Biotin is a B vitamin (B7) that plays a crucial role in various bodily functions.
## Benefits
1. *Hair, skin, and nail health*: Biotin supports the growth and maintenance of healthy hair, skin, and nails.
2. *Energy production*: It helps convert food into energy.
3. *Nervous system function*: Biotin is essential for maintaining a healthy nervous system.
## Food Sources
1. *Nuts and seeds*: Almonds, sunflower seeds, and pumpkin seeds are rich in biotin.
2. *Legumes*: Beans, lentils, and peas are good sources.
3. *Whole grains*: Whole wheat bread and brown rice contain biotin.
## Supplements
1. *Biotin deficiency*: Supplements can help address biotin deficiency.
2. *Hair, skin, and nail support*: Biotin supplements are popular for promoting healthy hair, skin, and nails.
