Can biotin supplements promise thicker, healthier hair?

Given the prominent status biotin supplements have earned in the beauty and wellness supplement market, we ask three dermatologists if they live up to the hype

Most of us have constantly been trying to boost the quality of hair, both in terms of its length and thickness. That is probably why thickening and lengthening shampoos have been headlining the hair care market in India much before specialised hair care routines became par for the course. However, consumers and, subsequently, the industry, have evolved significantly in recent times, paving the way for product options to boost hair growth. From scalp massagers and stimulators to nutrient-dense supplements, there’s a fair share of non-hair care products that have surged in the market, to supplement your hair care regimen. 

Supplements fall under the category of fail-proof products; they can either provide some benefits or do nothing at all. However, thanks to their advocacy and endorsement by celebrities, beauty and wellness influencers, and skin and hair care professionals on social media, they are all the rage at the moment. According to a report, the global market size of women’s health and beauty supplements, valued at US$54.5 billion in 2022, is projected to reach US$89.3 billion by 2032, at a compound annual growth rate of 5.2 per cent. What’s interesting is that the Asia Pacific region, which India is part of, is said to account for 39 per cent of this growth. Biotin supplements have a prominent status in the beauty and wellness supplement market, given that the ingredient claims to benefit the skin, nails and most importantly hair—it has been touted as one of the most effective ways to acquire thicker, longer and healthier hair. We ask three medical professionals if they really live up to the hype.

Understanding biotin basics 

New Delhi-based dermatologist and founder of Isya Aesthetics, Dr Kiran Sethi, tells us that biotin is a water-soluble B-vitamin, also known as vitamin B7 or vitamin H. Its significance lies in its vital contributions to numerous metabolic processes within the body, apprises Mumbai-based celebrity dermatologist Dr Jaishree Sharad. “Biotin plays an indispensable role in metabolising carbohydrates, fats, and proteins. Furthermore, its involvement in facilitating cell growth and development underscores its association with promoting the well-being of hair, skin, and nails. It also contributes to the maintenance of a healthy nervous system and the synthesis of specific fatty acids. It is obtainable from a diverse range of foods and is also accessible in the form of dietary supplements.” Dr Sravya Tipirneni, cosmetologist and trichologist at Manipal Hospitals, Bengaluru, adds that biotin also facilitates the synthesis of DNA and RNA and is essential for healthy hair, skin, and nails. 

Commercial supplements aren’t the sole source of this vitamin; it’s a naturally occurring substance in a plethora of healthy foods such as “eggs, nuts (with a notable emphasis on almonds and peanuts), seeds (such as sunflower seeds), dairy items, meats (especially chicken liver), and specific vegetables (like sweet potatoes and spinach),” shares Sharad. “Additionally, biotin is generated within the digestive system through the activity of certain gut bacteria, predominantly those belonging to the Bacteroidetes and Proteobacteria species.”

What does biotin do for the hair?

What vitamin C is for glowing skin, biotin is for hair, or at least that is how it is marketed. But why? “Keratin gives hair its strength and structure. Biotin is necessary for the production of keratin, a protein that is the main component of hair. Biotin also helps to regulate the hair growth cycle,” informs Tipirneni. This explains why biotin is so highly associated with ‘thicker’ and ‘longer’ hair. However, “while the promotion of biotin as a hair health supplement is common, its effectiveness can vary among individuals,” says Sharad, hinting against the conclusion of a blanket statement.

An ultimate solution for hair growth?

Not in most cases, opine both Sethi and Sharad. “If you happen to be deficient in biotin, supplementing with it may help enhance the condition of your hair,” begins Sharad, “but it’s crucial to acknowledge that biotin deficiency is relatively uncommon, and most individuals already obtain sufficient biotin through their diet. And, for individuals with adequate biotin levels, the use of biotin supplements may not significantly influence the health of their hair.”

While Tipirneni shares that there is some evidence to suggest that biotin supplements may help with hair growth and thickness—a study published in the Journal of Clinical and Aesthetic Dermatology found that women with thinning hair who took biotin supplements had thicker hair than those who took a placebo after 90 days—Sethi says that the scientific evidence on this is mixed and it might depend on the individual. “It does, however, help the hair with a healthier appearance,” she adds.

Even in the cases where biotin manifests results, the process is slow and variable. It's crucial to recognise that an individual’s response to biotin supplementation is subject to influences like genetics, dietary habits, overall health, and the underlying factors contributing to their hair concerns, says Sharad. “While some individuals may perceive changes in a matter of weeks, others might need several months before any difference becomes apparent.” It is typically recommended to take 300-500 micrograms of biotin per day for at least three months, shares Tipirneni, and even then, it can take several months to see results, she admits. “Biotin is generally considered safe when taken at recommended doses, but some people may experience side effects such as skin rashes and digestive issues with taking concentrated doses. Also, it can affect your thyroid levels or when you test your thyroid,” says Sethi. 

Boosting your hair health holistically

“It’s important to note that relying solely on biotin may not guarantee a solution for hair-related issues, as the condition of one’s hair can be shaped by a multitude of factors,” states Sharad. “To promote and sustain healthy hair, it is advisable to address other facets of one’s overall well-being and hair care regimen, including maintaining a balanced diet, adopting proper hair care practices, and addressing any underlying health conditions that may be at play.”

According to Tipirneni too, the best way to make your hair thicker and healthier is to follow a healthy diet, get enough sleep, and manage stress. “I’d always recommend that you eat whole foods that contain biotin instead of supplements so that you are adding a plethora of other beneficial ingredients into your body. A healthy body will always reflect in your hair and skin—even if the actual effect of biotin is minimal for you,” shares Sethi. “You must also focus on adequate protein intake, opt for UV protection, get regular trims, refrain from using heat styling tools excessively, and opt for sulphate-free hair care products,” concludes Sharad.

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