Vitamin B7 (Biotin)
Supports the health of your hair, skin, and nails, while playing a vital role in energy production
Daily Target:
30 micrograms (µg)
Vitamin B7 (Biotin) is essential for helping your body convert the food you eat into usable energy. It also plays a key part in the creation of fatty acids, which are fundamental building blocks for your body's cells. A remarkable quality of Biotin is that your body doesn't just rely on your diet for it—the beneficial bacteria living in your gut can produce it too. This internal production, combined with its presence in many common foods, is why a true deficiency is very rare.
Good sources
8 almonds
provides
1.5 µg
1 egg
provides
10 µg
1 salmon fillet
provides
6 µg
1 tbsp of sunflower seeds
provides
2.6 µg
1 sweet potato
provides
2.5 µg
What the research says
🇬🇧Learn about the B vitamins' key role in your health and the best food sources.NHS: vitamin B guide
🇺🇸The US National Institutes of Health provide information and RDAs for biotinNIH: biotin guide
