Let’s be real – hair is more than just hair
It’s confidence, creativity, and part of who we are. If you’ve got curly, coily, or afro hair, you already know the journey to strong, healthy strands can feel like a full-time job. Between wash days, shrinkage, and figuring out what actually works, it’s a whole thing.
For years, biotin (also known as vitamin B7 or the “beauty vitamin”) has been hyped across social feeds, promising better hair growth, stronger curls, and length retention. But does it live up to the hype - or is it just another supplement trend trying to take our coins?
Let’s break it down — what does this nutrient actually do, how does it supports natural hair, and is it’s worth adding to your routine.
So… what even is biotin and why should we care?
Biotin is a water-soluble B vitamin that helps keep your hair, skin, and nails healthy.
It works by converting food into energy and boosting the production of keratin - the protein that forms your hair structure.
Why this nutrient matters for curls
- More keratin = stronger hair – Reduces breakage and styling damage.
- Healthier follicles – Supports your scalp’s health, which is essential for growth.
- Improved moisture retention – Helps reduce brittleness, especially in dry hair types.
Can biotin actually help hair grow?
Short answer: yes - but not for everyone.
If you're low on vitamin B7, a supplement can make a noticeable difference - like less shedding, stronger strands, and more thickness.
But if you're already getting enough through diet, taking more won’t create instant length. And like all things hair growth-related, consistency is key. It can take several months to see visible results.
Best foods rich in biotin (no pills needed)
You don’t have to go straight for supplements. Eating a variety of vitamin B7-rich foods can help maintain strong and resilient curls:
| Food | Why it’s good for your hair |
|---|---|
| Eggs | Vitamin B7 + protein = stronger strands and less breakage. |
| Almonds & walnuts | Rich in the beauty vitamin and vitamin E. Great for shine and scalp health. |
| Sweet potatoes | Contain vitamin B7 and beta-carotene to promote moisture retention and elasticity. |
| Avocados | Loaded with healthy fats and this hair-supporting vitamin for defined curls. |
| Salmon | Full of B7 and omega-3s - perfect for reducing dryness and boosting scalp health. |
| Bananas | Silica and small doses of vitamin B7 enhance strength and elasticity. |
| Spinach | Iron + B7 = improved circulation to the scalp and reduced shedding. |
| Sunflower seeds | Contain the beauty vitamin, zinc, and magnesium - great for scalp and growth. |
| Mushrooms | Underrated plant-based source of vitamin B7 that supports overall strand health. |
Should you take a supplement?
If you’re noticing excessive shedding, breakage, or thinning and think you might be deficient in this nutrient, a biotin supplement could help. But if your diet is balanced, you likely don’t need one.
Always start with a low dose and speak with a healthcare professional before taking anything new.
How to add biotin into your haircare routine
- Focus on whole foods – Food first is always best.
- Only supplement if necessary – Avoid megadoses unless prescribed.
- Stick with it – Hair growth takes time. Consistency is key.
Combine with other growth-friendly nutrients
Biotin is powerful, but it’s not a solo act. For the best results, combine it with other essential vitamins and minerals:
- Vitamin D – Supports new follicle creation.
- Vitamin E – Fights oxidative stress that can damage hair.
- Iron – Delivers oxygen to follicles and supports growth.
- Zinc – Keeps oil production balanced and reduces breakage.
Think of vitamin B7 as the lead vocalist — but the band still needs backup.
Common myths about biotin
- Myth: “High doses = faster hair growth.”
Reality: Your body uses what it needs. The rest? Wasted. - Myth: “It fixes every type of hair loss.”
Reality: If hair loss is genetic, hormonal, or medical, this vitamin might not be a cure — but it can still support strength and resilience. - Myth: “Biotin shampoo works just like a supplement.”
Reality: Topical products help, but internal nutrition is more effective long-term.
Final thoughts
Biotin can be a great addition to your hair health toolkit - but it’s not a miracle fix.
Prioritise your diet, maintain a consistent haircare routine, and remember that slow and steady growth always wins. With patience and the right nutrients, your curls will thrive.
Bottom line: Eat well. Stay consistent. Trust the process. Your hair will thank you.
