Fun, totally not stressful fact: we typically lose up to 50 hairs per day. While this is normally nothing to worry about, you may have noticed that the volume of hair loss changes with the different seasons. This so-called “seasonal alopecia” is caused largely by the ebb and flow of temperature, sunlight, and more.
Luckily, adopting good hair habits will keep hair looking as healthy and full as possible—regardless of the inevitable seasonal shed. Some ways to do this include drying your hair with a microfiber towel, using a boar bristle brush, and opting for hair products with gentle, natural ingredients. And then there’s biotin, one of the most popular supplements for hair growth and retention.
The benefits of biotin for hair
Biotin—which gets its name from the Greek prefix bio, meaning “life”—helps the body make energy from food. Like other B vitamins, it’s essential for healthy skin, nails, and hair. Some studies suggest that biotin may be helpful for stimulating hair growth and preventing hair loss.
You can get biotin through eating a diverse diet—it’s naturally found in bananas, sweet potatoes, egg yolks, avocado—and it comes in supplement form as well. Dr. Hadley King previously told Vogue that biotin is associated with hair growth because studies have shown that one of the main symptoms of a biotin deficiency is hair loss.
But, Dr. King cautions, the relationship between hair loss and biotin hasn’t been studied enough to know for sure. “Additional research is needed to determine whether biotin supplements can improve skin, hair, and nail health in adults,” says Dr. King. “[Especially for those] who aren’t deficient in this vitamin.”
How to use biotin for hair loss
While scientific evidence is limited, many people anecdotally swear by biotin supplements. Experts share that the vitamin is water-soluble, which means it’s relatively safe to take as a supplement. However, it’s important to note that most experts also agree that additional research on biotin’s true efficacy for hair loss and hair growth is still needed.
With that in mind, there are things to consider if you plan to take a biotin supplement—or any over-the-counter supplement, for that matter. Be sure to look for supplements that are third-party lab tested to ensure high quality.
And do your due diligence by doing a quick search for other potential risks. For example, a few years ago, the FDA released a warning that taking biotin supplements can interfere with certain lab tests. The daily recommended dose for biotin ranges from 5 to 35 micrograms, but “many dietary supplements promoted for hair, skin, and nail benefits contain biotin levels up to 650 times the recommended daily intake of biotin,” the agency reported. “Biotin in blood or other samples taken from patients who are ingesting high levels of biotin in dietary supplements can cause clinically significant incorrect lab test results, such as falsely high or falsely low results, depending on the test.”
Biotin or collagen for hair loss?
Collagen is another one of the buzzy ingredients linked to hair growth. Unfortunately, when it comes to comparing biotin and collagen, neither is a silver bullet when it comes to fixing hair loss. But biotin has been studied more thoroughly, which means it’s a safer bet when it comes to seeing results.