What Is Vitamin H (Biotin) and Why Is It Important?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin with essential functions in the body. Often referred to as the “beauty vitamin,” it is especially known for its positive effects on hair, skin, and nails. Biotin is synthesized by gut bacteria and is also found in many foods.

Biotin supports the cardiovascular, digestive, metabolic, and nervous systems. It aids in converting proteins, fats, and carbohydrates into energy and helps maintain healthy skin, hair, and nails.

Benefits of Biotin (Vitamin H):

• Promotes healthy hair – Strengthens hair follicles, helps prevent hair loss, and supports growth

• Improves skin appearance – Hydrates skin, reduces dryness, and helps with acne and inflammation

• Strengthens nails – Prevents breakage and promotes nail growth

• Supports metabolism – Aids in the breakdown of carbs, fats, and proteins into usable energy

• Supports the nervous system – Enhances brain function, memory, and may help reduce mild depression

• Helps regulate blood sugar – May aid in stabilizing blood sugar levels, especially in people at risk for diabetes
   

  Symptoms of Biotin Deficiency:

• Dry, flaky skin

• Pale complexion

• Though rare, deficiency is more common in people with poor diets, certain medical conditions, or those on long-term antibiotics.
   

  Food Sources Rich in Biotin:

  ✔ Egg yolk
  ✔ Nuts and seeds – Almonds, peanuts, walnuts, sunflower seeds
  ✔ Dairy – Milk, cheese, yogurt
  ✔ Fish and meat – Salmon, tuna, liver
  ✔ Vegetables – Sweet potatoes, spinach, broccoli
   

  Daily Recommended Biotin Intake:

• Infants (0–6 months): 5 mcg

• 7–12 months: 6 mcg

• Children (1–3 years): 8 mcg

• 4–8 years: 12 mcg

• 9–13 years: 20 mcg

• Teens (14–18 years): 25 mcg

• Adults (19+): 30 mcg

• Pregnant women: 30 mcg

• Breastfeeding women: 35 mcg
   

  Biotin Supplements and Pricing

  Biotin supplements come in tablets, capsules, liquids, and gummies, and prices vary by brand, dosage, and origin.
  Tips for choosing supplements:

• Opt for trusted, certified brands

• Avoid unnecessary chemical additives

• Always consult a doctor for proper dosage

• For strong, healthy hair:

  ✔ Eat a balanced, vitamin-rich diet
  ✔ Reduce stress levels
  ✔ Take supplements as prescribed by a healthcare provider

  Biotin and Hair Health

  While biotin is important, other nutrients also support hair health:

  ✔ Vitamin A – Hydrates the scalp and supports hair growth
  ✔ Vitamin C – Boosts collagen production
  ✔ Vitamin D – Stimulates hair follicles
  ✔ Vitamin E – Protects and nourishes the scalp
  ✔ Iron – Prevents hair thinning
  ✔ Zinc – Encourages hair growth and repair
  ✔ Omega-3 fatty acids – Keep hair shiny and strong

•  

• Loss of appetite

• Muscle pain

• Brittle or slow-growing nails

• Hair loss or alopecia

• Anemia

• Neurological symptoms like numbness in hands and feet

• Mood changes or mild depression