🔋 Energy From Food
Biotin is essential for enzymes that help break down:
Carbohydrates
Fats
Proteins
This process releases usable energy for your cells. Without enough biotin, your metabolism slows and fatigue can creep in.
💅 Hair, Skin & Nail Health
Biotin supports the production of keratin, a protein that forms the structure of hair, skin, and nails.
Adequate B7 helps:
Maintain strong nails
Support healthy hair growth
Keep skin functioning properly
This is why biotin supplements are popular in beauty products.
🧠 Nervous System Support
Biotin also contributes to:
Normal nerve function
Brain health
Cellular communication
It helps your nervous system run smoothly behind the scenes.
⚠️ What Happens If You’re Low?
Biotin deficiency is rare but can cause:
Hair thinning or hair loss
Skin rashes (especially around the face)
Brittle nails
Fatigue
Mood changes
Certain conditions, long-term antibiotic use, or eating large amounts of raw egg whites (which contain avidin that blocks biotin absorption) can increase risk.
🥚🥜 Where Do You Get Vitamin B7?
Good sources of biotin include:
Eggs (cooked) 🥚
Nuts and seeds
Whole grains
Legumes
Fish
Bananas
Your gut bacteria can also produce small amounts of biotin.
⚠️ Supplements: Use Wisely
Most people get enough biotin from food. Extremely high supplement doses can interfere with lab test results, including thyroid and heart tests.
Always inform healthcare providers if you take biotin supplements.