Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein. It also helps maintain a healthy nervous system, nails, hair, and skin, among other functions. Although there is no evidence that most people need to take biotin supplements, it is present in numerous foods. Here are some of the foods that are rich in biotin:
- Organ meats (e.g. liver)
- Eggs (cooked)
- Fish (e.g. salmon)
- Meat (e.g. pork)
- Seeds (e.g. sunflower seeds)
- Nuts (e.g. almonds, peanuts)
- Vegetables (e.g. sweet potatoes, broccoli)
While biotin supplements are unlikely to cause harm, they are not proven to help with hair, skin, and nail health. Although a deficiency of biotin can lead to hair loss and skin or nail problems, evidence showing a benefit of supplementation is inconclusive. Some studies have shown a benefit, but the study designs had weaknesses. If you are considering taking additional biotin, it is recommended that you inform your doctor at each visit of all supplements and doses you are taking.
