Why is vitamin B7 important for health?

Vitamin B7, commonly known as biotin, is one of the B-complex vitamins that have various benefits for health:
1) They are important for metabolic functions, helping to convert food into energy, which is vital for maintaining a healthy metabolism.1
2) B-complex vitamins aid in maintaining healthy skin, hair, and mucous membranes.2
3) These vitamins are necessary for the proper functioning of the nervous system and the brain and may play a role in cognitive function and mental health.1
Biotin, specifically, is known to be important for healthy hair, skin, and nails. Additionally, it assists in the metabolism of fats, carbohydrates, and proteins, acting as a coenzyme in several enzymatic reactions within the body.
Guidelines and sources of vitamin B7

Foods known to contain biotin include animal-based products such as liver and other meats, eggs, particularly the yolk, dairy, some vegetables like sweet potatoes and cauliflower, nuts and seeds, mushrooms, and fruits such as avocados.

It’s important to note that intestinal bacteria also produce biotin, which the body can absorb. Thus, both dietary intake and bacterial synthesis contribute to the body’s biotin status.1 Daily recommendations for vitamin B7 (biotin) are 30 micrograms for adults.3, 4