### What is Biotin? Biotin, also known as vitamin B7, is a B-complex vitamin that helps your body convert food into energy. It is found in foods like meats, eggs, fish, nuts, and some vegetables, or can be taken as a supplement. ### Benefits of Biotin #### Skin Health Biotin is essential for maintaining healthy skin. A deficiency in biotin can lead to skin problems such as dermatitis and acne. While more research is needed, biotin supplements may help improve skin conditions. #### Hair Health Biotin is often used to promote healthier, longer hair. It may benefit those with biotin deficiency or medical conditions affecting hair growth, such as alopecia. However, evidence is limited for its effectiveness in people without these conditions. #### Nail Health Similar to hair, biotin may help improve nail strength and growth, particularly in individuals with health conditions affecting their nails. #### Diabetes Management Biotin may help manage diabetes symptoms by reducing blood sugar levels, total cholesterol, and blood fats. It also supports the nervous system, which could help with diabetic neuropathy. #### Prenatal Care Biotin is important for a healthy pregnancy. Many pregnant women have mild biotin deficiencies, so it's crucial to consume biotin-rich foods or consider supplements. #### Nerve Health Biotin may aid in nerve recovery, especially in progressive diseases like multiple sclerosis. However, recent studies show no long-term benefits from high doses. ### Sources of Biotin Foods high in biotin include beef liver, eggs, milk, bananas, nuts, seeds, pork chops, salmon, sweet potatoes, and mushrooms. ### Biotin Dosage The FDA recommends 30 micrograms of biotin daily for adults, and 35 micrograms for nursing women. Biotin is water-soluble, so your body flushes out any excess. ### Conclusion Biotin is a vital nutrient for converting food into energy and supporting various bodily functions. While it may help with skin, hair, and nail health, its benefits are more pronounced in individuals with deficiencies or specific medical conditions.