Information and Solutions for Men and Women


Biotin is essential for hair health.

Biotin is also known as vitamin B7 and vitamin H. The recommended dosage of this essential nutrient is 30-100 mcg/day for healthy hair. 2

Dietary Sources of Biotin

  • Almonds 45
  • American cheese 45
  • Avocado 45
  • Cheddar cheese 45
  • Egg yolks 38
  • Meat 37
  • Mushrooms 45
  • Pecans 45
  • Salmon 45
  • Soybeans 37
  • Strawberries 45
  • Sweet potatoes 45
  • Walnuts 45

Physiological Effects and Benefits of Biotin

  • Animal studies suggest biotin is necessary for the proliferation of hair follicle cells. 224
  • Metabolizes fatty acids essential for hair health. 225
  • Sulfur-bearing molecule225
  • In a clinical study to see if biotin could effectively improve brittle nails, over 75% of the female participants who also were experiencing telogen effluvium reported improvement in their hair while taking 2.5 mg/day of biotin. 39
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Sulfur-based amino acid cystine is a major component of hair.