Vitamin B7, also known as biotin, is a crucial part of balanced metabolism and essential enzyme production. Biotin is also used to strengthen hair and skin and is often called hair vitamin H. Biotin is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein. Water-soluble vitamins are not contained in the body and it requires normal consumption.
It also helps control cell signaling and gene expression.
Benefits of Vitamin B-7 (Biotin)
Biotin plays an important role in following health function :
Hair and Nails problem – Biotin supplements are known for hair loss treatment which promotes healthy hair, skin, and nails. Small research shows that thin, cracking, or brittle toe/fingernails and hair will strengthen the biotin supplements.
Diabetes – The tentative findings of the study suggest that supplementation with biotin may increase the regulation of blood sugar in people with type 2 diabetes.
Biotin has been shown to induce insulin release from the pancreas in animal experiments and thereafter to reduce blood glucose.
Cradle cap – Children who lack the biotin often develop a scaly scalp condition. To date, only individual reports state that biotin supplements may be effective in the treatment of this condition.
Other important functions are the following:
- Regulate gene expression involved in the synthesis of proteins and fats.
- Produce the fatty acids and amino acids (protein and lipid building blocks, respectively).
- Convert food into glucose, used to produce energy.
- Promote Natural Nervous System Function.
Sources of Vitamin B7 (Biotin)
Biotin is present in many foods, but typically in lower amounts than other water-soluble vitamins. It exists either as a free form that is taken directly by enterocytes or as bound biotin to dietary proteins. Rich forms of biotin include egg yolk, liver, and yeast.
- baker’s yeast
- cooked, whole eggs
- baker’s yeast
- organ meats
- nuts and seeds
100 g liver contains about 100 mcg of biotin while most other meats, vegetables, and fruits have just about 1 mcg of biotin/100 g.
Daily Intake of Biotin
There is no official recommended recommendations on daily allowances for the B7. Arthur says adults will reach 30 micrograms (mcg) a day. For adults, the Mayo Clinic suggests 30 to 100 mcg a day.
|Life Stage||Age||Males: (mcg/day)||Females: (mcg/day)|
|Adults||19 years and older||30||30|
Deficiency of Vitamin B7
A biotin deficiency is rare because most people with a diverse diet consume adequate biotin. Alcoholism may increase the risk of biotin deficiency and many other nutrients because alcohol may inhibit their absorption, and also because consumption of alcohol is usually associated with low dietary intake.
Biotin deficiency risk classes include patients with complete intravenous feeding, patients with reduced food consumption of vitamins or other liver disorders, and patients with inborn biotin metabolism dependent enzymes.
- Overt biotin deficiency symptoms include hair loss and a distinctive scaly red rash in the face (around eyes, nose, mouth) as well as in the genital region.
- Adult neurological symptoms have included depression, lethargy, hallucination, extremity numbness and tingling, and ataxia.
- Immune compromised function.
- Increased risk of fungal and bacterial infections.
There is less than 10 percent of normal enzyme production in a deep deficiency. 10 to 30 percent of normal enzyme production takes place in a partial deficiency.
Risk of Overdose of Biotin
No research in humans has shown biotin toxicity even at elevated intakes. Since it is water-soluble it should leave some excess quantity in the urine. Biotin has no specified upper limit or toxic level.