Vitamin B7, also known as biotin, is a water-soluble vitamin crucial for metabolizing fats, carbs, and proteins into energy, <br>supporting healthy skin, hair, and nails, and regulating gene activity, with deficiencies being rare in healthy individuals but causing hair thinning,<br> skin rashes, and brittle nails. While often touted for hair/nail growth, evidence for supplementation benefits in healthy people is limited; <br>it's found in foods like eggs, salmon, and oats, and bacteria in the gut also produce it.  
Functions<br>
<br>
    Energy: Helps convert food into usable energy.<br>
    Metabolism: A key enzyme cofactor for breaking down fats, carbs, and proteins.<br>
    Cellular Health: Regulates cell signaling and gene activity.<br>
    Structural Support: Essential for keratin, the protein in hair, skin, and nails. <br>

Sources (Biotin-Rich Foods)<br>
<br>
    Egg yolk, salmon, pork, mushrooms<br>
    Dairy, spinach, oats, rice, wheat <br>

Deficiency & Symptoms<br>
<br>
    Rare: Usually due to inborn errors, not diet. <br>

Symptoms: Thinning hair, scaly skin rash (eyes, nose, mouth), brittle nails, fatigue, depression. <br>

Supplementation<br>
<br>
    Uses: Primarily treats confirmed deficiencies; evidence for beauty claims (hair, skin, nails) in healthy people is weak.<br>
    Considerations: May interfere with lab tests; consult a doctor before starting high doses. <br>