Biotin: The Vitamin for Energy Metabolism, Healthy Skin, and Strong Hair

Biotin is a B-complex vitamin that plays a crucial role in the body's energy metabolism and the health of skin, hair, and nails. It is also known as vitamin H or vitamin B7. Biotin is essential for the growth and maintenance of cells, tissues, and organs, and it is involved in many bodily functions, such as:

1. Energy production: Biotin helps to convert carbohydrates, fats, and proteins into energy that the body can use.
2. Nervous system function: Biotin is important for the health of the nervous system, including the brain, nerves, and spinal cord.
3. Skin, hair, and nail health: Biotin is essential for the growth and maintenance of skin, hair, and nails. It helps to strengthen hair and nails, and it can improve skin conditions such as acne and eczema.
4. Blood sugar control: Biotin helps to regulate blood sugar levels and prevent hypoglycemia (low blood sugar).
5. Heart health: Biotin may help to lower cholesterol levels and reduce the risk of heart disease.
6. Immune system function: Biotin is important for the proper functioning of the immune system, including the production of antibodies and white blood cells.
7. Eye health: Biotin may help to prevent age-related macular degeneration (AMD), a condition that can cause blindness in older adults.

Biotin is found in many foods, including eggs, nuts, seeds, whole grains, and leafy green vegetables. It is also available as a dietary supplement. The recommended daily intake of biotin varies by age and sex, but generally ranges from 30 to 100 micrograms (mcg) per day.