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 kind of amber, egg-shaped capsules 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 best way for Biotin to take over as right now’s magnificence buzzword of notice, 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—attempting to find the most effective biotin dietary supplements whereas wandering the grocery aisles.

So I made a decision to seek 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 dwell as much as the hype?

Featured picture by Riley Reed.

The Consultants

For steering, I tapped two of my favourite consultants, movie star chef and nutritionist Serena Poon, and Camille Types resident vitamin marketing consultant and double-certified integrative vitamin 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 weight loss program (notably when meals like fish, eggs, candy potatoes, and almonds are integrated). If you happen to 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 isn’t a proof that supplementation with biotin will assist already wholesome hair and nails develop or strengthen. ”

Is it okay to take biotin each day?

This query earned a convincing sure from our consultants, although each famous {that a} well-rounded weight loss program ought to have a adequate quantity of biotin for an grownup.

“Biotin is protected to take—even at excessive doses,” says Horstman. “That being mentioned, taking an excessive amount of can typically trigger unwanted side effects like abdomen aches and sleep points, however these are fairly uncommon.”

How a lot biotin do I actually need every day?

The every day beneficial consumption of biotin for all adults is 30 micrograms.

“To provide you an thought of how a lot meals you have to devour to achieve your every 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 you have to 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 substances. These substances, like betaine HCL and noticed palmetto, have been utilized in human scientific trials and printed in peer-reviewed scientific journals.” — Edie Horstman

PURE SYNERGY Vita·Min·Herb for Women

This multivitamin covers numerous floor (equivalent to power, 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 complicated, which will increase power along with selling mobile well being.

Ora Organic Hair, Skin, and Nails Support

This is among the most unusual plant-based hair merchandise obtainable, in line with Horstman. It packs a strong 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 items truly works. A method the physician-formulated product performs its magic is by addressing the foundation reason behind hair thinning, equivalent to stress or hormonal imbalance.

Act+Acre Plant Based Hair Capsules

“This cutting-edge complement is dedicated to wash and distinctive substances, 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 progress cycle and the mixture of plant extracts and nutritional vitamins promotes hair progress, 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 substances 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 hundreds of five-star opinions 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 Ok tackle lots of the dietary deficiencies that get in the best way 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.