That said, biotin supplements in healthy people have not been associated with any significant improvements in hair growth and may only be beneficial if you were previously deficient in this vitamin ( 6, 7). While biotin can be absorbed through the skin, research is limited and dated. Thus, it’s uncertain whether topically applied biotin promotes beard growth ( 10, 11). As some of the biotin will get into your bloodstream, this can interfere with blood tests. Laboratory tests that measure certain hormones in your blood can give false results when there is extra biotin there.

Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis 1993;51:303-5. [ PubMed abstract]

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Many commercial companies include biotin in their beauty products, as it is extremely effective. Research has found that consuming high amounts of biotin can strengthen hair and nails that are brittle and weak.

SahinK, et al. (2013). Anti-diabeticactivity of chromium picolinate and biotin in rats with type 2 diabetes inducedby high-fat diet and streptozotocin. DOI: Moreover, supplementing with biotin may affect thyroid hormone test results, potentially resulting in false reports of high levels of T4 and TSH ( 15). The federal government's 2020–2025 Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. ... In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy)." The amount of biotin you need daily depends on your age and gender. The FDA says adults need 30 micrograms daily. If you're nursing, you need 35 micrograms every day.One potential side effect of supplementing with biotin is its ability to interfere with certain lab tests. No evidence in humans has shown a toxicity of biotin even with high intakes. Because it is water-soluble, any excess amount will leave through the urine. There is no established upper limit or toxic level for biotin. Did You Know? High biotin intakes, and potentially even intakes greater than the AI, may pose another type of health risk [ 32]. Supplementing with biotin beyond recommended intakes can cause clinically significant falsely high or falsely low laboratory test results, depending on the test. These incorrect results may lead to inappropriate patient management or misdiagnosis of a medical condition. The following section has more details on these interactions. Interactions with Laboratory Tests Including these foods in your diet will ensure an adequate biotin intake and prevent the need to supplement in most cases. Summary

The more veggies — and the greater the variety — the better. Potatoes and French fries don’t count. VEGETABLES FruitsUse healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans fat. HEALTHY OILS Water Biotin deficiency is rare [ 12, 18], and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported [ 13]. Drink water, tea, or coffee (with little or no sugar). Limit milk/ dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks. WATER Vegetables It does have jojoba oil in it, avocado oil, and Vitamin E, which are all good hair growth oils. In fact, Vitamin E is a great hair growth vitamin as well all on its own. Like the others, Difeel also has other biotin products, such as shampoo, conditioner, and a dozen or so other oils. How To Use Biotin Oil There is a variety of biotin oils to choose from. Unfortunately, you will find many serums and liquid biotin supplements if you look for biotin oil. Worth noting is that biotin oil is not quite the same as liquid biotin. Liquid biotin is a biotin supplement that you take with a dropper.