Vitamin B7 (Biotin): Energy, Hair, Skin, and Nails.

What Is Vitamin B7?

Imagine a tiny, hardworking helper inside your body that's essential for turning the food you eat into the energy you need, all while keeping your hair, skin, and nails looking their best. That's Vitamin B7, also known as biotin!

This water-soluble vitamin is a key member of the B-vitamin family. It plays a crucial role in your body's metabolism, acting like a tiny spark plug that helps break down carbohydrates, fats, and proteins from your meals into usable energy. Beyond that, biotin is a superstar for your appearance, supporting the health and strength of your hair, skin, and nails. It's truly a vital nutrient that keeps many of your body's systems running smoothly and looking great!

What Does Vitamin B7 Do for Your Body?

• Energy Production: Helps break down carbohydrates, fats, and proteins into energy by producing essential coenzymes.

• Hair, Skin, and Nails: Supports keratin production, which strengthens hair, skin, and nails.

• Immune Support: Aids immune function and wound healing.

• Blood Sugar Regulation: Plays a role in glucose metabolism and insulin sensitivity.

How Vitamin B7 Is Absorbed

Biotin is absorbed in the small intestine. Excess is excreted in urine, so regular intake is needed. Alcohol, some medications, and poor gut health can reduce absorption.

Top Food Sources of Vitamin B7 (per 100g)

• Liver: 30–50 mcg

• Sunflower Seeds: 15–25 mcg

• Almonds: 10–20 mcg

• Whole Eggs: 10–25 mcg

• Salmon: 5–10 mcg

• Cheese: 2–5 mcg

• Sweet Potatoes & Avocado: 2–3 mcg

• Spinach & Broccoli: 1–2 mcg

Daily Vitamin B7 Requirements

• Infants (0–6 months): 5 mcg

• Children (1–3 years): 8 mcg

• Adults: 30 mcg

• Pregnant Women: 30 mcg

• Breastfeeding Women: 35 mcg

Signs You’re Getting Enough

• Good energy levels

• Healthy hair, skin, and nails

• Strong immune system

Signs of Deficiency

• Fatigue

• Brittle nails, thinning hair

• Dry skin

• Neurological symptoms like numbness or depression

Supplements

Available as capsules, tablets, liquid drops, or in multivitamins. Best taken with meals, morning or evening. High doses are usually safe but may cause mild digestive discomfort or affect lab tests.

Who May Need Supplements?

• Chronic alcoholics

• Older adults

• Pregnant women

• People with malabsorption disorders

Medication Interactions

• Antibiotics, anticonvulsants, and some diabetes medications may affect biotin levels.

Lifestyle Factors Affecting Absorption

• Smoking and poor gut health can reduce biotin levels.

• Biotin is water-soluble, so fat intake has less effect on absorption.

Cooking and Storage

• Biotin is fairly stable to heat and light.

• Proper storage helps preserve vitamin content.

Myths

• Biotin is only for hair and nails (it also supports energy and immunity).

• Supplements are always better than food (a balanced diet usually provides enough).

Fun Facts

• Discovered in 1927 during yeast studies.

• Also called “vitamin H” from the German word for hair.

Environmental Considerations

• Vegan sources include fortified cereals and nutritional yeast.

• Choosing local produce reduces environmental impact.

Special Populations

• Athletes may need more for energy.

• Children need biotin for growth and brain development.

• Elderly may benefit from supplements due to absorption issues.

Tracking Intake

• Use nutrition apps or food diaries.

• Blood tests can check levels if deficiency is suspected.

Recent Research (2025)

• New supplement forms with better absorption.

• Possible protective effects on neurological health and skin.

• Eco-friendly production methods emerging.