Last update: August 18, 2024
4 minute read
What is Biotin (Vitamin B7) and Why Do You Need It?
Discover the benefits of biotin (Vitamin B7) for your hair, skin, and nails, along with the best food sources and recommended daily intake in our comprehensive guide.
By Derick Rodriguez, Associate Editor
Edited by Dr. Dimitar Marinov, MD, MBA, PhD
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.
Key takeaways
- Biotin is a crucial B-vitamin that supports hair, skin, and nail health and energy metabolism
- Food sources rich in biotin include eggs, nuts, seeds, legumes, whole grains, salmon, dairy products, and avocados
- The recommended daily intake of biotin is 30 micrograms for adults
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.
VitaRx Tip
Biotin supplementation may take time to show noticeable effects on hair, skin, and nails, so be patient and consistent with your intake.
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.
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.
VitaRx Tip
If you're concerned about not getting enough biotin through your diet, consider taking a supplement.
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.
Food | Micrograms (mcg) per serving | Percent DV* |
|---|---|---|
Beef liver, cooked, 3 ounces | 30.8 | 103 |
Egg, whole, cooked | 10.0 | 33 |
Salmon, pink, canned in water, 3 ounces | 5.0 | 17 |
Pork chop, cooked, 3 ounces | 3.8 | 13 |
Hamburger patty, cooked, 3 ounces | 3.8 | 13 |
Sunflower seeds, roasted, ¼ cup | 2.6 | 9 |
Sweet potato, cooked, ½ cup | 2.4 | 8 |
Almonds, roasted, ¼ cup | 1.5 | 5 |
Tuna, canned in water, 3 ounces | 0.6 | 2 |
Spinach, boiled, ½ cup | 0.5 | 2 |
*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
Editor
Derick Rodriguez
Derick Rodriguez focuses on editing health and wellness-related content. With over half a decade of experience in the digital realm, Derick has developed a unique skill set that bridges the gap between complex health concepts and accessible, user-friendly communication. His approach is deeply rooted in leveraging personal experiences and insights to illuminate the nuances of health and wellness topics, making them more approachable and empowering readers with knowledge and confidence.
Fact checker
Dr. Dimitar Marinov
Dr. Marinov has years of experience in scientific research and preventive and clinical medicine. His publications in peer-reviewed journals are on nutritional status, physical activity, and musculoskeletal disorders among adolescents.
At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.
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