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Supplements are intended to complement, not replace, fibre-rich foods such as vegetables, fruits, whole grains, and legumes

Unless you have a true biotin deficiency which is uncommon but can occur with chronic alcohol use, pregnancy, certain gastrointestinal disorders, or long-term anticonvulsant therapy biotin supplements: Do not improve hair growth Do not prevent telogen effluvium Can falsely alter important lab tests (including thyroid & cardiac troponin levels) Multiple dermatology reviews and placebo-controlled trials show no benefit for biotin supplementation in people with normal biotin levels

Keep portions reasonable, especially if you're prone to nausea