My freshman-year dorm mate, a Paris Hilton lookalike who hailed from a rich Northern California suburb, was very clued into the fish oil craze of the early 2000s. Every day, she choked down a type of amber, egg-shaped drugs to fortify her French manicure and color-treated tresses. It was, so far as I can keep in mind, my first introduction to the concept of beauty supplements. Fish oil has fallen out of favor since then, clearing the way in which for biotin to take over as at this time’s magnificence buzzword of be aware, however I stay as skeptical of the latter as I used to be of the previous again in 2008. In fact, now that my very own color-treated hair has began to skinny out in my 30s, I discover myself—in opposition to my higher judgment—trying to find the most effective biotin dietary supplements whereas wandering the grocery aisles.
So I made a decision to search out out as soon as and for all: does biotin really work at strengthening hair and nails? And what are the tried-and-true manufacturers that really stay as much as the hype?
Featured picture by Riley Reed.
The Specialists
For steering, I tapped two of my favourite consultants, superstar chef and nutritionist Serena Poon, and Camille Kinds resident diet advisor and double-certified integrative diet well being coach, Edie Horstman. Hold studying for solutions.
Does biotin actually enhance hair and nails?
Biotin is a B vitamin that most individuals derive from a well-rounded food plan (significantly when meals like fish, eggs, candy potatoes, and almonds are included). When you aren’t getting sufficient biotin, this may lead to brittle nails and hair loss.
“A handful of small studies has proven how biotin supplementation helped strengthen already brittle nails,” shared Poon. “Sadly, there is no such thing as a proof that supplementation with biotin will assist already wholesome hair and nails develop or strengthen. ”
Is it okay to take biotin day by day?
This query earned a powerful sure from our consultants, although each famous {that a} well-rounded food plan ought to have a adequate quantity of biotin for an grownup.
“Biotin is secure to take—even at excessive doses,” says Horstman. “That being stated, taking an excessive amount of can generally trigger negative effects like abdomen aches and sleep points, however these are fairly uncommon.”
How a lot biotin do I actually need every day?
The each day beneficial consumption of biotin for all adults is 30 micrograms.
“To present you an thought of how a lot meals that you must eat to achieve your each day worth, one egg incorporates 10 micrograms of biotin, one-fourth cup of sunflower seeds incorporates 2.6 micrograms of biotin, and half a cup of candy potato incorporates 2.4 micrograms of biotin,” Poon explains. “It’s unlikely that that you must take a biotin complement, however you possibly can at all times examine together with your healthcare supplier in case you are uncertain.”
The Best Biotin Supplements Available in 2023
The following supplements were culled from past nutritionist recommendations, along with Horstman’s current favorites.
Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.
Wellbel Women Hair Skin and Nails Supplement
“These science-backed nutritional vitamins help hair, pores and skin, and nail well being, from the within out. Proof-based, Wellbel solely makes use of vegan, gluten-free, and non-GMO components. These components, like betaine HCL and noticed palmetto, have been utilized in human medical trials and printed in peer-reviewed scientific journals.” — Edie Horstman
PURE SYNERGY Vita·Min·Herb for Women
This multivitamin covers plenty of floor (akin to vitality, mind well being, digestion, immunity, and coronary heart well being), however options quite a lot of vitamins that helps pure biotin manufacturing.
Cymbiotika Liposomal B Vit Complex
Horstman loves this mood-boosting B vitamin advanced, which will increase vitality along with selling mobile well being.
Ora Organic Hair, Skin, and Nails Support
This is without doubt one of the most unusual plant-based hair merchandise obtainable, in keeping with Horstman. It packs a robust punch with natural B nutritional vitamins, natural algae, and 1 billion probiotics.
Nutrafol Women’s Balance Hair Growth Supplement
There’s a common sentiment about Nutrafol: these things really works. A method the physician-formulated product performs its magic is by addressing the foundation explanation for hair thinning, akin to stress or hormonal imbalance.
Act+Acre Plant Based Hair Capsules
“This cutting-edge complement is dedicated to scrub and distinctive components, like horsetail extracts, that are wealthy sources of silica so as to add quantity and shine. The addition of biotin promotes a wholesome and constant development cycle and the mixture of plant extracts and nutritional vitamins promotes hair development, resilience, and visual strand thickness.” — Edie Horstman
FoliGROWTH Hair Growth Supplement
Filled with biotin, in addition to nutritional vitamins D and E, the complement has sufficient stellar components to switch your basic multivitamin whereas supporting thicker, stronger locks.
HUM Nutrition Hair Sweet Hair
A very good gummy vitamin is at all times welcome, however HUM’s biotin-packed gels additionally occur to be the actual deal (with 1000’s of five-star critiques to again it up).
Shedavi Hair Growth Vitamins
All pure and nutrient-packed, Shedavi collects botanicals from all over the world to create a vitamin that helps longer, more healthy, and fuller hair. Better of all: no chalky aftertaste.
Moon Juice SuperHair
Nutritional vitamins A, B, C, D, E, and Okay deal with lots of the dietary deficiencies that get in the way in which of wholesome hair, whereas natural adaptogens (ashwagandha and ginseng), follicle protectors (noticed palmetto and pumpkin seed), and micronutrients (from horsetail and kelp) help strands from the within out.
