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The Wonderful Health Benefits of Biotin

Biotin, also known as vitamin H or B7, is part of the B complex family of vitamins. B vitamins are needed for energy and support the body in converting carbohydrates (food) into glucose (energy).

The word “biotin” is derived from the Greek word “biotos,” which means “sustenance” or “life-giving.”

Biotin, and all other B complex vitamins, is water-soluble which means the body does not store it. It also helps the nervous system to function properly and is needed for healthy eyes, hair, skin, and liver.

Eleven Wonderful Health Benefits of Biotin

Biotin is a crucial and important nurtient during pregnancy and breast feeding.

  1. Regulates metabolism ~ Biotin uses the proteins, fat, and carbohydrates in metabolism to produce energy.

  2. Protects the heart ~ Regular consumption of biotin may stimulate blood flow in the heart which can prevent many heart-related problems and diseases.

  3. Promotes brain function ~ The brain uses biotin to form the myelin sheath, one of the fatty substances needed for protecting the brain. Biotin also aids in regulating normal brain function.

  4. Boosts immunity power ~ Foods high in biotin generate white blood cells which are linked to boosting the body’s immune system.

  5. Reduces blood sugar levels and controls diabetes ~ Biotin helps to reduce blood sugar levels by increasing the production of insulin in the body and by also enhancing the body’s glucose levels. In addition, research has shown that biotin is quite effective in controlling type-2 diabetes.

  6. Helps in pregnancy and fetal development ~ Biotin is a crucial nutrient during pregnancy and is important for embryonic growth. Regular consumption of biotin enriched foods will not only benefit you, but also help you to have a healthier baby.

  7. Fights inflammation in the body ~ Biotin contains anti-inflammation properties that fight against inflammation and allergic diseases. It is one of the most popular and best B7 benefits for the body.

  8. Repairs tissues and muscles ~ The anti-bacterial, anti-inflammatory, and anti-allergic properties of biotin help to prevent problems in the tissues and muscles of the body while also making them easier to repair.

  9. May aid in weight loss ~ Biotin can enhance the weight loss process and aid people in their weight-loss journeys.

  10. Maintains healthy skin and nails ~ Biotin supports the production of fatty acids that nourish the skin and help the oil glands to function properly. It also strengthens nails.

  11. Promotes healthy hair ~ Biotin promotes keratin production in hair and increases the rate of follicle growth. With regular consumption, you can support the health of your hair while also adding strength and shine. In addition, biotin helps in the prevention of hair loss, the treatment of dandruff, and in the elimination of a dry and itchy scalp.

Best Biotin Rich Foods

Salmon is the best and least contaminated source of biotin.

  • Liver ~ Liver contains about 30.8 mcg of biotin. It also has a high amount of protein and folate which aid in the strengthening of muscles in the body.

  • Eggs ~ One whole egg has about 10 mg of biotin and completes the desired amount of protein in the body. Some other important nutrients include vitamins A, D, and zinc.

  • Salmon ~ Salmon is the best and least contaminated source of biotin providing around 5 mcg. It also provides omega-3 fatty acids which enhances optimal and overall body health.

  • Sweet Potato ~ It has 2.4 mcg of biotin and contains the popular antioxidant beta-carotene which is known for its amazing skin benefits.

  • Grains and nuts ~ Whole grains and nuts are good sources of biotin.

  • Fruits and vegetables ~ Fruits and vegetables are excellent sources of biotin, especially cauliflower, avocados, mushrooms, cucumbers, and onions.

  • Legumes ~ Black-eyed peas, soybeans, and many other legumes are good sources of biotin.

Biotin cannot be absorbed through the skin, but additional nutrition may be obtained through supplements. Because B vitamins are water-soluble, it’s hard to overdose on them. Your body will get rid of anything that is not needed.

In closing, biotin is an important nutrient needed by your body for optimal health. It is best obtained through a well-balanced diet, but supplements may also help.

Author Bio

Isabella Boston

Isabella Boston is a multi-talented writer and the Founder of Bella’s Attic Studio. She has several years of experience in content writing, copywriting, and social media strategies. She is the author of the romantic and rare memoir, Passion of Flames. Isabella is currently working to spread awareness on the dangers and inhumanity of human sex trafficking. She has special interests in fashion and beauty, health and wellness, and natural healing as it pertains to the body, mind and soul. When Isabella is not writing, she enjoys playing the violin, learning new languages (currently Italian), and reading books of substance.


1. Saha, R. (2022, September 20). Can you take biotin while pregnant? MomJunction. Retrieved October 1, 2022, from

2. Person. (2019, March 8). Health benefits of biotin: What does the science say? Healthline. Retrieved October 1, 2022, from

3. Vit&Drip Center. (2021, June 21). 12 wonderful vitamin H benefits (biotin) for skin, hair & health. Vit&Drip Center. Retrieved October 1, 2022, from

4., K. D., & Krishnamurti Dakshinamurti dakshin@cc.umanitoba.caSt. Boniface Hospital Research Centre, F. of M. (2015, March 11). Vitamins and their derivatives in the prevention and treatment of Metabolic Syndrome Diseases (diabetes). Canadian Journal of Physiology and Pharmacology. Retrieved October 1, 2022, from

One whole egg has about 10 mg of biotin.


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