Biotin, also known as vitamin B7, is an essential nutrient that supports the body’s ability to convert food into energy. It plays a key role in metabolizing fats, carbohydrates, and proteins, while also promoting healthy skin, hair, and nails. Although biotin deficiency is uncommon, supplements are frequently used to improve hair and nail strength.
Foods high in biotin include egg yolks, nuts and seeds such as almonds, sunflower seeds, and peanuts, as well as liver and other organ meats. Whole grains and cereals, avocados, cauliflower, mushrooms, dairy products like milk and cheese, and salmon and other fatty fish are also good sources of biotin. These foods can help maintain adequate biotin levels in the body.
Biotin supplements can help improve hair health, strengthen nails, and enhance skin quality, especially in those with biotin deficiency. They also aid in metabolism, support nervous system function, and are important during pregnancy and breastfeeding. Additionally, biotin might help regulate blood sugar levels, which is beneficial for individuals with diabetes.