Biotin (vitamin B7) is a water-soluble B vitamin that plays a key role in energy metabolism and the health of hair, skin, and nails.
Why Biotin Matters for Your Body
– Strengthens Hair: Supports keratin infrastructure, reducing thinning and breakage.
– Improves Skin Health: Helps maintain skin integrity and may relieve dryness.
– Reinforces Nails: Increases thickness and hardness, reducing splitting.
– Boosts Metabolism: Assists in converting food into usable energy.
– Stabilizes Blood Sugar: Plays a role in insulin production and glucose metabolism.
– Supports Pregnancy: Essential for fetal development and preventing birth defects.
Top Food Sources of Biotin
– Egg yolks
– Nuts and seeds (almonds, walnuts, sunflower seeds)
– Liver, pork, salmon, sardines
– Whole grains (oats, wheat germ, barley)
– Sweet potatoes, spinach, broccoli
– Avocados, bananas, raspberries
– Cheese and milk
Supplement Guidance
Typical adult dosage ranges from 30–100 mcg per day. Higher doses may be used for brittle nails or hair loss, but always consult a healthcare provider before starting.
Author: SWAPNIL SHANKAR KADAM
