Biotin belongs to the B-group family of vitamins. It’s sometimes known as vitamin B7. We need biotin for; processing the nutrients from our food; energy release; healthy hair, skin and mucous membranes; normal nervous system and mental health.

Biotin is a water-soluble nutrient, so we can’t store it in our body, but the bacteria that live in our guts can produce a small amount. Biotin is also found in a wide variety of foods, including liver, egg yolks and yeast.

Biotin has an important role in supporting the enzymes that break down the fat, protein and carbohydrates from the food we eat, turning them into energy. Biotin also helps us maintain normal healthy hair and skin. Our bodies use it to enable cells to reproduce properly, and skin and hair have a high cell-turnover. Together with other B vitamins, biotin also supports normal psychological and nervous system function by helping to maintain neurons in the brain.

The best animal-based sources of biotin include:

• beef liver
• cooked eggs – absorption of biotin is blocked by a protein in raw egg whites
• salmon
• pork
• dairy products such as milk and cheese

The best plant-based sources of biotin include:

• sweet potato
• roasted almonds
• spinach
• broccoli
• bananas

Biotin deficiency is very rare because it is found in so many foods. If it does occur, symptoms include:

• hair loss
• dry, flaky skin
• a rash on the face
• tiredness and muscle pain
• depression

Intense : twice weekly for 6 weeks, then monthly