Biotin, or vitamin B7 is a water-soluble vitamin that’s naturally present in some foods and available in supplements. The B vitamin is important for metabolizing food and many other bodily functions.
It’s a very popular dietary supplement, often promoted for healthier skin, hair, and nails. But do you really need to pop a biotin pill or gummy to get the recommended amount or the benefits?
You may be getting more biotin than you realize from breakfast, lunch and dinner. Maintaining a healthy, balanced diet and adding more biotin-rich foods can provide the body with the biotin and other nutrients it needs.
We spoke to experts about biotin benefits, supplements and which foods to eat to get more biotin from your diet.
Biotin benefits
Biotin is an important cofactor for enzymes that helps metabolize fatty acids, glucose and carbohydrates, according to the National Institute of Health’s Office of Dietary Supplements. In other words, biotin helps the body convert food into the energy it needs.
“It’s an essential nutrient and we need it in our body, particularly for the skin and its appendages like hair (and nails),” Dr. Kathleen Suozzi, associate professor in the Department of Dermatology at Yale University, tells TODAY.com.
Biotin is a water-soluble vitamin, which means the body does not store it and any excess will get passed through the urine.
How much biotin do you need?
Adults need 30 micrograms of biotin daily. “If you are pregnant you also need 30 mcg, and if you’re breastfeeding you’ll need 35 mcg,” Frances Largeman-Roth, a registered dietitian nutritionist, tells TODAY.com.
Most people can get enough biotin from a balanced diet, the experts note, or if they take a multivitamin or prenatal vitamins (for pregnant or breastfeeding women). Always talk to your doctor if you have questions.
Biotin deficiency
Biotin deficiencies are rare. However, certain groups are more likely to have trouble getting enough biotin or develop a deficiency, says Suozzi. These…
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