Biotin

Biotin, also known as vitamin H or B7, is a water-soluble B-complex vitamin. Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. It plays a role in the citric acid cycle, which is the process by which biochemical energy is generated during aerobic respiration. Biotin not only assists in various metabolic reactions, but also helps to transfer carbon dioxide. Biotin is also helpful in maintaining a steady blood sugar level. Biotin is often recommended for strengthening hair and nails. Consequently, it is found in many cosmetics and health products for the hair and skin.

Biotin deficiency is extremely rare and mild, and can be addressed with supplementation. This is because daily biotin requirements are relatively small, biotin is found in many foods, and the body is able to recycle much of the biotin it has already used.

Biotin is widely distributed in a variety of foods although at low concentrations. The best natural sources of biotin in human nutrition are yeast, liver, legume, soybeans, tomatoes, carrots, almonds, eggs, onions, cabbage, cucumber, cauliflower, cow's milk, raspberries, strawberries, oats, and walnuts.