Biotin (Vitamin B7)
Water-Soluble
Helps metabolize fats, carbs, and proteins; supports hair and skin.
Key Benefits
- Hair & Skin Health
- Nail Strength
- Energy Metabolism
- Gene Regulation
- Pregnancy Health
Food Sources
Eggs
Salmon
Pork
Sweet Potatoes
Almonds
Spinach
Recommended Daily Intake (RDA)
30 mcg/day (adults, AI)
Adult guideline — your needs may differ. Ask a clinician for personal advice.
Deficiency Symptoms
Hair thinning, skin rash, brittle nails (uncommon)
See a healthcare professional if you have concerns.
Toxicity & Safety
No established harm from food; supplement safety less clear at very high doses
Follow label directions; avoid high-dose supplements without medical advice.