Does Biotin Help Beard Growth? How Much Is Needed and Are There Side Effects?

Biotin has gained popularity as a supplement for hair growth. Experts suggest that it can positively impact hair and nail health if you have a biotin deficiency. But does biotin help beard growth? How much is needed, and are there side effects to taking biotin? Read on to find out.

Biotin, also known as vitamin B7 or vitamin H, is an essential vitamin that plays a role in several bodily processes, including metabolism and gene regulation. It’s found in many foods, such as eggs, salmon, and beef. However, it’s also possible to take it on its own or along with other vitamins and minerals as a supplement.

Biotin is considered a cofactor, which means it helps specific enzymes in your body carry out chemical reactions. Besides aiding in metabolism and gene regulation, biotin is essential for healthy skin, hair, and nails. Some people take biotin supplements to combat hair loss and other similar conditions — although there is limited scientific evidence to support this.

Biotin deficiency is rare, but it can occur in people with a diet low in biotin-rich foods or with certain medical conditions that affect the body's ability to absorb or use biotin. Similarly, pregnant and breastfeeding women are more at risk of developing a biotin deficiency. Symptoms of biotin deficiency include:

• Thinning hair
• Scaly rashes around the eyes, nose, and mouth
• Dry skin
• Brittle nails
• Seizures
• Lethargy
• Depression

However, biotin deficiency doesn’t appear in people outside risk groups if they eat a mixed diet. So, biotin supplementation is likely unnecessary for most people — although taking excess biotin doesn’t seem to cause any side effects. Because this vitamin is water-soluble, any extra biotin is flushed through urine, avoiding any possible symptoms of toxicity.

Despite the popularity of biotin as a hair growth supplement, there's no evidence that it specifically promotes the growth of facial hair. Most studies that support biotin's hair growth properties focus on people who are deficient in biotin. But there's no conclusive evidence that shows this vitamin improves hair growth in people with healthy levels of biotin.

A 2017 systematic review of 18 studies on biotin for hair growth only found improvements when the participants already had a related underlying condition. For example, brittle nail syndrome and uncombable hair are two of the conditions that may be treated with biotin. Yet, researchers point out that these cases are relatively uncommon and that there isn’t enough evidence to support the same effects on most people.

Moreover, experts also point out that the root of these conditions is the same: biotin deficiency due to genetic factors. This further supports the theory that biotin supplementation is only useful for people who naturally have low levels of this vitamin. However, research suggests that biotin supplementation may not be a long-term solution.

Still, it’s important to remember that biotin is safe for most people, as your body will flush any excess through urine. This makes it a viable vitamin to include with your daily supplements if you notice any signs of biotin deficiency.

You can increase your biotin intake in two ways: supplements and food, each with its pros and cons. Changing your diet is relatively straightforward, as many foods contain biotin. However, many people choose supplements because most multivitamins and other hair, skin, and nail supplements already include biotin.

Many case studies show that biotin doesn’t cause toxicity even if you take more than the estimated average requirement. So far, there’s no established toxicity level or limit to how much biotin you can take. It’s a water-soluble vitamin, so any excess is flushed through urine. Also, keep in mind that the usual western diet provides enough of this vitamin.

If you want to increase your biotin intake through your diet, you only need to keep in mind some specific foods that are high in biotin. These are common foods in most western countries, so don’t expect big changes in your diet. Here are some foods that are high in biotin, along with the number of micrograms per serving:

• Beef liver — 30 micrograms
• Egg — 10 micrograms
• Milk — 0.3 micrograms
• Spinach — 0.5 micrograms
• Pork chop — 3.8 micrograms

The recommended daily value for biotin in adults is 30 micrograms, meaning that a single serving of beef liver provides enough for a day. There's no clear guideline on how much biotin you should take to grow your beard because there isn't any evidence of its possible benefits on beard growth. In reported cases of hair growth through biotin intake, people took different doses of biotin in a day — from 300 to 10,000 micrograms daily.

Biotin is considered to be a safe compound for most people. As mentioned, your body flushes any excess of this vitamin through urine, so going over the daily recommended value doesn’t produce any signs of toxicity. However, there are two important factors to keep in mind: laboratory tests and anticonvulsant medications.

Research shows that high levels of biotin can interfere with some laboratory tests. Specifically, biotin can produce false results in tests that measure hormone levels and vitamin D levels. This could result in misdiagnosis for conditions such as Graves' disease — an immune system disorder that can cause weight loss, fatigue, and irregular heartbeat.

When it comes to interactions with medications, experts point out that biotin can interact with anticonvulsants such as carbamazepine and primidone. These compounds can significantly increase biotin catabolism — meaning that your body won’t be able to absorb as much biotin as usual. While it’s unclear if this has any adverse effects, it’s always a good idea to keep it in mind if you take any of these medications.

If you’re in doubt about the safety of biotin or if it’s the right supplement for you, make sure to check with a doctor or licensed dietitian. A trained professional can give precise advice regarding its potential hair-promoting properties, taking into account your personal factors.