Does Biotin Actually Help With Hair Loss? What the Science Says
Biotin is everywhere in hair loss supplements. But does it actually work? We dig into the real science so you stop wasting money.
Does Biotin Actually Help With Hair Loss? What the Science Says
Biotin is probably the most over-marketed ingredient in the hair loss space. Walk into any pharmacy or scroll Amazon and you’ll see it everywhere — 10,000 mcg tablets, gummies, shampoos, the works. But here’s the uncomfortable truth: for most men losing their hair, biotin does absolutely nothing.
Let’s break down what the science actually says, who it might help, and what you should be doing instead.
What Is Biotin?
Biotin is vitamin B7 — a water-soluble vitamin that plays a key role in converting food into energy. It’s involved in keratin production, which is the protein that makes up your hair, skin, and nails. That’s where the marketing hook comes from.
The logic sounds reasonable: keratin = hair, biotin = keratin production, therefore biotin = hair growth. Except it doesn’t work like that if you’re not actually deficient in biotin.
What the Research Actually Shows
Here’s where it gets sobering. A 2017 review published in Skin Appendage Disorders looked at all the published studies on biotin supplementation for hair and nail issues. The conclusion? There is no evidence that biotin supplementation improves hair growth in people who aren’t deficient in biotin.
Every single case where biotin supplementation helped involved someone with a documented biotin deficiency. And here’s the kicker — true biotin deficiency is extremely rare. It can happen with:
- Long-term use of certain anticonvulsant drugs
- Crohn’s disease or other malabsorption conditions
- Excessive consumption of raw egg whites (which block biotin absorption)
- Rare inherited metabolic disorders
If none of those apply to you, you almost certainly have adequate biotin levels — and no amount of extra biotin will do anything meaningful.
Why Does Everyone Think It Works?
A few reasons:
1. The placebo effect and confirmation bias. You buy biotin, you want it to work, and you start noticing every new hair you grow. Shedding naturally fluctuates, and people attribute improvements to whatever they just started taking.
2. Nails and skin can improve. Some people with borderline-low biotin do notice stronger nails and clearer skin. They assume the hair must be getting the same treatment. Not necessarily.
3. Marketing has done a brilliant job. When every “hair growth” product contains biotin, you start to assume it must be doing something. The supplement industry is worth billions for a reason.
Who Might Actually Benefit?
If you have any of the following, it’s worth getting your biotin levels checked with a blood test before supplementing:
- You’re on long-term medication (especially antiepileptics)
- You have a diagnosed malabsorption condition
- You follow an extremely restrictive diet
- You’re pregnant or breastfeeding (increased biotin needs)
For everyone else — especially men experiencing male pattern baldness (androgenetic alopecia) — biotin is not your answer. Your hair loss is driven by DHT, not a vitamin deficiency. Addressing DHT is what actually works.
The DHT Problem Biotin Won’t Fix
Male pattern hair loss is caused by dihydrotestosterone (DHT) — a derivative of testosterone — binding to hair follicles and gradually miniaturising them. No amount of B vitamins changes that mechanism.
The treatments that do work on DHT:
- Finasteride — blocks DHT production (requires prescription in the UK)
- Minoxidil — increases blood flow to follicles and extends the growth phase
- Microneedling — shown in studies to enhance minoxidil uptake
If you want to understand the full DHT story, check out our guide to finasteride.
What About Biotin Deficiency Testing?
If you’re genuinely concerned, ask your GP for a blood panel. Testing for biotin deficiency isn’t routinely done but can be requested. Normal serum biotin levels are typically 200–400 pg/mL. Anything below ~100 pg/mL is considered deficient.
Recommended Dosage (If You’re Still Going to Take It)
The NHS doesn’t have an official recommended daily intake for adults, but most guidelines suggest 30–100 mcg/day is adequate. The upper range seen in studies is around 300–10,000 mcg/day — and there’s no evidence that megadoses do anything beyond what normal levels provide.
If you want to try it anyway, stick to a sensible dose. Going from 30 mcg (what you get from food) to 5,000 mcg isn’t going to 5000x your results.
Foods naturally high in biotin:
- Eggs (cooked — not raw)
- Salmon
- Liver
- Nuts and seeds
- Legumes
Most people eating a varied diet are already getting plenty.
Biotin Supplements Worth Considering
If you’ve had a deficiency confirmed or want a baseline multi, these are decent options:
Solgar Biotin 1000 mcg
A reputable brand with clean ingredients. 1,000 mcg is a reasonable dose without going overboard.
Natrol Biotin 10,000 mcg
If your doctor has recommended higher supplementation, Natrol is a solid, well-reviewed brand.
Nature’s Bounty B-Complex with Biotin
Rather than isolating biotin, a B-complex makes more sense for general hair and metabolic health. B vitamins work synergistically.
What You Should Actually Be Taking
If your goal is to genuinely address hair loss, here’s where to focus your supplement budget:
- Finasteride or dutasteride — only real DHT blockers (see a doctor or use an online hair loss clinic like Treated.com or Manual)
- Minoxidil — proven to work for the majority of men
- Vitamin D — deficiency is genuinely linked to hair shedding; get a test
- Iron — especially if you’re not eating much red meat; low ferritin is a real cause of hair loss
- Zinc — minor evidence for DHT-related hair loss; not a game-changer but not nothing
For a full breakdown of what actually works, read our article on the best evidence-based hair loss supplements.
Common Myths — Debunked
“My hair grew back after taking biotin!” Hair goes through cycles. Shedding often peaks and then naturally reduces. If you started biotin during a shed, you’d naturally attribute the recovery to the supplement.
“Biotin at 10,000 mcg is better than 1,000 mcg.” Completely false. Your body excretes excess water-soluble vitamins. You’re making expensive urine.
“Biotin shampoo will help.” Biotin cannot penetrate the scalp in a shampoo that rinses off within 60 seconds. It’s a marketing play, nothing more.
“All the hair loss supplements contain biotin, so it must work.” Correlation isn’t causation. They contain biotin because it’s cheap, it’s popular, and it makes the label look impressive.
Bottom Line
Biotin does not cause hair growth in people with normal biotin levels — and the vast majority of men have normal biotin levels. If you’re losing your hair, it’s almost certainly DHT-driven, and biotin does nothing to address that.
Take biotin if you have a confirmed deficiency. Otherwise, put that money toward finasteride, minoxidil, or a proper diagnosis from a hair loss specialist. Those are the treatments with actual clinical evidence behind them.
Don’t let clever marketing drain your wallet while your hairline keeps retreating.
