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Despite limited scientific evidence, many people still believe that biotin supplements have health benefits and most experts say that because biotin is water-soluble, it’s relatively safe to take as a supplement. However, it’s important to note that most experts also agree that more research is needed on how effective biotin really is for hair loss and hair growth. With that in mind, here are some things to consider if you’re considering taking a biotin supplement or any over-thecounter supplement. Make sure to look for supplements that have been tested by a third-party lab to ensure high quality. And, do your due diligence by doing a quick search for other potential risks. For example, a few years ago, the FDA issued a warning that taking biotin supplements could interfere with certain lab tests. The recommended daily dose of biotin ranges from 5 to 35 micrograms, but “many dietary supplements marketed as beneficial for hair, skin, and nails contain biotin levels as high as 650 times the recommended daily intake,” the agency reported. “High levels of biotin in blood or other samples taken from patients taking biotin supplements may cause clinically significant laboratory test results, such as falsely high or falsely low results, depending on the assay.”
Taking care of your hair from the inside out is also a great idea. Diet can help, especially since certain nutrients are essential for healthy hair. One vitamin we've all heard a lot about is biotin, also known as vitamin B7 or vitamin H. It's found in bananas, sweet potatoes, egg yolks, avocados, etc. Biotin - whose name comes from the Greek prefix bio, meaning "life" - helps the body create energy from food. Like other B vitamins, it's essential for healthy skin, nails, and hair. Some studies suggest that biotin may be helpful in stimulating hair growth and preventing hair loss.
Fun fact: We typically lose up to 50 hairs a day. While this is usually nothing to worry about, you may notice that the amount of hair loss increases as the weather changes. This so-called “seasonal hair loss” is largely due to the sun’s waning rays in the fall and can last for weeks. Fortunately, adopting a good hair care routine can help keep your hair looking as healthy and thick as possible regardless of the inevitable seasonal hair loss. For example, pat your hair dry with a microfiber towel, use a boar bristle brush, and choose hair care products with gentle, natural ingredients.
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