Hair fall, brittle nails, dull skin? It’s time to invite Biotin to your beauty shelf.
💡 What Is Vitamin B7?
Vitamin B7, commonly known as Biotin, is your inner beauty builder.
It helps strengthen hair, nails, and skin — while also playing a big role in metabolism and nervous system function.
Think of Biotin as the vitamin that works from the inside out to bring you that natural glow.
💖 What Biotin Does for Your Body
| Benefit | What It Supports |
|---|---|
| 💇 Hair Health | Strengthens roots, reduces hair fall, adds shine |
| 💅 Nail Strength | Prevents chipping, splitting & weak nails |
| ✨ Skin Clarity | Promotes smooth, glowing skin |
| ⚡ Metabolism | Converts food into energy |
| 🧠 Brain Function | Supports nerve signals and brain clarity |
Biotin = beauty + energy + brain support.
🥗 Foods Rich in Biotin
| Category | Top Sources |
|---|---|
| 🥚 Animal-Based | Eggs (especially yolks), fish, chicken, liver |
| 🫘 Plant-Based | Almonds, walnuts, peanuts, soybeans |
| 🌾 Grains | Whole wheat, oats, barley |
| 🥦 Veggies | Spinach, broccoli, sweet potato |
| 🍌 Fruits | Bananas, avocados, raspberries |
| 🍄 Extras | Mushrooms, sunflower seeds |
Bonus tip: Raw egg whites block biotin absorption. Cook your eggs fully!
🚨 Signs of Biotin Deficiency
- Hair thinning or heavy hair fall
- Brittle or cracked nails
- Dull, dry, or flaky skin
- Muscle cramps or fatigue
- Tingling in hands or feet
Though rare, deficiency can occur in pregnant women, smokers, and those with poor gut health.
💊 Biotin Supplements: Yay or Nay?
You might benefit if:
- You’re experiencing severe hair/nail issues
- You’re pregnant or breastfeeding
- You’re on long-term antibiotics or anti-seizure meds
- You have a poor diet or digestive issues
Many beauty gummies or hair supplements contain Biotin — but diet-first is always better.
🍽️ A Biotin-Boosting Daily Diet
| Time | Meal Ideas |
|---|---|
| 🕖 Morning | Oats with banana + chia seeds |
| 🍽️ Lunch | Spinach + paneer salad + whole grain bread |
| ☕ Snack | A handful of almonds + herbal tea |
| 🍛 Dinner | Grilled salmon/egg curry + sweet potato mash |
| 🍫 Bonus | A piece of dark chocolate or a few walnuts |
✅ Final Thought: Beauty Begins With Biotin
Biotin doesn’t just make your hair bounce — it powers your entire beauty-energy-brain trio.
No need for filters when your nutrition glows.
💅 Grow it, glow it, show it — with the beauty boost of Biotin.
