Biotin Hair Growth Facts and Myths

Updated on January 20, 2015

What is Biotin and Will it Make My Hair Grow Longer?

Interested in using biotin supplements for longer, stronger hair? Start with 1,250 mcg at mealtime, twice a day.
Interested in using biotin supplements for longer, stronger hair? Start with 1,250 mcg at mealtime, twice a day.

Before I get into the nitty gritty details about biotin supplements, let me be clear about this first: I am not a doctor nor a physician, so everything I am talking about here and the advice I give is only based on my personal experiences, opinions, and research, so before you decide to take a daily dose of biotin, make sure to consult with your physician.

Now, What Is Biotin?

Biotin is also known as vitamin H or B7. It is a water-soluble B-complex vitamin. Biotin supplements are often recommended for people with deficiencies of this vitamin to counteract hair loss.

Many people also take the supplement to increase their hair growth rate, and the results vary from one person to the other depending on several metabolic factors.

There are different opinions out there, but this is what I have found: A large number of people report that biotin helps their natural hair grow faster and stronger (thicker). Although biotin is available through certain foods (cooked eggs, sardines, nuts, whole grains, cauliflower, and mushrooms to name a few), it is also naturally produced by our bodies. By increasing the dose, we stimulate our bodies to create and grow hair and skin cells, making our hair healthier and more abundant.

Now, I should say right here that there are not many good studies proving that biotin works. Here is one study by the University of Maryland Medical Center that basically says the evidence that biotin improves brittle hair is weak.

That said, the study also says that biotin has not been associated with side effects, even in high doses, and is considered to be non-toxic.

So I take that to mean that we can try it and find out for ourselves if it works for us.

What daily dose of biotin will help your hair grow longer and stronger? The short answer: Start with 2,500 mcg daily.

Take half (1,250 mcg) with breakfast and another 1,250 with dinner for two weeks.

Reviews of Biotin for Hair Growth

Biotin supplements can be part of a healthy hair regimen, along with a good diet and plenty of water.
Biotin supplements can be part of a healthy hair regimen, along with a good diet and plenty of water.

After going through several hair growth forums, here is what I have found: There seems to be a general consensus that starting with a low dose of 2,500 mcg daily helps a majority of women increase their hair's growth. Take half (1,250 mcg) with breakfast and the other half with dinner for two weeks. Starting with this dose and drinking lots of water will help your body adjust to the supplement.

After two weeks, gradually increase the dosage until you are taking 5,000 mcg daily (2,500 mcg with breakfast; 2,500 mcg with dinner).

Some people report taking 10,000 mcg doses daily with good results, while others see similar results with half of that dose. You should see for yourself by increasing your dosage gradually, making sure to document the progress of your hair growth taking pictures and measurements.

After two weeks taking 2,500 mcg, gradually increase the dosage to 5,000 mcg total: 2,500 mcg with breakfast and 2,500 mcg with dinner.

Results and Benefits of Using Biotin

Start with 1,250 mcg of biotin supplement at mealtimes and work up to 2,500 mcg twice daily for longer, stronger hair.
Start with 1,250 mcg of biotin supplement at mealtimes and work up to 2,500 mcg twice daily for longer, stronger hair.

The rate that your hair will grow after you start taking biotin supplements depends on several factors: your metabolism (how quickly you digest and process supplements and food), your daily activity level, your diet, and how much water you drink.

If you decide to try biotin to make your hair longer and stronger, do not start with a high dose (some sites recommend taking 10,000 mcg to start) and remember: mcg means microgram. That one millionth of a gram! A full gram of biotin would be 1,000,000 mcg!

Once you begin taking biotin supplements, you will likely notice these benefits:

  • healthier skin
  • longer fingernails and toenails
  • stronger hair that grows more quickly

Biotin works to encourage beard growth, too!

Biotin is found naturally in dairy products, meat, and oily fish such as salmon and tuna. Also nuts, brown rice, oats, and avocado. Cheese, yogurt, chicken, and liver are particularly high in biotin.

Your hair grows out of your scalp, which is made of skin. Take care of your skin and you will encourage hair growth.

  • Drink eight glasses (64 oz) of water every day.
  • Eat biotin! You can get it naturally by eating nuts, brown rice, oats, and other foods (see box above.)
  • Eat foods with essential fatty acids, including walnuts, salmon, and avocado.
  • Give the collagen that wraps around your hair a boost by eating citrus, strawberries, and red peppers. Or take 250 mg of collagen daily.
  • Leafy green vegetables strengthen your hair follicles by boosting the protein keratin.
  • Get enough iron by eating red meat, leafy greens, molasses, and dried fruits.
  • Boost your zinc and silica mineral intake with pumpkin seeds, pecans, eggs, oysters, and cucumber.
  • Go easy on your hair. Avoid heat (flat irons, curling irons, blow driers) and wear your hair up or cover it to protect it from harsh weather.

Biotin Myths and Realities

  • Biotin is not a magic pill. You will not wake up and find that you have turned into Rapunzel. Your daily biotin supplement is just that, a supplement to your healthy diet. Together with good hair care, all of these things will help your hair grow longer, faster.
  • Some people have reported experiencing facial break-outs (zits) after taking biotin, but there does not seem to be a direct link between the biotin and the zits.
  • Alcohol and antibiotics may prevent the body from absorbing biotin as well as destroy the body's naturally produced B vitamins. If you are on a course of antibiotics, hold off on your biotin supplements until the antibiotics are finished.

Your Healthy Hair Lifestyle

A healthy diet and plenty of water will help a biotin supplement do its job to make your hair stronger and help it grow longer.
A healthy diet and plenty of water will help a biotin supplement do its job to make your hair stronger and help it grow longer.

Your Biotin Story

Did biotin supplements help make your hair stronger and longer?

See results

Questions & Answers

    Leave a Review or Comment!

      0 of 8192 characters used
      Post Comment

      • profile image


        5 months ago

        I will never stop taking biotin . My hair and nails are awesome and I really must trim my bangs every couple weeks . Hair grows amazing and very fast rate . I have tons of different brands and love the new mini melts to .

      • profile image

        Sourov Bhattacharjee 

        9 months ago

        Iam taking Biotin 10000 mcg tablets will it help me in preventing hairfall and increase hair growth?

      • profile image


        10 months ago

        I've been taking biotin for 2 months. Last week my hairdresser asked me if I was on any new medication because he noticed my hair was different. He said my hair seemed stronger, courser and I had no split ends. I have fine thin hair but it's changing!! Biotin is absolutely working for me!

      • profile image

        Tanisha Miller 

        11 months ago

        I've been using boitin for two months and I have seen a difference in my hair growth and strength.

      • profile image


        13 months ago


        I am on tuberculosis medication, and its been my 3rd month of medication . I'm facing the problem of severe hairloss, thinning of hair and brittle nails. I have to ask if I can take biotin 5000 mcg ?? For cure of my problem?? Waiting for reply

      • profile image


        14 months ago

        Please help. My hair has always been my pride and joy. I figured since it is pretty damn healthy, it could deal with some bleach damage. And I figured the master stylist who did all the color-corrections would know how much would be too much. I was wrong, and now I want to burst into tears every time I look at my hair or touch it. I just don't know what to do. my hair has also NEVER been shorter than this and it breaks and falls out. What should i do to regrow hair?

      • profile image


        14 months ago

        I need hair skin and nail I'm at,Wal-Mart what's best

      • profile image


        19 months ago

        I am a 2 year breast cancer survivor. I lost my hair due to chemo and a lady at church told me to take 10,000 mcg's daily. My hair came back very quickly and very thick. Two years later I am still taking it and every time I get my hair cut (which is about every three weeks) my stylist calls people over to look at my new hair follicles. Before cancer my hair was extremely thin and a hair cut every 8 weeks was all I needed.

      • profile image


        21 months ago

        I have been using 5000mcg biotin for 3 weeks and have gained 3kg in those three weeks so I have stopped using it.

      • profile image


        8 years ago

        I agree. MCG stands for microgram, but the correct dosage is 5,000mcg's, which correlates to 5 mg's. 5,000 mg's would be way too much.

      • profile image


        8 years ago

        I am sorry but you are wrong abby. 5000 mcg is the correct dosage. You were originally correct alexandrasworld. don't worry u know what you're talking about.

      • profile imageAUTHOR


        8 years ago

        @hair crisis:

        results vary from one person to the other, and are also affected by your level of activity, your diet, your weight, metablosim... among others.

        I would say that taking 10000 mcg. dosage could result in a 35%-50% increased growth rate.

      • profile imageAUTHOR


        8 years ago


        you are correct in that mcg refers to micrograms. however, the correct dosage is 5000 mcg.

      • profile image

        Hair Crisis 

        8 years ago

        Ughh thank you soo much for this!i'm turning 13 in a week and just got the worst haircut of my life , its retarded... wayyy too short. Anyway thanks so much, but do u know how much it would increase my monthly growth rate if i took 10000 mcg a day?

      • profile image


        8 years ago

        You have made an error in the dosage of biotin. "mcg" refers to micrograms not milligrams. The correct dosage is 5000 mg.


      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

      Show Details
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)