What Is Biotin?

Biotin, also known as vitamin B7, is a B-complex vitamin that plays an important role in various body functions, including energy production and DNA replication. It is essential for the human body to produce energy from carbohydrates, fatty acids, and proteins. Biotin can be found in many different foods, including eggs, nuts, legumes, leafy greens, and whole grains. Biotin is also available in supplement form.

What Does Biotin Do?

Biotin is responsible for a variety of metabolic functions. It helps convert carbohydrates, fats, and proteins into energy, which is then used to maintain healthy cell function. Biotin is also important for healthy skin and nails, and it has been used to treat hair loss, brittle nails, and excessive sweating. Biotin also supports a healthy immune system and is important for normal nerve system development.

How Much Biotin Do You Need?

The recommended daily intake of biotin varies based on age and gender. For adults, the daily recommended intake is 30 μg, while pregnant and breastfeeding women should aim to get closer to 35 μg. Low levels of biotin can lead to poor infection resistance and fatigue, as well as skin and hair problems like dermatitis and hair loss.

Foods high in biotin include eggs, walnuts, almonds, and dairy products. Biotin is also available in supplement form, often in combination with other B vitamins. To get the most out of taking biotin, it is important to take it as part of a balanced diet that contains an adequate amount of carbohydrates, fats, and proteins. Taking a supplement can be beneficial for those with a dietary deficiency or for those whose dietary intake does not meet the recommended daily allowance.