One of biotin’s most important roles is in the synthesis of fatty acids and amino acids—key building blocks for healthy cell growth and tissue repair. This contributes to the maintenance of healthy skin, hair, and nails, which is why biotin is often found in beauty supplements. Additionally, biotin supports nervous system function and helps regulate gene expression, further emphasizing its role in sustaining good health.
Biotin can be obtained naturally from a variety of foods. Excellent sources include liver, egg yolks, yeast, nuts (especially almonds and walnuts), seeds, and legumes such as beans and lentils. Certain fish, such as salmon, are also rich in biotin; just two ounces of salmon can provide about 25 percent of the Adequate Intake (AI) for adults. Although there is no established Recommended Dietary Allowance (RDA) for biotin, deficiencies are rare. This is because gut bacteria naturally synthesize sufficient amounts of the vitamin to supplement dietary intake.
In general, a balanced diet provides all the biotin the body needs. However, maintaining diverse food choices—particularly those rich in whole grains, nuts, and eggs—ensures that the body has enough of this vital nutrient to support healthy metabolism, growth, and overall vitality.
The Role of Biotin in Metabolism and Overall Health
