✅ What Is Biotin?

Biotin is a water-soluble B-vitamin (formerly known as vitamin H) that acts as a coenzyme in several important metabolic processes—especially those involving:

• Carbohydrates

• Fats

• Proteins

Your body needs biotin to convert these macronutrients into usable cellular energy.

💡 What Does B7 Do in the Body?

🔧 1. Supports Metabolism

• Essential for breaking down glucose, fatty acids, and amino acids

• Helps maintain steady energy levels

💇 2. Maintains Healthy Hair, Skin, and Nails

• Encourages keratin production (a key structural protein)

• May reduce brittle nails and support hair strength and shine

• Often included in cosmetic supplements

⚠️ Evidence on biotin’s effectiveness for hair/nails is mixed unless you’re deficient.

🧬 3. Cell Growth and Gene Regulation

• Helps regulate DNA replication and gene expression

• Important during pregnancy for embryonic development

⚠️ Signs of Biotin Deficiency (Rare but Real)

Deficiency is uncommon because your gut bacteria make biotin, and it's present in many foods. However, it can occur in:

• People with malabsorption issues (e.g., Crohn’s)

• Pregnant women (mild deficiency is not unusual)

• Long-term antibiotic or anti-seizure medication use

• Excessive raw egg white consumption (contains avidin, which blocks biotin absorption)

Symptoms may include:

• Hair thinning or hair loss

• Brittle nails

• Red, scaly rash (especially around mouth, eyes, nose)

• Fatigue

• Depression or irritability

• Tingling in hands and feet

🥚 Where to Get Vitamin B7

✅ Top Food Sources:

Food Notes

Eggs (especially yolks) Rich source—cooked eggs are best (cooking deactivates avidin)

Liver Extremely high in biotin

Salmon Great for hair, brain, and biotin

Pork Excellent source

Seeds and nuts Sunflower seeds, almonds, walnuts

Sweet potatoes Good plant-based source

Avocados Contain small but supportive amounts

Legumes Especially lentils and soybeans

Whole grains Biotin is in the bran layer

💊 Supplements:

• Available in B-complex, multivitamins, or high-dose beauty-focused supplements

• Doses range from 30 mcg/day (RDA) to 5,000–10,000 mcg/day in hair/nail formulas

⚠️ High doses are usually unnecessary unless recommended, and they may interfere with lab tests (especially thyroid and cardiac tests).

🛑 Can You Get Too Much?

Biotin is considered safe, with no established upper limit, because excess is excreted in urine.

However:

• Extremely high doses may interfere with hormone or heart lab tests—always let your doctor know if you’re taking it

• More isn't always better, especially if you’re not deficient

🧠 Final Thoughts

Vitamin B7 is like your beauty and energy technician—powering your cells while supporting strong hair, skin, and nails.

To support your levels:

• Eat a diverse, whole-food diet

• Avoid excessive raw egg whites

• Use supplements cautiously and only when necessary