Vitamin B7, also known as biotin, is a water-soluble vitamin that the body needs for various essential functions. It is part of the B-vitamin complex and acts as a cofactor for enzymes involved in numerous metabolic reactions.

Biotin plays a crucial role in the metabolism of carbohydrates, proteins, and fats. It helps convert these macronutrients into energy that the body can use for various physiological processes. Biotin-dependent enzymes are involved in reactions such as the breakdown of glucose, fatty acid synthesis, and amino acid metabolism.

In addition to its role in energy metabolism, biotin is essential for proper growth and maintenance of healthy hair, skin, and nails. It helps in the synthesis of keratin, a protein that makes up these structures. Biotin is also involved in the production of certain molecules like DNA, which is critical for cell growth and division.

Since the body cannot produce biotin, it must be obtained from dietary sources or through supplementation. Good food sources of biotin include organ meats (liver and kidney), eggs, nuts (especially almonds and peanuts), seeds (such as sunflower seeds), fish (such as salmon and sardines), meat (like beef and pork), dairy products, fruits (such as avocados and bananas), and vegetables (including sweet potatoes and spinach).

Severe biotin deficiency is rare, as it is found in many common foods. However, certain conditions like prolonged antibiotic use, intestinal disorders, and malnutrition can lead to low biotin levels. In such cases, biotin supplementation may be necessary under medical supervision.

It’s important to note that while biotin supplements are often marketed for improving the health of hair, skin, and nails, the scientific evidence supporting these claims is limited. As with any dietary supplement, it’s advisable to consult with a healthcare professional before starting biotin supplementation.