Does it work? Do I really need biotin for my menopausal hair?
Thin, brittle, patchy, finer than it used to be, shedding like mad, plug always full, more forehead showing, scalp peeking through, feeling the affect of peri-menopause?
Sound familiar?
If you’re nodding (and maybe holding back a tear), I’m going to gently ask you a few things: Are you going through menopause or perimenopause? Have your hormones recently changed? Are you feeling more stressed than usual? Is your hair just not what it used to be?
If you're shouting “yes!” to any of those, you’re not alone. I’ve been there, my clients have been there, and we’ve cried, we’ve vented, and we’ve stood under bright lights in changing rooms wondering, “Is that… more scalp?” But fear not, my lovely, there is hope, and today I want to chat to you about a little hero called Biotin.
What Is Biotin?
Biotin (also known as Vitamin B7) is part of the lovely B vitamin family. It plays a key role in helping our bodies turn the food we eat into energy and that energy helps keep our hair, skin, and nails looking and feeling their best.
Hair and skin cells regenerate quickly, which means they need a good supply of nutrients to keep up. During menopause, those nutrient levels can shift due to changing hormone levels, so Biotin becomes even more important.
What Happens to Hair, Skin & Nails During Menopause?
During menopause, falling oestrogen levels can cause all sorts of sneaky little changes. You might start to notice:
Hair thinning or shedding
Dry or itchy skin
Nails that break, split, or peel more easily
Sound familiar? Most menopausal or perimenopausal women will experience this at some point. As our hormone levels change, our bodies may struggle to absorb and use nutrients the way they used to. And guess where those changes like to show up first? Yep — hair, skin, and nails. (Because of course they do!)
Why Biotin Might Help your menopausal hair.
Biotin isn’t a miracle cure; let’s be honest about that. But it can be a really helpful piece of the puzzle when it comes to supporting menopausal hair health.
It helps strengthen the hair shaft and supports regrowth. It can encourage thicker, shinier, healthier-looking hair, supports stronger nails and more resilient skin. It’s often included in menopause-specific supplements for a reason!
Basically, think of it as a little internal beauty booster.
How to Get More Biotin (Without Losing Your Mind)
If you’re like me, busy, forgetful, and prone to living off toast and snacks. Supplements can be a great option. Many menopause supplements already include Biotin, or you can take it on its own.
But if you’re a nutritional goddess (or trying to be!), Biotin is also found in food sources like:
Cooked eggs
Nuts and seeds
Salmon
Avocados
Sweet potatoes
Beef liver
Pork chops
Spinach
Legumes
Mushrooms
Does It Matter Which Biotin Supplement I Buy?
Yes and no. There’s no “perfect” supplement, but there are a few things to watch out for when choosing one:
Check the dosage – Most benefits for hair and nails come from around 2,500–5,000 mcg per day. More doesn’t always mean better. (your body will just pass what it doesn’t need.)
Go for trusted brands – Look for ones that are third-party tested or recommended by health pros.
Avoid fillers – Choose supplements with clean ingredients, no added sugars or artificial bits.
Look for blends – Biotin works even better when paired with other goodies like zinc, collagen, or vitamin D.
Nutrition geeks Biotin
A Few Important Notes
• Biotin isn’t a miracle cure but can support overall hair and skin health.
• Best results come when used consistently and alongside other healthy habits.
• Always worth checking with your GP or menopause specialist first. It can be advised to stop taking B vitamins before blood tests as-well so please check with your GP.
Top tip from me to you: Stick with it! I always tell my clients to give it at least 3 months of consistent use before expecting magic. Hair growth takes time, especially during menopause.
My Thoughts as a Menopause Hair Specialist
I’ve been on Biotin solidly for three months now (and on and off for years before that). Since my hysterectomy, I’ve taken it religiously and honestly? It’s a game changer. I’m finally seeing new baby hairs coming through. Yes, they’re finer than before, but they’re there and that’s what I needed.
As a hairdresser, losing your own hair is a special kind of heartbreak. I was under 40 when it started, and it absolutely floored me. But Biotin has helped, and not just for me.
Many of my clients in peri- or post-menopause have also seen real improvements — less shedding, new growth, stronger nails. We’ve tried a few different brands together and the favourites have been:
Holland & Barrett Biotin
Nutrition Geeks Biotin
Glowwa Beauty Biotin
Every one of them noticed a difference, and most continued taking them beyond the three-month mark.
Final Thoughts
Menopause is already tough, hot flushes, mood swings, brain fog. We don’t need our hair falling out and our nails snapping too, thanks very much.
Biotin might not be the miracle answer for everyone, but it’s a gentle, supportive step in the right direction. And when it comes to menopausal hair, sometimes those small steps are exactly what we need.
You’re not alone in this. I see you, I’ve felt it too, and I’m cheering you on every step of the way.
(I am not a medical professional, so cannot tell you to take supplements. I can only make suggestions, I always hope that you will follow up with a professional.)
