Biotin
Biotin (vitamin B7) plays a key role in converting food into energy and supporting the growth of strong, healthy tissues.
Biotin, also known as vitamin B7, is a water-soluble B-complex vitamin that helps the body convert carbohydrates, fats, and proteins into usable energy. It also plays a role in gene regulation and is important for maintaining healthy hair, skin, and nails.
While biotin deficiencies are uncommon, symptoms can include thinning hair, scaly rashes around the face, and brittle nails. People who consume large amounts of raw egg whites or who have certain genetic or digestive conditions may be at higher risk.
Good dietary sources include cooked eggs, salmon, nuts, seeds, and beef liver. Biotin is also produced by bacteria in the gut, and daily needs are relatively low — making deficiency unlikely in people eating a varied diet.
Recommended Daily Intake
- Women: 30 micrograms*
- Men: 30 micrograms*
- Upper Limit: Not known
Deficiency Symptoms
- Thinning hair
- Scaly skin rashes around eyes, nose, mouth
- Brittle nails
Common Food Sources
- Beef liver
- Eggs (cooked)
- Salmon
- Avocados
- Pork
- Sweet potato
- Nuts , seeds