Nutrition Series: Let's Talk Biotin

Your Guide to Biotin’s Role in Healthy Hair

We believe that empowering you with knowledge is the first step towards achieving your healthiest hair. Biotin, also known as vitamin B7 or vitamin H, is often talked about as a must-have supplement for hair growth. But what does the research really say? In this blog, we’ll explore what biotin does, how it relates to hair health, and what the science shows, so you can make informed choices with confidence.

What is Biotin?

Biotin is a water-soluble B vitamin that helps your body turn food into energy. It’s essential for the metabolism of fats, carbohydrates, and proteins - making it key to supporting overall wellness. Fortunately, most people can get enough biotin from everyday foods like eggs, nuts, seeds, salmon, and sweet potatoes.

Biotin and Hair Health: What Does the Research Say?

There’s a lot of hype around biotin’s benefits for hair, but let’s take a closer look at what the scientific evidence tells us:

• Deficiency and Hair Loss: Biotin deficiency can lead to thinning hair, brittle nails, and even skin rashes. Thankfully, true deficiency is rare if you eat a varied diet. (Pérez-Sánchez et al., 2021)

• Supplementation: For those who are biotin deficient, supplementation can help restore hair health. However, if your biotin levels are already normal, taking extra is unlikely to make a noticeable difference. (Patel et al., 2017)

• Research Findings: Most studies on biotin for hair growth in people who aren’t deficient are small and inconclusive. While some people share positive stories, robust scientific proof is limited. (Almohanna et al., 2019)

Should You Take Biotin Supplements?

Before adding a biotin supplement to your routine, it’s always best to consider your individual needs and speak with a healthcare professional. For most, a balanced diet is enough. It’s also important to know that very high doses of biotin can interfere with some laboratory tests. (FDA Safety Communication, 2017)

Natural Sources of Biotin

Supporting your hair health through nutrition is simple and delicious. Try adding these biotin-rich foods to your meals:

• Egg yolks

• Almonds and walnuts

• Sunflower and chia seeds

• Salmon and other oily fish

• Sweet potatoes

• Beef liver

• Spinach

• Broccoli

Common Myths About Biotin

It’s easy to believe that one supplement is the answer to all hair concerns, but hair health is much more complex. Genetics, hormones, nutrition, and lifestyle all play a role.

Biotin is a vital nutrient for hair, but its greatest benefits are seen in people who are actually deficient. Most people can get plenty from their diet and don’t need to take supplements unless advised. If you’re curious about supplements or have concerns about hair loss, our team at SHC is here to guide you every step of the way.

References

• Pérez-Sánchez, A., et al. (2021). "Biotin in Dermatology: A Review." International Journal of Trichology, 13(1), 13-17.

• Patel, D. P., et al. (2017). "A Review of the Use of Biotin for Hair Loss." Skin Appendage Disorders, 3(3), 166-169.

• Almohanna, H. M., et al. (2019). "The Role of Vitamins and Minerals in Hair Loss: A Review." Dermatology and Therapy, 9(1), 51–70.

• FDA Safety Communication (2017). "Biotin (Vitamin B7): Safety Communication - May Interfere with Lab Tests."

• NHS: Vitamin B (including Biotin)

• British Dietetic Association: Biotin Facts

If you have more questions or want to discuss the best nutritional support for your own hair journey, we’d love to hear from you. Get in touch with the Smart Hair Clinic team and let’s achieve your healthiest hair together.