The best biotin supplements in 2024, according to experts

For some, the supplement biotin can promote healthier hair, nails and skin. That's because the nutrient does play a role in metabolizing proteins, like keratin, that form the building blocks of healthy hair and nails.

It may not work for everyone -- "For people without biotin deficiencies, the evidence supporting significant benefits for hair, skin, or nails is limited," said Wendell Albarran, an ISSA-certified fitness expert and nutritionist at Real Elevate Fitness. But biotin supplements do have other clinically proven benefits. There's mounting evidence that biotin supplements can help improve metabolism and overall gut health, especially in people with diabetes, obesity, IBS and other metabolic conditions.

Keep reading to learn more about how biotin can boost gut health and get our recommendations for the best biotin supplements in 2024, based on expert advice.

The best 5 biotin supplements in 2024

You'll find more detailed reviews below, but if you're eager to get your order in right away, here are the top five biotin supplements. All of them are third-party tested and well-reviewed by customers.

Best biotin supplement overall: Sports Research Biotin, 120 servings, $18 (reduced from $22)
Best biotin and collagen combo: Garden of Life Collagen Beauty powder, 20 servings, $24
Best for gut health: Bioemblem Beauty Probiotic, 30 servings, $28
Best dissolving biotin supplement: Natrol Beauty Biotin, 60 servings, $8 (reduced from $10)
Best biotin supplement on a budget: Nature Made Biotin, 150 servings, $20

What are the health benefits of biotin?

To date, all of the existing research on biotin's hair and nail benefits has focused exclusively on people with a preexisting biotin deficiency. Research did show that it promoted stronger hair and nails, but only in people who were already struggling with the brittle hair and nails that come with having low biotin levels. It's possible that similar improvements would be seen in people with healthy biotin levels, but until the research is done, we won't know for sure.

While chronic biotin deficiencies are rare, there are a lot of things that can at least temporarily cause lower biotin levels including pregnancy, long-term use of antibiotics or anticonvulsants, obesity and inflammatory bowel disease. If any of those apply to you, it may be worthwhile to talk to your doctor about adding a biotin supplement to your routine.

If none of those apply, you might be wondering what the point of a biotin supplement is. The short answer: It could help improve your metabolism and gut health.

"Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in metabolizing carbohydrates, fats, and proteins," explained Dr. Mrinal Pandit, a registered dietitian, clinical nutritionist, and certified nutritional counselor at Oliva Skin and Hair Clinic. Basically, without biotin, our body wouldn't be able to turn the food we eat into nutrients that it can use to fuel bodily functions and build strong muscle, skin, hair and so on.

For the most part, people get enough biotin from the food they eat or from the beneficial bacteria in their gut that make biotin. When your gut biome is out of balance, whether because of antibiotic use, a medical condition or a less-than-ideal diet, you can lose the bacteria that make biotin. As beneficial bacteria levels decline, so do biotin levels. As biotin levels decline, so does the body's ability to absorb nutrients from food -- including any biotin in that food. This vicious cycle is especially a problem in people with metabolic conditions like diabetes, obesity or IBS.

Research suggests that taking biotin with a prebiotic supplement can help break this vicious cycle, improving overall gut health, boosting metabolism, aiding in weight loss and generally preventing more severe metabolic issues. So it may not be the magic pill for lush hair that everyone thinks it is, but biotin supplements do seem to be a powerful ally to probiotics and prebiotics for improving gut health.

In a 2022 systematic review published in Frontiers in Nutrition, researchers found consistent evidence that taking biotin decreased levels of fasting blood glucose, total cholesterol and triglycerides in people with type 2 diabetes.

Is biotin safe?

Biotin supplements are generally considered safe, as there are minimal side effects and a low risk of overdose. According to Dr. Jennie Stanford, an obesity medicine physician and medical contributor for Drugwatch, "Because biotin is a B-vitamin, which are water-soluble vitamins, the chance of toxicity is low, as the body typically excretes what is not needed in the urine."

While biotin supplements are unlikely to cause any problems, there is one caveat that's important to know before you start taking them.

"High doses of biotin can interfere with certain laboratory tests, leading to false readings, particularly in thyroid and cardiac tests," said Dr. Pandit. In a research letter published in JAMA, researchers warned that biotin has the potential to cause inaccurate lab results, including tests of troponin levels, a key biomarker used to diagnose heart attacks.

This interference with lab results can lead to delayed diagnosis and treatment. If you have a family history or other risk factors for heart disease, the risk of delaying diagnosis may not be worth the potential benefits of biotin.

In 2017, the FDA warned that biotin can interfere with other lab results as well, including tests for anemia, cancer and pregnancy. This makes it all the more important to consult your doctor before starting the supplement.

The best biotin supplements you can get in 2024

Since supplements aren't regulated by the FDA, the experts we spoke to said it's important to check the label and make sure you're getting a quality supplement. "Opt for products that are third-party tested for quality and purity to ensure you are getting a reliable product," said Dr. Pandit.

While they can't endorse specific products, multiple experts recommended checking trustworthy brands like Nature Made, Natrol and Sport Research. So that's exactly what we did. Every biotin supplement listed here is third-party tested and further backed by tons of positive reviews from the customers who've tried them.

Best biotin supplement overall: Sports Research Biotin

One of the top brands mentioned by the experts we spoke with was Sports Research, which already makes our favorite Omega 3 fish oil supplements. Customers also love this brand, as the Sports Research biotin supplement has earned a 4.6-star average on Amazon after more than 39,300 ratings.

Multiple reviewers with medical conditions that caused hair loss and brittle nails reported a noticeable improvement in hair growth and nail strength. After taking Sports Research biotin for a few weeks to treat sudden hair loss, one reviewer said, "My curls are back again, my hair feels fuller and I don't see my hair in the bottom of the shower after washing."

Each soft gel capsule contains 10,000 mcg of biotin and is vegan-certified. The only other ingredients in the capsule are coconut oil, rice bran wax and a plant-based gel to form the capsule itself. In addition to being vegan certified, it's also certified non-GMO, gluten-free and third-party tested for purity and potency. So you know you're getting exactly what's on the label, and nothing else.

A 120-count bottle costs $18 on Amazon, reduced from $22.

$18 at Amazon

Best biotin and collagen combo: Garden of Life Collagen Beauty

Another brand recommended by experts is Garden of Life. It's certified organic, non-GMO and carbon neutral. It's also NSF certified, one of the stricter third-party certifications supplements can get.

As for what's inside, each scoop of this powder contains 2,500 mcg of biotin and 11 grams of collagen peptides, along with a mixture of probiotics and herbal extracts. All of it is aimed at promoting a happier gut as well as healthier skin and hair.

Simply mix a scoop into water and drink. The strawberry lemonade flavor of the powder makes it easy and enjoyable to sip, but reviewers note that mixing it into cold water can make it harder to dissolve. So if you want an ice-cold, biotin-packed strawberry lemonade beverage, mix it into warm water first until it dissolves and then pour it over ice to chill. You can also add the scoop to smoothies, tea or even protein shakes.

Get a 20-serving jar for $24 on Amazon.

$24 at Amazon

Best for gut health: Bioemblem Beauty Probiotic

One of the most evidence-based benefits of biotin is its role in boosting metabolism and gut health, and this Bioemblem Beauty Probiotic takes that to the next level. The potent formula combines 1,000 mcg of biotin with a 14-strain probiotic blend and 100 mg of prebiotics. The result is a supplement engineered to restore your gut biome and provide the biotin and prebiotics that beneficial bacteria need to thrive and help your digestive system run more efficiently.

The delayed-release capsule helps protect the 35 billion CFUs of probiotics from stomach acid so they can reach the lower intestines alive. The biotin and probiotic supplement is certified non-GMO and gluten-free and it's made in an NSF-audited facility.

If you're already taking a probiotic or collagen supplement (or both) and want to add biotin to the regimen, this all-in-one capsule makes it easy to get all of it without having to add more pills to your routine.

On Amazon, a 30-count bottle of the 4.5-star-rated probiotic and biotin blend costs $28.

$28 at Amazon

Best dissolving biotin supplement: Natrol Beauty Biotin

For those who don't like swallowing capsules or tablets, this Natrol Beauty Biotin offers an easier way to get your daily dose of biotin. The fast-dissolve tablet is strawberry flavored and can be chewed or added to water to dissolve into a drinkable supplement. If you don't mind swallowing tablets but just dislike the bitter taste that some of them have, you can also just swallow this and enjoy a strawberry-flavored aftertaste.

Each tablet packs 10,000 mcg of biotin. The extra strength dose can help correct a biotin deficiency and boost your metabolism, aiding in your body's ability to absorb the nutrients it needs from food.

Earning 4.6 stars after over 24,700 ratings, the fast-dissolve biotin supplement is a hit among Amazon reviewers. While most turned to it because biotin is associated with better hair and nails, multiple reviewers were surprised by the supplement's effect on their metabolism.

"I'm not craving junk food because it helps with metabolism so energy is not lacking anymore," said one reviewer who struggles with thyroid issues.

"I just wanted [thick] hair. This stuff actually benefitted a lot for me. I don't eat a lot of bad or good food, but as I carried on my daily routine taking this, I've lost 3 pounds a month," said another Amazon reviewer.

A 60-count bottle is on sale for $8 at Amazon, reduced from $10.

$8 at Amazon

Best biotin supplement on a budget: Nature Made Biotin

For a budget option that you can trust, Nature Made is the go-to brand. Most of its supplements, including this Biotin, are USP certified to confirm potency and purity. In addition to being free of contaminants, these soft gels are free of artificial flavors and dyes. However, it's worth noting that they aren't vegan. For a vegan option, opt for the Sports Research biotin above.

Each capsule contains 2,500 mcg of biotin, which is a high enough dose on its own but if you want even higher strength, it's easy enough to double up or take the supplement multiple times per day.

At just $20 for a 150-count bottle, this Nature Made biotin is one of the most affordable biotin supplements you can find that's still third-party tested. Earning 4.7 stars from over 4,400 Amazon ratings, the supplement is popular because the smaller capsule is easy to swallow and the price is easy on your wallet.

$20 at Amazon