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What is Biotin? A Guide to Vitamin B7

Food containing biotin (B7) – including tomatoes, spinach, carrots, walnuts, cashews, and almonds – on a white background.

Key Takeaways

  • Biotin is a water-soluble B vitamin that helps convert food into energy.
  • It’s found naturally in many foods, including eggs, salmon, nuts, seeds, and sweet potatoes.
  • Most adults get enough biotin from food, though it is also available in many supplements and multivitamins.

 

Biotin, also known as vitamin B7, is a water-soluble essential nutrient that helps your body convert carbohydrates, fats, and proteins into energy.¹ While it's often associated with supporting healthy hair, skin, and nails,1 biotin also plays an important role in metabolism and other cellular processes throughout the body.

What is Biotin?

Biotin is an essential B vitamin6 that helps your body convert food into energy. It’s found naturally in many foods1 and is also available in some dietary supplements and multivitamins.2

Is Biotin the Same Thing as Vitamin B7?

Yes. Biotin and vitamin B7 are two names for the same essential nutrient. Biotin is part of the B-complex family of vitamins and, like other B vitamins, helps the body process nutrients from food.5

What Does Biotin Do?

Biotin helps support several important functions in the body, including:

 

  • Converting carbohydrates, fats, and proteins into energy
  • Breaking down fats, amino acids, and glucose5
  • Supporting normal nervous system function6

 

Research suggests that biotin may also play a key role in gene function and cell signaling.2

Biotin for Hair: Does it Help with Hair Growth?

Biotin is perhaps best known for its connection to healthy-looking hair and nails. This is likely because biotin deficiency can lead to issues like:6

 

  • Brittle nails
  • Hair loss
  • Itchy skin

 

However, biotin deficiency is very rare in the United States1 and most people get enough biotin from the foods they eat.4

While biotin is commonly associated with hair and nail health, current research has not established clear benefits of additional biotin supplementation for people who already get enough through their diet.⁶

Foods High in Biotin: What Foods Contain Vitamin B7?

Many everyday foods naturally contain biotin. It’s often found alongside protein and in a few vegetables.4

 

Foods rich in biotin include:2

 

  • Cooked eggs
  • Salmon
  • Beef liver
  • Pork
  • Sweet potatoes
  • Sunflower seeds
  • Almonds
  • Spinach
  • Broccoli
  • Whole grains (oatmeal, whole wheat bread)
  • Apples

 

Including a variety of these foods in your routine can help support adequate vitamin B7 intake.

How Much Biotin Do You Need?

Unlike many vitamins, biotin does not have an established Recommended Dietary Allowance (RDA). Instead, there are Adequate Intake (AI) levels, which are assumed to provide nutritional adequacy.3

 

Life Stage

Recommended AI Amount1 (in micrograms)

Birth to 6 months

5 mcg

Infants under 12 months

6 mcg

Children 1-3 years

8 mcg

Children 4-8 years

12 mcg

Children 9-13 years

20 mcg

Teens 14 – 18 years

25 mcg

Adults 19+ years

30 mcg

Pregnant teens and women

30 mcg

Breastfeeding teens and women

35 mcg

 

Can You Get Biotin from Supplements?

Yes, biotin is available in dietary supplements, multivitamins, and certain functional nutritional products.2

 

For those looking for a convenient way to add vitamins to their daily routine, Emergen-C® Gummies contain biotin, along with other vitamins and nutrients. With flavors like Strawberry Lemon Blueberry and Orange Tangerine Raspberry, these gummies provide a tasty and convenient option for adults looking to support their vitamin intake every day.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

 

Source Citations:

 

  1. Biotin. National Institutes of Health. https://ods.od.nih.gov/factsheets/Biotin-Consumer/. Accessed 5/29/2026.
  2. Biotin. National Institutes of Health. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed 5/29/2026.
  3. Biotin – Vitamin B7. Harvard School of Public Health. https://nutritionsource.hsph.harvard.edu/biotin-vitamin-b7/. Accessed 5/29/2026.
  4. A Look at Biotin-Rich Foods. Cleveland Clinic. https://health.clevelandclinic.org/biotin-rich-foods. Accessed 5/29/2026.
  5. Vitamin B. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#biotin-b7. Accessed 5/29/2026.
  6. Biotin: What Are the Benefits? And Do You Really Need Supplements?. https://health.clevelandclinic.org/benefits-of-biotin. Accessed 5/29/2026.

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