Biotin for Hair Growth: Benefits & How to Take

Updated in March 2022

Biotin is an essential B-complex vitamin that is also known as vitamin B7 or vitamin H. It helps with several functions in the body, like maintaining healthy tissue in the skin, hair and nervous system. To combat hair loss and to make it grow faster, you should take 5 to 10mg of biotin per day. 

The recommended quantity of biotin should be obtained through intake of foods that are rich in this vitamin, like hazelnuts, almonds and peanuts. You can also take biotin as a supplement, although dosing should be recommended by a doctor or registered dietitian. 

This vitamin can also help to reduce dandruff, strengtehn the nails, improve blood circulation and promote intestinal absorption of other B-complex vitamins. 

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Hair benefits

Some studies show that biotin can boost metabolism of nutrients that help with the production of keratin. Keratin is a protein that is important for the formation of hair, skin and nails. In addition, it is believed that biotin can keep your skin and hair moisturized and promote the growth of stronger and more resistant strands. Biotin can also help to repair thinning and prevent hair loss, giving your hair a more youthful appearance. 

It is still not clear how exactly biotin acts on the hair, as more studies are still needed to prove the efficacy of this vitamin.

When hair loss is related to genetic factors, like androgenic alopecia, the effects of biotin will be more limited. There are other considerations to keep in mind when trying to prevent hair loss, however, like avoiding smoking and excessive use of hats. 

How it is taken

The recommended daily dose of vitamin is 30 to 100mch for adults and 25 to 30 mcg for children between the ages of 4 and 12. It can also be ingested through foods that are rich in this vitamin. 

1. Supplements

There is no standard dose for biotin supplementation, therefore you should take it as recommended by your doctor or registered dietitian. Quantity taken can vary, as biotin can be purchased in various doses. One study showed that 2.5mg of biotin per day for 6 months was associated with stronger nails and hair. 

In addition to biotin supplementation, there are also shampoos that contain this vitamin, although their efficacy has not been scientifically proven. It is believed that daily use can strengthen hair strands and help with regrowth. 

2. Food with biotin

Daily consumption of foods that are rich in biotin can help to combat hair loss and help with rapid hair growth. Examples include peanuts, hazelnuts, wheat bran, chopped walnuts, boiled eggs, and almonds.