What is Biotin (Vitamin B7) and Why Do You Need It?

Biotin is a water-soluble, beauty-boosting vitamin that belongs to the B-vitamin family. It's the ultimate support in keeping our hair, skin, and nails in tip-top shape. We'll explore everything from its amazing benefits to daily intake, supplements, and how it fits in with the rest of the B-vitamin squad.

What is biotin (vitamin B7)?

Biotin, or Vitamin B7, is a water-soluble vitamin that's an essential part of the B-vitamin family. It plays a crucial role in helping your body convert food into energy.

In fact, research shows that biotin deficiency may lead to hair loss, brittle nails, and even skin rashes. A study published in the Journal of Cosmetic Dermatology found that women who took a biotin supplement experienced significant hair growth, especially those who had experienced hair loss.

Why is biotin a must-have for your hair, skin, and nails?

Biotin is important in the production of keratin, a protein that's essential for healthy hair, skin, and nails. So, by supporting keratin production, biotin works its magic to keep us looking and feeling fabulous!

A study found that participants who took biotin supplements experienced support in hair growth and hair shedding. Plus, other research suggests that biotin may support brittle nails and their appearance. As for skin health, biotin plays a role in maintaining the skin's moisture barrier, which helps to keep our complexion looking fresh and youthful.

Benefits of biotin

Let's now take a closer look at the pros of biotin so that you can make informed decisions about incorporating this nutrient into your life:

• Supports hair growth and hair shedding
• Supports brittle nails and their appearance
• Maintains skin's moisture barrier for a youthful complexion
• Essential for metabolic processes and energy production

How does biotin actually work in your body?

Biotin is essential for several metabolic processes, including the breakdown of carbohydrates, fats, and proteins. This means that biotin helps your body convert the food you eat into energy, which is super important for maintaining our overall health.

One of the key ways biotin works is by acting as a coenzyme for carboxylases, which are enzymes responsible for crucial metabolic reactions. These reactions are necessary for the production of fatty acids, amino acids, and glucose, which are all building blocks for healthy hair, skin, and nails.

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How can you get your daily dose of biotin?

Now that we've uncovered the beauty secrets of biotin, you're probably wondering how to ensure you're getting enough of it. First off, let's talk about food sources. Biotin is naturally present in a variety of foods, such as:

• Egg yolks
• Nuts and seeds (almonds, peanuts, sunflower seeds)
• Whole grains
• Dairy products (milk, cheese, yogurt)
• Meats (liver, pork, salmon)

Supplements can also help you meet your biotin needs. The recommended daily biotin intake varies depending on factors like age and gender, but for adults, it's generally around 30 micrograms. Before you take your first dose, though, it's always best to consult with a healthcare professional to ensure you're taking the right dosage for your needs.

Here's a table with some of the top biotin-rich foods, along with their respective biotin content. This table will help you visualize the biotin amounts in many different foods, making it easier for you to add them to your diet and get your daily dose of this beauty-boosting vitamin.

*DV stands for Daily Value, which is a guide to the nutrients in one serving of food.

Caption: Biotin content in various food items (mcg/100g)

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about biotin (vitamin B7).

Final thoughts

Well, there you have it, the hairy details about biotin, aka Vitamin B7! From boosting your hair, skin, and nails to supporting your metabolism, biotin plays a vital role in maintaining your health and beauty.

Source

• Growing evidence of the beneficial effects of a marine protein‐based dietary supplement for treating hair loss
• Biotin - StatPearls - NCBI Bookshelf
• Biotin - Health Professional Fact Sheet