Biotin, also known as vitamin H or B7, is a water-soluble B-complex vitamin.

Biotin is a cofactor in the metabolism of fatty acids and leucine, and in gluconeogenesis. It is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids.

Biotin is also helpful in maintaining blood sugar levels within a healthy range and is often recommended for strengthening hair and nails.

Royal jelly and brewer's yeast are the richest sources fo biotin. It is also found in milk, liver, and egg (egg yolk).

References

Bowman, BA and Russell, RM. (eds) Biotin: In Present Knowledge in Nutrition, Ninth Edition, Vol 1. Washington, DC: Internation Life Sciences Institute, 2006.