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Biotin rich foods and supplements are frequently cited as an excellent way to improve hair health and increase hair growth. Biotin is not only great for your hair, it’s also extremely beneficial in other areas of health and in fact crucial for some key biological processes in the human body. Increasing your in take of biotin may be the key step needed to improve your hair health.

Biotin is a type of B-vitamin produced naturally by “good” gastrointestinal bacteria. It is also known as “vitamin H” and has numerous health benefits. While biotin deficiency is quite rare as this nutrient is produced by your body, increasing your biotin intake by including supplements in your diet can help you grow hair faster.

Biotin interacts with certain enzymes and helps produce amino acids. Amino acids build up to form different types of protein including keratin, the most important protein involved in hair growth.

How does biotin increase hair growth and improve hair health?

Biotin plays an important part in nutrient breakdown and synthesis, i.e. in transforming carbohydrates and fats into energy. Sulphur, one of the active components of biotin is involved in the synthesis of collagen, responsible for healthy hair, skin and nails. Moreover, biotin speeds up metabolism and facilitates the proper nourishment of the hair follicle (more nutrients reach the hair follicle through the blood stream).

With that in mind I’ve compiled a useful list of supplements and foods that are high in biotin.

Best Biotin Supplements

These are the top 10 biotin supplements rated highest by Amazon customers.

  • Hairaneew biotin hair growth supplement

    HairANew Biotin Hair Growth Vitamins

    Around $60 for 60 tablets

    The HairAnew supplement is almost entirely focused on nourishing the hair with vitamins and minerals. It has no DHT inhibiting ingredients but it does contain kelp for healthy thyroid function in addition to the hair nutrition vitamins and minerals.

    • As with the NuHair product, vitamin C is a prominent feature of HairANew, which is highly beneficial for your circulatory health — which in turn is key for healthy supply of nutrients to your hair and will also help with skin health and other health areas.
    • A reasonably high dose of niacin is used in this supplement, which is excellent for aiding the delivery of nutrients to the hair — niacin cause the body to flush blood to the skin.
    • The HairANew supplement contains a large portion of biotin, which is probably the most important supportive nutrient for hair growth
    • Kelp is a good natural source of iodine, which supports thyroid gland health. An overactive thyroid gland is known to cause hair loss in some people.
    • Inositol supports liver health, which is important for healthy hair
    • Contains silica, which helps build keratin for hair growth


    Buy online (USA)

  • Solgar high strength biotin supplement

    Solgar Biotin 5000mcg

    Around $12 for 100 capsules

    • Speeds up cellular metabolism and gives you more energy by accelerating nutrient breakdown
    • Enables more nutrients to reach the scalp through the bloodstream for healthy, nice looking hair


    Buy online (USA)

    Buy online (UK)

  • Now biotin supplement for hair

    NOW Foods Biotin 5000mcg

    Around $18 for 120 capsules

    • Can be used by vegetarians
    • Stimulates the production of amino acids for strong, healthy hair


    Buy online (USA)

    Buy online (UK)

  • Natrol biotin for healthy hair

    Natrol Biotin 10,000mcg

    Around $25 for 100 tablets

    • Improves the look and feel of your hair, speeds up hair growth
    • Essential for the management of diabetes
    • Keeps your digestive system in good health and speeds u metabolism


    Buy online (USA)

    Buy online (UK)

  • Restrand hair growth vitamins

    RESTRAND Hair Growth Vitamins

    Around £15 for a month’s supply

    • The combination of biotin, vitamins and minerals has anti-ageing effects and may delay or temporarily reverse greying


    Buy online (UK)

  • Prolonged release biotin supplement

    HealthAid Biotin

    Around £6.50 for 30 tablets

    • Controls the metabolism of sugar and fats
    • Healthy, strong hair and nails


    Buy online (UK)

  • Swanson biotin vitamin supplement

    Swanson Biotin

    Around $2.50 for 100 capsules

    • The B-vitamin complex ‘feeds’ the scalp and therefore speeds up hair growth for a great look (biotin is also called “the beauty nutrient”)
    • Stronger hair that’s also very soft to touch


    Buy online (USA)

    Buy online (UK)

  • EU Natural biotin supplement for hair skin and nails

    EU Natural Biotin

    Around $25 for 120 capsules

    • Suitable for vegetarians
    • Contains pure B-complex vitamin, which your body needs for the proper metabolism of sugar and fats
    • Particularly effective for hair growth and skin care


    Buy online (USA)

  • Super potency biotin supplement

    Nature’s Bounty Super Potency Biotin 5000mcg

    Around $25 for 144 softgels

    • The liquid softgel ensures fast nutrient release and absorption for a quicker effect
    • Enhanced potency for rapid results


    Buy online (USA)

    Buy online (UK)

  • Super potency biotin softgels

    Biotin (Extra Strength) 5000mcg

    Around $30 for 120 mini veggie softgels

    • High nutrient concentration to maximize hair growth and improve digestion as quickly as possible
    • Can be taken as a sports or hair growth supplement


    Buy online (USA)

Foods rich in biotin

  • Peanuts


    Key nutrients

    • Biotin, iron, calcium, magnesium, vitamin B6

    Key facts per 100g

    • Energy: 567 kcal
    • Sugar: 4g
    • Fat: 49g

  • Egg yolk


    Key nutrients

    • Biotin, vitamin D, vitamin B12, vitamin A, vitamin B6, iron, magnesium

    Key facts per 100g

    • Energy: 155 kcal
    • Sugar: 1.1g
    • Fat: 11g

  • Sweet potatoes

    Sweet potato

    Key nutrients

    • Vitamin A, vitamin C, vitamin B6, calcium, magnesium, iron. Provides 283% of your daily recommended vitamin A intake.

    Key facts per 100g

    • Energy: 86 kcal
    • Sugar: 4.2g
    • Fat: 0g

  • Avacado


    Key nutrients

    • Biotin, vitamin B6, vitamin A, vitamin C, iron, magnesium, calcium

    Key facts per 100g

    • Energy: 160 kcal
    • Sugar: 0.7g
    • Fat: 15g

  • Blueberries


    Key nutrients

    • Biotin, vitamin C, vitamin B6, vitamin A, iron, magnesium

    Key facts per 100g

    • Energy: 57 kcal
    • Sugar: 10g
    • Fat: 0.3g

  • Mushroom


    Key nutrients

    • Biotin, vitamin D, calcium, iron, magnesium

    Key facts per 100g

    • Energy: 38 kcal
    • Sugar: 1.2g
    • Fat: 0.5g

  • Tuna


    Key nutrients

    • Biotin, vitamin B12, vitamin A, vitamin B6,calcium, magnesium, iron, phosphorus. 100g of cooked tuna provide 181% of your daily vitamin B12 intake.

    Key facts per 100g

    • Energy: 184 kcal
    • Sugar: 0g
    • Fat: 6g

  • Turkey mince


    Key nutrients

    • Biotin, vitamin A, vitamin C, calcium, iron

    Key facts per 100g

    • Energy: 104 kcal
    • Sugar: 4g
    • Fat: 2g

  • Soya beans

    Soya beans

    Key nutrients

    • Biotin, vitamin C, vitamin B6; very rich in calcium, iron, magnesium

    Key facts per 100g

    • Energy: 446 kcal
    • Sugar: 7g
    • Fat: 20g

  • Organic stone ground bread

    Whole grains

    Key nutrients

    • Biotin, calcium, iron

    Key facts per 100g

    • Energy: 339 kcal
    • Sugar: 0g
    • Fat: 2g

Biotin Dosage for Hair Growth

A normal daily diet should provide you with 30 micrograms of biotin. When now taking biotin specifically for hair growth, then doctors tend to recommend a dosage between 500 and 700 micrograms of biotin per day. Biotin is readily available as capsules or in liquid form. The best time frame to stick to in order to see results is at least 6 months.

Biotin deficiency cases are more common among pregnant women and are easily treatable with proper nutrition or biotin supplements, such as the above.

Biotin does not stimulate hair growth, rather it regenerates and renews hair follicles and hair roots that are already growing and helps to reduce the effects of alopecia. By doing this, hair becomes thicker, looks fuller and is much healthier. Biotin will cause noticeable improvements for those suffering from mild alopecia but is not likely to cause improvements for those who have been suffering from long term baldness.


Biotin-rich foods and supplements have been described as “miraculous” for hair growth, are all natural and therefore totally worth a try. While supplements work in different ways depending on each person, you will certainly notice improvements – don’t forget that a healthy diet and lifestyle are also essential!

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