Biotin for hair: what this vitamin does for your hair
Biotin contributes to the maintenance of normal hair. Find out where it's found, how to make it part of your routine and what to look out for.
Biotin is a B vitamin that contributes to the maintenance of normal hair. You get it from your diet and can top it up in a targeted way, for example with a food supplement for your hair. That's why biotin is a staple of so many hair routines.
What is biotin?
Vitamin B7 has a second name: vitamin H. It's no coincidence that biotin is the best-known nutrient in hair care. This water-soluble vitamin works in your body as part of various enzymes. Biotin contributes to the maintenance of normal hair and normal skin, and to normal energy-yielding metabolism.
Where is biotin found?
- Eggs (cooked)
- Nuts, for example peanuts and almonds
- Oats
- Pulses such as lentils and soya beans
- Offal such as liver
For adults, the German Nutrition Society (DGE) gives an estimated value of 40 micrograms a day.
Biotin in your hair routine
Biotin is easy to build into your everyday life. Handy options are supplements that combine biotin with other nutrients for your hair. Our Xpecia Tablets for Women and the Xpecia Tablets for Men, for example, contain biotin and zinc, and the Evocapil Plus vitamins rely on biotin too.
On the outside, you'll also find biotin in care products such as our Sawpoo Shampoo or the Seboderm Cleaner Shampoo. That's how you combine nutrients from within with scalp care from the outside.
Important before blood tests
High-dose biotin can distort the results of some lab tests, for example thyroid levels. So let them know before a blood sample is taken if you're taking biotin. It's often recommended to pause it for a few days beforehand.
Biotin and other nutrients
Biotin isn't alone: zinc and selenium also contribute to the maintenance of normal hair. Iron contributes to the reduction of tiredness and fatigue, which is why it's included in Xpecia for Women, for example. Why women in particular should keep an eye on their iron intake is explained in Hair loss in women.
Frequently asked questions
How long should I take biotin?
Hair grows slowly, about one centimetre a month. So plan on taking it regularly for several months, and stick with it.
Can you take too much biotin?
Your body gets rid of excess biotin through your urine. Still, stick to the recommended daily intake on the pack and remember the note about blood tests.
What does biotin do in my hair routine?
Biotin contributes to the maintenance of normal hair. Combined with zinc and good scalp care, it becomes a solid building block of your routine.
Conclusion
Biotin contributes to the maintenance of normal hair, which is why it belongs in so many hair routines. Eat a balanced diet, top up where it makes sense and give your hair time. For an overview of the possible causes of hair loss, read Hair loss: causes and types.