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Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that plays a crucial role in various metabolic processes in the body. It acts as a coenzyme in the metabolism of fatty acids, amino acids, and glucose, contributing to the production of energy. Biotin is essential for maintaining healthy skin, hair, and nails, which is why it is often referred to as the "beauty vitamin." It supports the health of the nervous system and liver, and is also vital for embryonic growth during pregnancy.
The benefits of biotin are most visibly seen in its impact on the hair, skin, and nails. Adequate biotin intake can help prevent hair loss, strengthen brittle nails, and improve skin health by promoting cell growth and aiding in the metabolism of fats essential for maintaining the skin's moisture barrier. Biotin can be obtained through a balanced diet, with rich sources including eggs, nuts, seeds, salmon, dairy products, and certain vegetables like sweet potatoes and spinach. While biotin deficiencies are rare, they can lead to symptoms like hair thinning, skin rashes, and brittle nails, highlighting the importance of ensuring sufficient intake for overall beauty and health