Biotin, also known as vitamin B7, is important for breaking down fats, carbs, and proteins in our food. You might have heard about biotin supplements if you’ve looked into ways to strengthen your nails or thicken your hair. Even though there’s not much evidence that biotin helps people without a deficiency, it can be helpful if you are low on this vitamin. To help you choose the best biotin supplements, we’ve reviewed top picks based on expert advice.
Top Biotin Supplements of 2024
1. Life Extension Biotin
2. Pure Encapsulations Biotin
3. Solgar Biotin
4. Nature Made Biotin
What is Biotin and Why Do You Need It?
Biotin is a B-vitamin found in foods like meat, fish, eggs, milk, seeds, nuts, sweet potatoes, spinach, broccoli, and bananas. It helps convert food into energy and supports healthy skin, hair, and nails. Most people get enough biotin from their diet. However, pregnant women, people with alcohol dependence, smokers, and those receiving kidney dialysis may need more biotin.
Who Should Take a Biotin Supplement?
You usually don’t need a biotin supplement unless you’re deficient. Signs of deficiency include thinning hair, brittle nails, and a red, scaly rash on the face. Biotin supplements can also help those on prolonged IV feedings, infants on formula without biotin, and people who eat a lot of raw egg whites, which contain a compound that prevents biotin absorption.
Possible Side Effects of Biotin Supplements
Biotin can interfere with lab tests, causing false readings. It can lower thyroid-stimulating hormone (TSH) levels, making it hard to diagnose thyroid problems. It can also affect tests for heart conditions, hepatitis, HIV, and COVID-19 antibodies.
How to Choose a Biotin Supplement
Look for biotin supplements with certifications like U.S. Pharmacopeia (USP), Good Manufacturing Practice (GMP), or NSF International. Avoid high-dose supplements unless needed.
Conclusion
Biotin supplements can be helpful for those with a deficiency, but most people get enough from their diet. If you’re considering biotin for hair, skin, or nails, try adding biotin-rich foods to your meals first. Always consult a healthcare professional before starting any supplement.
Explore Biotin Supplements from Our Partners
Nutrafol Men and Women
Nutrafol targets the root causes of hair thinning, such as stress and poor nutrition. It promotes thicker, stronger hair and better sleep quality.
Nutrafol Postpartum
Designed for postpartum hair thinning due to stress, hormonal changes, and nutrient depletion. Formulated by OBGYNs with breastfeeding-friendly ingredients.
Nutrafol Women’s Balance
For women 45+, addressing hair thinning during and after menopause. Uses natural ingredients to improve hair thickness and reduce hot flashes.
Safety and Final Thoughts
Biotin is safe for most people in the right doses. Always talk to your doctor before taking any supplement to make sure it’s necessary and safe for you.