Biotin is a B vitamin found in food. It helps the body convert food into energy and plays many other important roles in health.

What is biotin?

- Biotin is one of eight B vitamins. It is also known as vitamin B-7 or vitamin H, in which case the H stands for “Haar und Haut,” the German word for “hair and skin.”

- Biotin is water-soluble. The body does not store water-soluble vitamins, so people need to absorb them from their diets.

- The Office of Dietary Supplements Trusted Source recommends the following biotin intake per day:

30 micrograms (mcg) for adults, including during pregnancy

35 mcg when lactating

Benefits and function

Biotin plays several important roles in the body, including:

1. Breaking down macronutrients

2. Supporting nail health

3. Boosting hair health

4. Supporting pregnancy and breastfeeding

5. Reducing blood sugar in people with diabetes

6. Boosting skin health

7. Supporting MS(Multiple sclerosis) treatment

Sources

Foods that are particularly high in biotin include organ meats, such as liver and kidney, yeast, egg yolks, cheese, legumes, such as soybeans and peanuts, leafy greens, cauliflower, mushrooms, nuts, and nut butter. In addition, gut bacteria produce some biotin.

Now many people take supplements that contain biotin on their own or combine with vitamins.