Biotin, also known as vitamin B7, is a water-soluble vitamin that is essential for the body's metabolism and energy production. It is involved in the metabolism of carbohydrates, fats and proteins, helping to convert food into energy.

Effects of biotin on hair

Biotin is important for maintaining healthy hair, skin, and nails. A lack of biotin may cause hair to become thinner and lose its luster. Many people take biotin supplements to promote hair growth and improve hair quality. Although scientific evidence is still accumulating, many people report that increasing their biotin intake helps improve the health and appearance of their hair.

Biotin’s health effects

Recent research shows that biotin may also be helpful in controlling blood sugar levels, especially in people with type 2 diabetes. Studies indicate that biotin can enhance the function of the liver and pancreas, thereby improving the body's response to insulin and helping to lower blood sugar.

Daily intake of biotin

It is important for all people to maintain adequate biotin intake. Normally, daily biotin needs can be met through a balanced diet. Rich sources of biotin include whole grains, nuts, seeds, egg yolks, and certain vegetables. Although biotin deficiency is rare, getting enough of it can help maintain overall health.


Biotin supplements are generally considered safe, but excessive intake may cause side effects such as skin rashes or digestive problems . Before increasing your biotin intake, it’s best to talk to your doctor, especially if you have certain health conditions or are taking other medications​.


Biotin isn't just good for hair health, it may also help with blood sugar management and overall metabolic health. Taking biotin through a balanced diet and seeking professional advice when needed can ensure you get the maximum benefit from this important nutrient.