People looking to grow out thicker, fuller hair or stronger, healthier nails are presented with plenty of commercials and product recommendations.<\/p>\n
Could biotin supplements<\/a> offer you a solution to those common beauty concerns<\/a>?<\/p>\n Proponents tout biotin’s potential benefits for hair, nails and more. But do they offer benefits for some people more than others?\u00a0And how necessary are the supplements<\/a>?\u00a0<\/p>\n Biotin deficiency is a relatively uncommon condition. Eating a well-rounded, balanced diet<\/a> is how the vast majority of people<\/a> can get enough biotin (also known as vitamin B7), per Healthline.<\/p>\n We asked the experts to break down what you need to know about biotin.\u00a0<\/p>\n Wellness: <\/strong>Is this trendy supplement really ‘nature\u2019s Ozempic?’ Experts on berberine<\/a><\/p>\n When does the body really start aging? <\/strong>The answer may surprise you.<\/a><\/p>\n What does biotin do?<\/p>\n Biotin supports several functions in the body, including the metabolism<\/a> of carbs, fats and proteins, said Dr. Misbah K. Keen<\/a>, MD, MBI, MPH, a professor of family medicine at the University of Washington School of Medicine.\u00a0<\/p>\n Biotin also plays an important role in supporting the structure of keratin<\/a>, a protein that\u2019s essential to the maintenance of healthy hair, skin and nails, Keen previously told USA TODAY.\u00a0<\/p>\n During pregnancy, biotin is an essential nutrient that supports the growth of the embryo<\/a>, per Mount Sinai.<\/p>\n Who is at risk for biotin deficiency?<\/p>\n It\u2019s important to understand that most people can satisfy their need for biotin just from eating a variety of biotin-rich foods \u2212 think eggs, seeds, nuts<\/a>, meat and fish, said Dr. Barbara Bawer<\/a>, a family medicine physician at The Ohio State University Wexner Medical Center.\u00a0<\/p>\n Biotin deficiency is very uncommon, but experiencing it can cause an array of side effects, including: hair thinning or loss<\/a>, brittle nails, a red scaly rash (around the eyes, nose, and mouth), a swollen, painful tongue, neurological changes (such as numbness and tingling), and mental health changes (including depression and lethargy), Keen said.\u00a0\u00a0<\/p>\n A very small group of people are born without the enzyme biotinidase. This is an inherited condition that impacts an individual\u2019s biotin metabolism, said Dr. Lidya Bal<\/a>, MD, a physician with Stamford Health. Global estimates approximate that biotinidase deficiency ranges anywhere from one in 40,000 people to one in 60,000 people<\/a>, per NCBI.\u00a0<\/p>\n Though rare, there is an elevated risk for people who are pregnant<\/a> or breastfeeding to experience biotin deficiency. As for why this may occur, during pregnancy, your body metabolizes biotin faster, Bawer explained. When breastfeeding, \u201cyou tend to excrete more biotin and therefore are at higher risk of being low,\u201d she said.<\/p>\n Individuals with chronic alcoholism, and people taking long-term antiseizure medications, are also at risk for biotin deficiency, Keen added. \u201cThese can interfere with biotin metabolism or absorption,\u201d he said.\u00a0<\/p>\n Who benefits from biotin supplements?<\/p>\n \u201cBiotin supplements are used to prevent or treat biotin deficiency,\u201d and individuals with a biotin deficiency may benefit from taking them, said Bal.\u00a0<\/p>\n Biotin supplements should always be taken under medical supervision, underscores Dr. Sarah Hemeida<\/a>, MD, MPH, an assistant professor and family physician at UT Southwestern Family Medicine Department and the co-director of Empowher Health, a women’s health education program focused on dispelling cultural misinformation.<\/p>\n The adequate intake (AI) for biotin is 30 micrograms a day for adults and eight to 12 micrograms a day for children, Bal said. However, depending on the patient and the severity of their biotin deficiency, dosages will vary. For example, in certain cases, treatment could require taking a dosage of biotin supplements as high as 10mg per day, Bal noted.<\/p>\n Biotin supplements may offer benefits during pregnancy and times of lactation, when it\u2019s especially important to maintain healthy biotin levels, Hemeida said. There are risks to taking biotin supplements during pregnancy, so always consult your doctor first, she recommended.<\/p>\n Does biotin increase hair growth?<\/p>\n Unfortunately, for most people, taking biotin supplements will probably not make much of an impact on hair growth. \u201cAlthough biotin is widely marketed for hair loss, the evidence supporting its effectiveness is mixed,\u201d Keen said.\u00a0<\/p>\n According to a 2017 review<\/a>, some studies have shown biotin supplementation had positive outcomes for hair growth in individuals who had an acquired or inherited deficiency in biotin. However, these cases are still relatively uncommon.\u00a0<\/p>\n In healthy individuals who aren\u2019t deficient in biotin, biotin supplementation will likely have no effect on hair growth, the same review concluded.<\/p>\n Does biotin support nail health?<\/p>\n Some small clinical trials<\/a> have shown biotin supplements may help strengthen brittle nails by improving their firmness, thickness and hardness.\u00a0<\/p>\n However, biotin supplements will likely have no strengthening effect on your nails if you aren\u2019t deficient in biotin, said Dr. Amy McMichael<\/a>, MD, FAAD, a board-certified dermatologist and professor of dermatology at Wake Forest University School of Medicine.\u00a0<\/p>\n If you\u2019re facing brittle, easily broken nails<\/a>, biotin supplements may be used as a short-term treatment, McMichael said. But, if you are considering taking any kind of supplement for nail health, always have a conversation with your board-certified dermatologist first, McMichael underscored.<\/p>\n What is the downside of taking biotin?<\/p>\n