Biotin, or vitamin B7, is an essential vitamin for human health. It plays crucial roles in the metabolism of leucine, energy production, and the synthesis of fats. In addition, it helps the body with DNA replication and transcription. There are various food sources of vitamin B7, including leafy green vegetables, whole grains, eggs, salmon, and almonds.

Biotin, or vitamin B7, is an important nutrient essential for the body's growth and function
What is Vitamin B7 (Biotin)?
Biotin is a B vitamin that is involved in numerous metabolic processes. It helps the body utilize fat, carbohydrates, and amino acids. Biotin comes from the Greek word "bios" with the suffix "-in." It's also known as vitamin B7.
Biotin is a water-soluble vitamin that is rapidly absorbed. However, biotin deficiency causes a longer absorption time. 90% of biotin is absorbed in the first 24 hours after consumption. Unlike other water-soluble vitamins, biotin does not store or build up in the body. Therefore, you should consider taking biotin supplements if you're suffering from a deficiency.
In addition, vitamin B7 can also be helpful for people suffering from kidney problems. It reduces the muscle cramps that can occur during dialysis. It also improves vision and helps treat children's seborrheic dermatitis and cradle cap. It can also help treat certain auto-immune disorders, such as multiple sclerosis, in adults. Furthermore, biotin can help strengthen your hair and nails.
Biotin can be taken in capsule, tablet, or liquid form. Tablets and capsules have the highest concentration of biotin. Gummy bears, on the other hand, are more likely to be combination preparations, which have lower biotin content. You can also use shampoo containing biotin to help with hair loss. Often, biotin supplements contain other nutrients such as zinc, selenium, and calcium, but there are also pure biotin products available.
Health Benefits of Vitamin B7
Biotin is a nutrient that is beneficial for the cardiovascular system. It has been found to lower levels of low-density lipoprotein (LDL) and increase high-density lipoprotein (HDL) levels. There is also some evidence that biotin can lower blood triglycerides. High LDL levels are associated with heart disease and increased stroke and heart attack risks. Taking biotin supplements can help keep LDL levels at normal levels.
Vitamin B7 helps the body metabolize carbohydrates, proteins, and fats. It also plays an essential role in regulating blood sugar. Red, scaly rashes can appear if biotin is deficient in the body. Biotin is also vital for pregnant women, as it prevents congenital disabilities in the infant and maintains the mother's health.
Besides, biotin may also help control blood sugar in people with type 1 diabetes. However, more studies are needed to confirm the effect of biotin on blood sugar levels. It may also benefit people with peripheral neuropathy, which affects the nerves in the feet and hands. Inflammation in this disease can make it difficult to walk, so biotin supplementation may help alleviate these symptoms.
Moreover, biotin is required to support regular thyroid activity and protect the adrenal gland against fatigue. As a co-factor, biotin plays a critical role in producing many enzymes. It also improves glucose tolerance and insulin resistance. It may even help prevent congenital disabilities. Other uses for biotin include the treatment of alopecia, cancer, Parkinson's disease, seborrheic dermatitis, and peripheral neuropathy.
Side Effects
Biotin is a water-soluble vitamin that can pass through the bloodstream. Therefore, it is difficult to overdose on this vitamin, but it can also be harmful if taken in high doses. Consequently, it is best to consume it in small quantities every day. Drinking too much vitamin may cause urinary tract infections and other health problems. It is also important to remember that not all supplements are created equally. Choosing a high-quality vitamin supplement made from natural food sources without fillers and toxins is best. The multivitamin should also contain complementary nutrients that work together synergistically.
Signs of Deficiency
Biotin deficiency is a relatively rare medical condition. Approximately one out of every forty thousand infants is at risk for biotin deficiency. Signs of biotin deficiency include neurological symptoms and a rash on the eyebrows. Biotin is essential for properly breaking down carbohydrates and fats, providing energy for smooth bodily functions. It is a nutrient easily obtained from food and supplements.
Symptoms of biotin deficiency are typically mild and temporary. Supplemental biotin can remedy the defect within a few weeks. Biotin deficiency can occur in breastfed babies or fed standard infant formulas but is more common in malnourished children.
Biotin is released by a protein enzyme called biotinidase. This enzyme is found in foods and releases biotin from them. However, biotin is destroyed by the cooking process. So, it is essential to consume a balanced diet.
In pregnant women, biotin deficiency is a significant risk factor for congenital disabilities. More than half of all pregnant women or lactating women have decreased levels of biotin in their bodies. Some experts warn that even a tiny deficiency during pregnancy can be teratogenic. Consequently, pregnant women should take supplements to help them avoid biotin deficiency.
Some signs of biotin deficiency include hair loss, brittle nails, and skin rash. In extreme cases, biotin deficiency can lead to ketolactic acidosis, where lactate production is more than the body's ability to eliminate it. In addition, biotin deficiency can result in a weakened immune system and an increased risk of bacterial infections. Therefore, eating a well-balanced diet and taking supplements as recommended is essential.
Nutrition Source of Vitamin B7 (Biotin)
The best source of biotin is food. Sweet potatoes are a great source of biotin. Just a half-cup of sweet potato has 2.4 micrograms of the vitamin. Sweet potatoes also contain a significant amount of vitamin A, which is essential for skin health. Sweet potatoes are also rich in beta carotene, converted into vitamin A in the body. Legumes are another great source of vitamin B7. Legumes are high in fiber and protein and are full of micronutrients. Another rich source of biotin is peanuts.
- Beef liver, cooked, three ounces: 30.8mcg - 103% of the Daily Value (DV)
- Egg, whole, cooked: 10.0mcg - 33% of the DV
- Salmon, pink, canned in water, three ounces: 5.0mcg - 17% of the DV
- Pork chop, cooked, three ounces: 3.8mcg - 13% of the DV
- Hamburger patty, cooked, three ounces: 3.8mcg - 13% of the DV
- Sunflower seeds, roasted, ¼ cup: 2.6mcg - 9% of the DV
- Sweet potato, cooked, ½ cup: 2.4mcg - 8% of the DV
- Almonds, roasted, ¼ cup: 1.5mcg - 5% of the DV
- Tuna, canned in water, three ounces: 0.6mcg - 2% of the DV
- Spinach, boiled, ½ cup: 0.5mcg - 2% of the DV
- Broccoli, fresh, ½ cup: 0.4mcg - 1% of the DV
- Cheddar cheese, mild, one ounce: 0.4mcg - 1% of the DV
- Milk, 2%, one cup: 0.3mcg - 1% of the DV
- Plain yogurt, one cup: 0.2mcg - 1% of the DV
- Oatmeal, one cup: 0.2mcg - 1% of the DV
- Banana, ½ cup: 0.2mcg - 1% of the DV
Takeaway
Biotin, or vitamin B7, is an important nutrient essential for the body's growth and function. However, despite its importance, it is often hard to absorb through our skin. That's why biotin is best obtained through food or supplements. It is believed to build the proteins necessary for healthy, youthful skin and hair. It is also helpful for people who experience hair loss, dandruff, or scalp itchiness.
It is recommended that people take approximately 36 micrograms of biotin daily. While there is no known risk of overdosing on biotin, consuming too much can have adverse effects. It is best to consult with a health care professional to get advice on the correct dose and frequency of supplementation.
Biotin is found naturally in many foods. Walnuts, peanuts, egg yolks, and whole-grain bread are good sources. It is also found in some fish, including salmon, pork, and sardines. In addition, specific fruits and vegetables contain biotin.