My freshman-year dorm mate, a Paris Hilton lookalike who hailed from a wealthy Northern California suburb, was very clued into the fish oil craze of the early 2000s. Each day, she choked down one of those amber, egg-shaped pills to fortify her French manicure and color-treated tresses. It was, as far as I can remember, my first introduction to the idea of beauty supplements. Fish oil has fallen out of favor since then, clearing the way for biotin to take over as today’s beauty buzzword of note, but I remain as skeptical of the latter as I was of the former back in 2008. Of course, now that my own color-treated hair has started to thin out in my 30s, I find myself—against my better judgment—hunting for the best biotin for hair growth while wandering the grocery aisles.

So I decided to find out once and for all: does biotin really work at strengthening hair and nails? And what are the tried-and-true brands that actually live up to the hype?

Featured image from our interview with Babba Rivera by Belathée Photography.

The Experts

For guidance, I tapped two of my favorite experts, celebrity chef and nutritionist Serena Poon, and Camille Styles resident nutrition consultant and double-certified integrative nutrition health coach, Edie Horstman. Keep reading for answers.

Does biotin really improve hair and nails?

Biotin is a B vitamin that most people derive from a well-rounded diet (particularly when foods like fish, eggs, sweet potatoes, and almonds are incorporated). If you aren’t getting enough biotin, this may lead to brittle nails and hair loss.

“A handful of small studies has shown how biotin supplementation helped strengthen already brittle nails,” shared Poon. “Unfortunately, there is no evidence that supplementation with biotin will help already healthy hair and nails grow or strengthen. ”

Is it okay to take biotin every day?

This question earned a resounding yes from our experts, though both noted that a well-rounded diet should have a sufficient amount of biotin for an adult.

“Biotin is safe to take—even at high doses,” says Horstman. “That being said, taking too much can sometimes cause side effects like stomach aches and sleep issues, but these are pretty rare.”

How much biotin do I really need each day?

The daily recommended intake of biotin for all adults is 30 micrograms.

“To give you an idea of how much food you need to consume to reach your daily value, one egg contains 10 micrograms of biotin, one-fourth cup of sunflower seeds contains 2.6 micrograms of biotin, and half a cup of sweet potato contains 2.4 micrograms of biotin,” Poon explains. “It is unlikely that you need to take a biotin supplement, but you can always check with your healthcare provider if you are unsure.”

The Best Biotin for Hair Growth Available in 2024

The following supplements were culled from past nutritionist recommendations, along with Horstman’s current favorites.

Wellbel Women Hair Skin and Nails Supplement

“These science-backed vitamins support hair, skin, and nail health, from the inside out. Evidence-based, Wellbel only uses vegan, gluten-free, and non-GMO ingredients. These ingredients, like betaine HCL and saw palmetto, have been used in human clinical trials and published in peer-reviewed scientific journals.” — Edie Horstman

Pros: Physician formulated, vegan, gluten free, non GMO.

Cons: A serving is three capsules instead of just one.

• Serving size: 3 capsules
• Servings per container: 30
• Amount per serving: 500 mcg
• Key ingredients: Betaine HCI, Saw Palmetto, MSM, Biotin
• When to expect results: Between 90 days and four months

Cymbiotika Liposomal B Vit Complex

Horstman loves this mood-boosting B vitamin complex, which increases energy in addition to promoting cellular health.

Pros: A tasty, sugar-free liquid supplement that makes getting your B vitamins easy.

Cons: Some may prefer a capsule or gummy option.

• Serving size: 12 pumps
• Servings per container: 30
• Amount per serving: 1000 mcg of B12
• Key ingredients: Vitamin B12 + B6
• When to expect results: Two months

Ora Beyoutiful Skin, Hair & Nails Support

This is one of the most unique plant-based hair products available, according to Horstman. It packs a powerful punch with organic B vitamins, organic algae, and 1 billion probiotics.

Pros: Includes niacin, which supports your skin after it’s been exposed to UV light, as well as astaxanthin, which helps your skin’s moisture, elasticity, and hyperpigmentation.

Cons: Niacin may cause an allergic reaction for some.

• Serving size: 2 capsules
• Servings per container: 30
• Amount per serving: 60 mcg
• Key ingredients: Biotin, niacin, astaxanthin and fucoidan.
• When to expect results: Two months

Nutrafol Women’s Balance Hair Growth Supplement

There’s a universal sentiment about Nutrafol: this stuff actually works. One way the physician-formulated product performs its magic is by addressing the root cause of hair thinning, such as stress or hormonal imbalance.

Pros: A supplement that’s clinically tested and whole body approached.

Cons: The most expensive supplement of the round-up.

• Serving size: 4 capsules
• Servings per container: 30
• Amount per serving: 3000 mcg
• Key ingredients: Biotin, Ashwagandha, Saw Palmetto, Tocotrienol complex 
• When to expect results: 3-6 months

Act+Acre Plant Based Hair Capsules

“This cutting-edge supplement is committed to clean and unique ingredients, like horsetail extracts, which are rich sources of silica to add volume and shine. The addition of biotin promotes a healthy and consistent growth cycle and the combination of plant extracts and vitamins promotes hair growth, resilience, and visible strand thickness.” — Edie Horstman

Pros: Bamboo and Horsetail Extracts add shine and volume to your hair.

Cons: The high dosage of Biotin may cause side effects such as nausea, cramping or skin rashes.

• Serving size: 2 capsules 
• Servings per container: 30
• Amount per serving: 5000 mcg
• Key ingredients: biotin, vitamin C and amino acids, bamboo and horsetail extracts
• When to expect results: 30 days

HUM Nutrition Hair Strong Gummies

A good gummy vitamin is always welcome, but HUM’s biotin-packed gels also happen to be the real deal (with thousands of five-star reviews to back it up).

Pros: I’m personally more prone to remember taking my supplements when they’re in the form of a delicious gummy.

Cons: Includes artificial colors and flavors, and is not sugar free.

• Serving size: 2 gummies 
• Servings per container: 30
• Amount per serving: 5000 mcg
• Key ingredients: Biotin, folic acid, B12 & zinc
• When to expect results: Over the course of six months

Moon Juice SuperHair

Vitamins A, B, C, D, E, and K address many of the nutritional deficiencies that get in the way of healthy hair, while organic adaptogens (ashwagandha and ginseng), follicle protectors (saw palmetto and pumpkin seed), and micronutrients (from horsetail and kelp) support strands from the inside out.

Pros: Third party tested and clinically proven. Also promises results in just a month.

Cons: Some reviews share that side effects include cystic acne, nausea and heartburn.

• Serving size: 4 capsules 
• Servings per container: 30
• Amount per serving: 500 mcg
• Key ingredients: Biotin, ashwagandha, ginseng, saw palmetto and horsetail
• When to expect results: 4 weeks

Thorne Biotin

This small capsule packs a punch with 8,000 mcg of Biotin per serving. Thorne keeps it simple with minimum ingredients and a reasonable price tag for anyone who wants healthier hair, skin and nails on a budget.

Pros: Incredibly affordable.

Cons: Highly concentrated, may not be the best option if you’re not sure how your system reacts to biotin.

• Serving size: 1 capsule 
• Servings per container: 60
• Amount per serving: 8,000 mcg
• Key ingredients: Biotin, Vitamin B7
• When to expect results: Between 90 days and four months

GRO Biotin Gummies

This strawberry-flavored vegan gummy not only contains Biotin, but a number of vitamins to support collagen and keratin production, leaving you with thicker, fuller hair

Pros: Over 400 four and five star reviews.

Cons: Includes sugar and dextrose.

• Serving size: 1 gummy
• Servings per container: 30
• Amount per serving: 5,000 mcg
• Key ingredients: Vitamins B5, 6, 12, A, C, E
• When to expect results: Three months

Hers Biotin + Minoxidil

If you prefer to work directly with a medical professional before diving into the world of supplements, hers is a great option. This biotin and minoxidil chewable is available to you after connecting with a professional who will determine if the supplement is right for you.

Pros: Since you work with a medical professional, you receive a personal prescription based on your needs.

Cons: Getting the product into your hands may take a bit longer, since you need to connect with a provider first. Also some may not prefer a chewable tablet.

• Serving size: 1 chewable
• Servings per container: 30
• Amount per serving: To be determined by a medical professional 
• Key ingredients: Biotin and Minoxidil 
• When to expect results: 3-6 months

It’s no secret: we’ve long been proponents of practicing a morning routine. (Heck, we dedicate an entire column to learning the morning secrets of the most successful women we know.) AM rituals allow us to center and ground before jumping into the inevitable busyness of the day. Carving out time for our high-value activities ensures we’re pouring into ourselves on the daily. Because it’s true what they say—empty cups have nothing left to give.

But since the Covid years popularized aspirational, multi-step morning routines across social media, it’s easy to feel intimidated if you don’t know where to start. Luckily, the goal of your morning rituals is entirely up to you. Whatever feels supportive, important, and meaningful is exactly the path to pursue.

Featured image from our interview with Lauren Ireland.

Morning Routines to Help You Reach Any Goal

Establishing and committing to a morning routine is the perfect place to start if you have goals you’re trying to hit. Not only does it open up more opportunities to practice these healthy habits, but you’re also setting the tone for a productive and intentional day ahead.

So whether you want to commit to a hobby, start a workout routine, or simply step into your workday feeling energized and aligned, we have morning habits for any goal you may have. Keep reading—and prepare to be inspired.

Goal: Be More Productive

We all want to make the most of our time. No matter the task at hand or the industry you work in, it’s important to feel that the effort you’re putting in matches the outcome. And while it can seem like the vague “try harder” approach should work, certain strategies can yield better results.

Your Productive Morning Routine

1. Get a good night’s sleep. That’s right—a productive day starts the night before. Steal these expert-approved tips for better sleep.
2. Give yourself time to adjust to the day. We all know those people who roll out of bed immediately before hopping onto a Zoom. Instead, give yourself ample time to eat breakfast, journal, work out, get ready—whatever you need to do to show up as your best self. Because I like to get a workout in before starting my day, I allot three hours for my morning routine. Realistically consider how much time you need to mentally prep for your day and subtract that from your start time.
3. Review your goals. Camille does this every day without fail. Refer to your vision workbook and review your mantra, the words describing how you want to feel, and the goals you wrote down for every area of your life.
4. Align your calendar. Does your day’s schedule match up with the goals you just reviewed? If not, see how you can make more time for what’s important.
5. List out your priorities. What are three things that must get done today? Write these tasks somewhere you can see them easily throughout the day to help you stay on track.

Goal: Prioritize Wellness

We use “wellness” as a general catch-all for everything. Movement, nutrition, mindfulness, etc. all get roped in. And yes, it can seem like a lot to try to make the time. But as with all morning routines, I like to reframe productivity and instead consider prioritizing what’s important and truly valuable for my day. Wellness, included.

For example, we’ve come a long way in our understanding of fitness. Now, rather than thinking that exercise always has to look like spending an hour-plus at the gym, we see (and feel!) the benefit of “exercise snacks” and getting low-impact movement throughout the day. And your morning routine is the perfect time to kickstart these habits.

So if you’re craving an energized, wellness-centric day ahead, steal this routine.

Your Wellness-Focused Morning Routine

1. Wake up mindfully. Fight the temptation to hit the snooze button. Instead, commit to waking up immediately and rewarding your discipline. Set the coffee maker to go off at the same time as your alarm, or put out a pair of slippers for a comfy wake-up. (Hello, habit loop! Identifying the cue and creating the routine and subsequent reward is a powerful way to lock your habits into place.)
2. Hydrate, hydrate, hydrate. I know—drinking water isn’t anything new, but it’s key for focus and feeling your best throughout the day. I always drink 32 ounces of water (room temperature with lemon, but that’s just my preference) before having my coffee or matcha.
3. Mindfully sip your morning beverage. Speaking of my AM drink, it’s important to take the time to really enjoy your preferred bevvy instead of simply chugging it down. I like to pair my coffee or matcha with a few positive affirmations to create space for a high-vibe day.
4. Journal your thoughts. I get it, journaling isn’t for everyone. But it’s a great way to gain awareness of the thoughts, worries, questions, or anxieties mulling about in your mind. And if you need somewhere to start, these guided journals offer plenty of inspiration.
5. Squeeze in some movement. No, you don’t need to do a full-blown workout before your first meeting. But a yoga flow, quick stretch, or 10-minute walk outside can do wonders for boosting mental alertness.
6. Prioritize nutrients at breakfast. A fiber-forward, protein-packed smoothie is my go-to, but whatever you have, ensure it’s packed with the goodness you need to stay fueled until lunch. Explore these healthy breakfast ideas.
7. Indulge in a moment of self-care. Sure, you probably don’t have time for a full-blown self-care routine. But a small, simple act done just for you is often enough. Pair your journaling sesh with a sheet mask, squeeze in just five pages of the book you can’t put down, or relax with a hot shower. Whatever sounds just a little bit luxurious, give yourself the time for exactly that.

Goal: Enjoy a Cleaner Home

Even after a deep weekend clean, by Wednesday, my house can often feel (and look) like a disaster zone. Luckily, maintaining order can be as simple as prioritizing a few daily tasks. These morning cleaning habits will address the areas of your home that get the most use. Think: the kitchen, bathrooms, beds, etc.

Your Clean Space Morning Routine

1. Habit stack your cleaning. Most would agree: spending your entire morning cleaning sounds less than fun. And while these tasks are purposefully shorter to make time for other enjoyable morning practices, you can still design your cleaning routine to touch upon habits you value. For example: while you clean, listen to a podcast, audiobook, or playlist. You can also strap on some Bala Bangles to squeeze in a little workout.
2. Make your bed. It’s not only a key cleaning habit, but one that will make you feel all the more productive as you get on with your day. Making your bed is a simple, symbolic task that signifies the transition from sleep.
3. Open up the kitchen. Think of this as the opposite of “closing down the kitchen” at the end of the night. Presumably, your evening prep will leave you with clean and clear countertops, wiped-down cookware, and a kitchen table ready for your morning meal. In the morning, take this time to unload the dishwasher, prep ingredients for that day’s meals (example: throwing ingredients into the slow cooker), and light a candle to set the vibe. Bonus habit: fill up a pitcher of water with lemon slices and mint to sip on throughout the day.
4. Tidy your entryway. It’s the first impression guests have of your home, and the state of your mudroom can dramatically shift how you feel when you enter your house. Put coats, shoes, and your kids’ gear in their designated spots and give the space a quick vacuum.
5. Do a load of laundry. Fold what’s in the dryer and hang up any delicates. If you work from home, start the next load of laundry and switch it out at lunchtime or during a mid-morning break.
6. Start your work day with a clean desk. Swipe your desk with a damp cloth, clean off your computer monitor and keyboard, and arrange any stray papers or notebooks. Spritz a room spray, start a diffuser, or light a candle. A recipe for productive AM bliss.

Goal: Cultivate a Creative Practice 

Of all the goals we may have, investing in our creativity is often the one that gets left to the wayside. But beyond simply being fun, making time for creative hobbies or practices allows us to feel like we’re living for ourselves—rather than constantly seeking approval from external sources. What’s more, creativity lets us play and tap into our child-like sense of wonder and curiosity. And here’s a secret: everyone is born with innate creativity inside of them. In many ways, creativity isn’t a trait—it’s how we orient ourselves to the world.

Your Creative Morning Routine

1. Keep your phone off. With a fresh perspective, we’re often capable of doing our most creative thinking in the morning. But consuming content first thing crowds out this precious space with others’ lives. It can be hard at first, but keeping your phone off lets you engage with your creativity undisturbed.
2. Practice meditation. The goal of meditation isn’t a blank mind, it’s to gain a greater sense of awareness. I like doing Open’s breathwork and meditation programs. Each is centered on a different focus, helping you get exactly what you need from every session.
3. Get outside. The key? Without your phone. Take this time to truly experience your surroundings. Pay attention to the sounds and your neighborhood’s magical, everyday sights. A mindful walk is a great way to feel inspired, connected, and grateful for the day in front of you. It also helps you practice perspective, allowing you to be present for all that’s unfolding in each moment.
4. Listen to music. Music has so much influence over how we feel. Curate a playlist on Spotify that aligns with how you want to feel in the morning. I have playlists for energizing days, calm days—everything! (I also have Casa Zuma’s “Daybreak” playlist on repeat.) Bonus points if you dance.
5. Engage in a hobby. One of the goals of prioritizing creativity in the AM is to infuse your day with personal pursuits. Pick an existing hobby or find a new one that you connect with. After just 15-30 minutes, you’ll feel fulfilled and purposeful as you step into your day.
6. Read something that’s not on your computer. A good old-fashioned book or magazine is perfect. Aligned with step one of this creative morning routine, it’s important to disconnect from technology for as long as possible to stay in your creative zone.

If there’s one thing I’ve gained from adulthood, it’s a love for many of the foods I shied away from as a kid. Exhibit A: Avocados—one of the most mouthwatering foods that nature has bestowed on us. Thanks to their versatility and vibrant color, avocados have gone viral over the past few years—and I’m fully on board. The only problem? I want to include avocados in almost every single meal I make! Thankfully, the Camille Styles team is full of avocado obsessives—and have stopped at nothing to incorporate the fruit into as many dishes as we can dream up.

So grab your ripest avocado from the fruit bowl and see just how many ways you can transform one ingredient. Possibilities: endless.

18 of the Best Avocado Recipes on the Internet

When it comes to avocado recipes, there’s no one-size-fits-all approach. This fruit can be paired with anything from bright and tangy citruses to fresh fish. Additionally, avocados pack plenty of goodness like omega-3 fatty acids, vitamins C, E, K, and B6, as well as magnesium and potassium. Delicious and nutrient-dense? We love.

So, if you have a spare avocado lying around your kitchen waiting to be prepared, let’s get into it!

Avocado Caprese Salad

Why We Love It: If I’m hosting, any caprese salad will find itself on my menu. It’s partially due to the ease of throwing this salad together, but I also love (re: adore) this flavor combination. Add an avocado to the mix, and I’m sold. The creamy bite is the perfect complement to vine-ripened tomatoes and big tears of burrata.

Hero Ingredient: There’s nothing that’s not made better with a small sprinkle of flaky salt. This salad included.

Spicy Tuna Tostadas

Why We Love It: I can’t get enough of these tuna tostadas, inspired by Camille’s visit to Contramar in Mexico City. The avocado in this recipe balances a blend of spicy and savory flavors. From fresh jalapeños to crispy shallots, this recipe has it all.

Hero Ingredient: The chipotle aioli spread on the tortilla brings these tostadas to the next level.

Smoky and Spicy Cauliflower Salad

Why We Love It: When our food editor, Suruchi, first created this recipe, I was immediately hooked by its stunning appearance. After trying it out for myself, I was blown away by the incredible flavor of the spicy cauliflower and roasted chickpeas, complemented perfectly by avocado and creamy feta cheese.

Hero Ingredient: A bit of dill is a flavorful touch to this hearty salad.

Grapefruit Avocado Salad

Why We Love It: Fruit salads are always a go-to recipe during the summer months, and this salad is no exception. Paired with a golden turmeric-honey dressing and garnished with fresh herbs, it’s hard not to love these flavors.

Hero Ingredient: Chickpeas keep this salad hearty and full of protein.

Avocado Toast with Kale Pesto

Why We Love It: This isn’t your ordinary avocado toast. While I love the simplicity of plain avocado toast, it’s hard not to turn to this recipe, topped with a bit of homemade kale pesto (I promise it’s not as intimidating as it sounds!) and everything bagel seasoning.

Hero Ingredient: Either thinly sliced cucumber or radishes will add an extra crunch and color to this toast.

Chickpea Corn and Avocado Salad

Why We Love It: Avocados are frequently used in Mexican-inspired dishes. Enter this chickpea and avocado salad. With roasted poblano peppers and juice from fresh limes, it’s simple and comes together in a few short steps.

Hero Ingredient: Cilantro gives this salad’s sauce a gorgeous and vibrant green hue.

Avocado Slaw

Why We Love It: Maybe it’s my southern side, but once I hear the word slaw, I’m sold. This recipe is a twist on the classic, adding heat from a fresh jalapeño and a balanced and creamy texture brought in by the avocado.

Hero Ingredient: The avocado introduces a nice creamy contrast to the crunchy cabbage.

Pita Tostadas with Butternut Squash with Black Beans and Avocados

Why We Love It: I could eat tacos and tostadas every week, and this recipe is always one of my favorite varieties. Instead of your typical tortilla, the pita makes for a fluffier base that pairs well with the sweet and savory toppings.

Hero Ingredient: Whenever butternut squash is involved, it’s always the hero ingredient.

Lime-y Chicken Tacos with Jicama Avocado Mint

Why We Love It: Like I said, tacos and tostadas are staples in my diet. I’m always looking for new and creative variations, and these tacos with agave-lime chicken are the perfect way to break away from the norm.

Hero Ingredient: As Camille says, “Fresh mint literally makes these tacos, so do not skip it. Unless you hate mint—in which case, go for the cilantro.”

Tomato, Avocado, and Cucumber Salad

Why We Love It: Light and fresh with a bit of heat, this avocado and cucumber salad embodies the warmer months. If you’re a bit skeptical about tomatoes in your salad, Camille suggests picking a super-ripe fruit. It’s the key to optimal satisfaction.

Hero Ingredient: A little fresh mozzarella never hurt anyone.

Mango, Avocado, and Feta Salad

Why We Love It: This salad is perfect for when your body needs a total reset. With a crunchy addition of pistachios and ripe and juicy mangos, it’s the perfect blend of salty and sweet. Plus, the majority—if not all—of the salad toppings are most likely already in your fridge or pantry.

Hero Ingredient: A squeeze of lemon juice lends a little citrusy perfection.

Tuna Nicoise Toast

Why We Love It: This tuna nicoise toast puts your typical avocado toast to shame. Juicy oven-roasted tomatoes are caramelized to perfection and have a mouth-watering effect when paired with high-quality bread. Sourdough or ciabatta are my go-to picks.

Hero Ingredient: While not a must-have ingredient, kale pesto takes this toast to the next level.

Sunday Night Avocado Toast

Why We Love It: I love a quick and easy avocado toast recipe in a pinch, and this toast is just that. With a jammy egg (an ingredient that’s recently become my favorite addition to many dishes), a pinch of everything bagel seasoning, and of course, avocado, this toast is one you can enjoy every morning. Or any time of day. Who’s keeping track?

Hero Ingredient: A squeeze of lime juice. Don’t knock it till you try it!

Avocado Toast Bar

Why We Love It: For those looking to level up their avocado toast, check out this inspo for an avocado toast bar. If you have an upcoming brunch or maybe just love going all-out for Sunday morning breakfast, this is the best way to keep every guest happy.

Hero Ingredient: There are so many options to choose from, but crunchy cucumbers are my favorite.

Smashed Avocado Toast

Why We Love It: This avocado toast will make you feel as if you’re dining at a laid-back cafe enjoying brunch with your closest friends. Inspired by Two Hands NYC, this toast comes together with a drizzle of olive oil and a touch of red chili flakes that enhance the flavor of chunky and smooth mashed avocado.

Hero Ingredient: One of my life hacks for elevated avocado toast is simply adding a poached egg.

Corn and Avocado Salad

Why We Love It: Looking for a side dish to please your guests at every dinner party? There are very few ways to go wrong if you’re preparing this corn and avocado salad. With a crunchy red bell pepper, a bunch of dill, and several ears of fresh corn, you can throw together a delicious appetizer in no time.

Hero Ingredient: A touch of olive oil is key.

Roasted Beet Tostadas with Avocado Cream, Goat Cheese, and Pepitas

Why We Love It: When a flavor-forward recipe meets visual perfection, you know you have a winning dish. This is one of those quick and easy recipes I love to repeat with any leftovers. It features a to-die-for avocado crema, caramelized roasted beets, and my personal favorite, goat cheese.

Hero Ingredient: A light and fluffy flatbread is the ideal foundation for these stunning tostadas.

Roasted Beet, Avocado, and Pistachio Salad

Why We Love It: Last but certainly not least, this gorgeous, warm-weather-approved salad. Pro tip: roast extra beets for the tostadas above and make this salad the next day. It’s a great opportunity to give your leftovers new life. And maybe it’s an unpopular opinion, but you can never have too much of beets’ beautiful, earthy flavor.

Hero Ingredient: A little bit of citrus brightens up your taste buds.