Wellness & Health
Vitamin B7
Vitamin B7, more commonly known as biotin, is a water-soluble B vitamin that plays a key role in your body’s metabolism and cellular health. It's often called the “beauty vitamin” because of its famous connection to healthy hair, skin, and nails — but it also supports energy production, brain function, and blood sugar balance.
The Benefits
Supports Hair, Skin, and Nail Health
Biotin is essential for the production of keratin, the structural protein that makes up your hair, skin, and nails. • Helps reduce brittle nails • Promotes thicker, healthier hair • May reduce dry skin or rashes (especially in people with a deficiency)
Boosts Energy and Metabolism
Biotin helps convert carbs, fats, and proteins into usable energy by acting as a coenzyme in important metabolic pathways. • Supports fat metabolism • Aids in blood sugar regulation • May help with mental and physical energy People low in biotin often feel tired, foggy, or sluggish.
Supports Brain and Nervous System Health
Biotin is involved in neurotransmitter activity and helps maintain healthy nerve signals. • May support mood balance • Helps prevent neurological symptoms like tingling or numbness in deficiency cases • Important for fetal brain development during pregnancy
How to incorporate Vitamin B7 in Your Daily Routine
Foods Rich in Biotin:
Eggs (especially the yolk )
Almonds and walnuts
Avocados
Sweet potatoes
Salmon
Seeds (sunflower, chia)
Organ meats (like liver)
Also found in plant-based foods, so vegans can still get enough from a varied diet or supplement if needed.
Recommended Dosage:
Adults: ~30 mcg/day (but most supplements offer 5,000–10,000 mcg for hair/nail support — this is safe for most people)
Pregnant/Breastfeeding: Slightly higher needs — always consult your doc