Biotin is the hair vitamin. Take 5,000 or 10,000 micrograms a day and hair grows thicker, nails stop splitting and skin clears up. It is a water-soluble B vitamin, so whatever the body does not need just washes out — there is no such thing as taking too much.
Three controlled studies of oral biotin for hair exist. The strongest, a double-blind placebo-controlled trial, found no difference from placebo. Every published case in which biotin did help hair or nails was in someone who had an underlying condition causing the problem: an inherited or acquired biotin deficiency, brittle nail syndrome, or uncombable hair syndrome. Deficiency itself is rare, because biotin is in ordinary food and gut bacteria make more of it. The reassurance about excess is right about toxicity and wrong about consequences. No upper limit has been set, and no toxicity has been found even at 200 mg by mouth. But while the biotin is still circulating it corrupts a wide range of laboratory blood tests, including the troponin test used to diagnose a heart attack, which it can push falsely low.
The capsule is sold on a benefit that has not been demonstrated and is quietly reassuring about a harm that has. What matters about a 10,000 microgram biotin supplement is not whether it grows hair; it is that it can make a blood test read wrong, so anyone taking one should say so before blood is drawn.