Vitamins, Naturally: All About That Biotin (Vitamin B7)Updated 2 minutes ago

Vitamins, Naturally: All About Biotin (Vitamin B7)

When most people hear the term biotin, they usually think healthy hair, skin, and nails—and they’re not wrong. However, Vitamin B7, also known as biotin, does far more than support your outer glow and health. This essential B-complex vitamin is a quiet contributor to your metabolic health, energy production, and even blood sugar balance.

Like all water-soluble B vitamins, your body can’t store much biotin, which makes regular intake from natural, whole food sources a must. Let’s explore why biotin matters and how to ensure you get enough… naturally. 

What Does Vitamin B7 Do, Really?

Biotin acts as a coenzyme in key metabolic processes, particularly those related to the breakdown of carbohydrates, fats, and proteins (see: food). This makes it essential to turn food into usable energy. Beyond keeping your metabolism functioning at its best, biotin supports:

• Healthy hair, skin, and nails – assists in keratin infrastructure
• Nervous system function – helps regulate signals between your brain and body
• Blood sugar regulation – may aid in maintaining stable glucose levels
• Gene expression - plays a role in cell signaling and DNA replication

So, while it’s often marketed as a beauty vitamin, biotin is involved in some of your body’s most foundational processes and is an absolute necessity for life. 

Signs You May Need More Biotin

Biotin deficiency is rare but can occur due to prolonged antibiotic use, excessive alcohol intake, or poor dietary absorption. Symptoms may include:

• Brittle nails or hair thinning
• Dry, irritated skin
• Fatigue
• Muscle cramps
• Mood changes or brain fog
• Tingling in the hands and feet

If you're noticing these signs—especially alongside a restrictive diet—it may be time to check in with your B7 levels.

The Best Natural Sources of Biotin

Biotin is found in everyday foods, primarily when focusing on nutrient-dense, unprocessed options. Here are some of the best natural sources and a list of the usual B-Vitamin suspects:

The Adequate Intake (AI) for biotin is approximately 30 mcg daily for most adults. A varied, whole-food diet can help you reach that target naturally—no synthetic supplements needed.

Rooted in Real Nutrition

Most organizations often reduce biotin to a beauty booster, but its value runs much deeper. From how your body burns fuel to the strength of your hair follicles, this B-vitamin keeps your inner systems and outer self in balance. The best part? Your body knows exactly what to do with nutrients from real food, and you don’t need to spend hard-earned cash on a fancy B-complex.

So next time you’re crafting a plate, reach for ingredients that fuel your glow from the inside out!

Next Up in the Series: We’ll continue our “Vitamins, Naturally” journey with a spotlight on Vitamin B9 (Folate)—a must-know for heart health, DNA repair, and so much more.