If you've heard that taking biotin for hair growth is a magic pill, don't worry — we're not here to burst your bubble (at least not completely). Here's the reality: Nothing can make your hair grow long overnight (if only!), but you can take supplements like biotin to ensure your body isn't depleted of vital nutrients to help achieve your optimal hair-growth rate. We'll explain exactly what biotin can do to promote hair growth — read on!

What Is Biotin?

"Biotin is a water-soluble vitamin that's a part of the vitamin B family," says Vitamin Shoppe Nutritionist and Registered Dietician Theresa Hennig. "Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in the health of your hair, skin, and nails. Biotin works by activating protein (amino acid) metabolism in the roots of our hair, and in our fingernail and skin cells. While biotin is commonly added to hair and skin products, it actually must be ingested to be fully beneficial."

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Are All Biotin Supplements Created Equal?

"Biotin (B7) can often be found as part of a B-complex supplement (including vitamin B6, vitamin B12, vitamin B2 (riboflavin), and vitamin B3 (niacin)," Hennig explains. "Together, the B vitamin complex supports metabolic activity in the body. They work with one another, so taking the B vitamins together helps ensure you'll get the most results."

What Can I Eat to Get More Biotin Naturally?

"Food sources of biotin include organ meats, cheese, soybeans, egg yolks, mushrooms, whole wheat, and peanuts. The recommended amount for adults is 30 micrograms per day, and optimal intake for hair growth is probably around 300 micrograms," she says.

How Do I Know If I'm Not Getting Enough Biotin?

"Signs of biotin deficiency include seborrheic dermatitis (cradle cap), brittle hair and nails, dry, irritated skin, tingling in the limbs, and muscle aches/pains," Hennig says.

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