Vitamin B7, more commonly known as biotin, has earned its reputation as the “beauty vitamin” — and for good reason. While it’s best known for supporting healthy hair, glowing skin and strong nails, biotin also plays a vital role in energy metabolism. In other words, it’s not just about looking good; it’s also about feeling energised from within.
Let’s explore why this powerful B-vitamin matters, where you can find it, and who may benefit the most from increasing their intake.
Why Biotin Is Linked to Hair, Skin and Nails
Biotin is essential for the production of keratin, the structural protein that makes up your hair, nails and the outer layer of your skin. Without enough biotin, keratin production slows, which can lead to:
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Thinning or brittle hair
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Weak, break-prone nails
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Dry or irritated skin
Biotin acts as a kind of biological “builder”, ensuring your cells have what they need to grow and repair efficiently. This is why many beauty supplements highlight it so strongly — our visible tissues rely on keratin, and keratin relies on biotin.
Food Sources of Biotin
You can find biotin in a variety of everyday foods, including:
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Eggs – one of the richest natural sources
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Salmon – supports both skin health and essential fatty acids
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Almonds – a convenient plant-based source
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Sweet potatoes
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Sunflower seeds
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Avocados
Most people get enough biotin through a balanced diet, but certain lifestyles and health factors can increase demand.
Key Benefits: From Keratin Production to Energy Metabolism
Biotin does far more than support your beauty routine. It plays a central role in:
1. Keratin Production
Biotin helps enzymes that build keratin, improving:
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Hair thickness and shine
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Nail strength
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Skin barrier health
For those experiencing brittle nails or thinning hair, ensuring adequate biotin intake can make a noticeable difference over time.
2. Energy Metabolism
Biotin is also crucial for the metabolism of carbohydrates, fats and proteins. It helps convert food into usable energy, supporting:
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Stable daily energy levels
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Better macronutrient utilisation
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Healthy blood-sugar balance
This makes biotin a key nutrient not only for appearance but also for overall vitality.
Who Benefits Most from Biotin?
While everyone needs biotin, certain groups may particularly benefit from paying close attention to their intake:
• Pregnant Women
Biotin requirements increase during pregnancy due to faster cellular growth. Mild biotin deficiency is surprisingly common during this period, which makes intake especially important for both mother and baby.
• People on High-Glycaemic Diets
Diets high in refined carbohydrates can impact nutrient absorption and blood-sugar balance. Biotin plays a role in glucose metabolism, so those consuming more high-GI foods may need extra support.
• Individuals with Hair, Nail or Skin Concerns
If you’re experiencing dull skin, hair shedding or brittle nails, biotin is one of the first nutrients to review in your diet.
• Those with Digestive Challenges
Gut issues, low stomach acid or long-term antibiotic use can reduce biotin-producing bacteria in the intestines.
Ready to Support Your Beauty and Energy Naturally?
If you’d like to strengthen your hair, improve skin resilience, support nail health and boost your daily energy — consider adding nutrient-rich, biotin-supportive blends to your routine.
Explore our functional wellness drinks designed to nourish beauty and energy from within.