Vitamin B7
Biotin
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B7, also known as biotin, helps convert food into energy, which is the process of breaking down nutrients for the body to use. It supports healthy hair, skin, and nails, and aids in metabolism, which is the body's way of processing fats, carbohydrates, and proteins.
You can get Vitamin B7 from foods like eggs, liver, and salmon, which are animal-based sources. Plant-based sources include nuts, seeds, and sweet potatoes. Some cereals are fortified with biotin, which means they have extra biotin added to them.
Not having enough Vitamin B7 can lead to hair thinning, skin rashes, and brittle nails. In severe cases, it can cause neurological symptoms, which are problems related to the brain and nerves, like depression and fatigue, which means feeling very tired.
Adults and teenagers need about 30 micrograms of Vitamin B7 per day. Pregnant women also need 30 micrograms, while breastfeeding women need 35 micrograms. It's best to get Vitamin B7 from a balanced diet unless a healthcare provider advises otherwise.
Vitamin B7 is generally safe, even at high doses. However, too much can interfere with lab tests, especially thyroid tests, which check how well your thyroid gland is working. Always talk to a healthcare provider before starting any supplement to make sure it's safe for you.
Frequently Asked Questions
What does Vitamin B7 do?
Vitamin B7, also known as biotin, is a vitamin that plays a crucial role in the body. It helps convert food into energy and is important for the health of your hair, skin, and nails. Biotin supports metabolism by aiding in the breakdown of fats, carbohydrates, and proteins. It is essential for maintaining healthy bodily functions and overall well-being.
How can I get Vitamin B7 from my diet?
Vitamin B7, or biotin, is found in various foods. Animal-based sources include eggs, liver, and salmon. Plant-based sources include nuts, seeds, and sweet potatoes. Some foods, like cereals, are fortified with biotin. Factors like raw egg whites, which contain avidin that binds biotin, can affect absorption. Cooking methods generally do not significantly impact biotin levels. A balanced diet usually provides enough biotin for most people.
How does Vitamin B7 affect my health?
Vitamin B7, or biotin, deficiency can lead to several health issues. Symptoms include hair thinning, skin rashes, and brittle nails. In severe cases, it can cause neurological symptoms like depression and fatigue. Pregnant women, individuals with certain genetic disorders, and those on long-term anticonvulsant therapy are at higher risk. Biotin is crucial for metabolism and energy production, so its deficiency can affect overall health.
Who can have low levels of Vitamin B7?
Vitamin B7, or biotin, deficiency is rare, but certain groups are at risk. Pregnant women may have increased biotin needs. People with genetic disorders affecting biotin metabolism, such as biotinidase deficiency, are also at risk. Long-term use of certain medications, like anticonvulsants, can reduce biotin levels. Individuals with malabsorption disorders, which affect nutrient absorption, may also be at risk.
What diseases can Vitamin B7 treat?
Vitamin B7, or biotin, is used as a complementary treatment for certain conditions. It supports hair and nail health, and some evidence suggests it may help with brittle nails. Biotin is also used in managing biotinidase deficiency, a genetic disorder affecting biotin metabolism. However, more research is needed to confirm its effectiveness for other conditions. Always consult a healthcare provider before using biotin for treatment.
How do I know if I have low levels of Vitamin B7?
Diagnosing a Vitamin B7, or biotin, deficiency involves assessing symptoms and conducting blood tests. Symptoms include hair thinning, skin rashes, and brittle nails. Blood tests measure biotin levels, but specific thresholds for deficiency are not well-established. Healthcare providers may also evaluate dietary intake and consider genetic testing for conditions like biotinidase deficiency. Always consult a healthcare provider for an accurate diagnosis.
How much supplement of Vitamin B7 should I take?
The daily requirement for Vitamin B7, or biotin, varies by age. Adults and teenagers need about 30 micrograms per day. Pregnant women require 30 micrograms, while breastfeeding women need 35 micrograms. There is no established upper limit for biotin, as it is generally considered safe. However, it's best to meet your biotin needs through a balanced diet unless advised otherwise by a healthcare provider.
Will supplements of Vitamin B7 interfere with my prescription medicines?
Yes, Vitamin B7, also known as biotin, can interact with certain prescription medications. Biotin can interfere with lab tests, leading to incorrect results, especially in thyroid function tests. This can affect the diagnosis and management of thyroid disorders. It's important to inform healthcare providers about biotin supplementation to avoid misinterpretation of test results. No specific prescription medications are known to interact directly with biotin, but the interference with lab tests is significant.
Is taking too much of Vitamin B7 harmful?
Vitamin B7, or biotin, is generally safe, even at high doses. However, excessive supplementation can interfere with lab tests, leading to incorrect results, especially in thyroid function tests. There is no established upper limit for biotin, but unnecessary supplementation should be avoided. It's important to consult a healthcare provider before starting any supplement to ensure it's needed and safe.
What is the best supplement for Vitamin B7?
Vitamin B7, or biotin, is available in several forms, but the most common form in supplements is D-biotin. This form is highly bioavailable, meaning it's easily absorbed by the body. There are no significant differences in side effects or tolerability among the forms of biotin. Most people choose D-biotin for its effectiveness and ease of use. Always consult a healthcare provider before starting any supplement.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, cooked, 3 ounces | 30.8 | 103 |
| Egg, whole, cooked | 10.0 | 33 |
| Salmon, pink, canned in water, 3 ounces | 5.0 | 17 |
| Pork chop, cooked, 3 ounces | 3.8 | 13 |
| Hamburger patty, cooked, 3 ounces | 3.8 | 13 |
| Sunflower seeds, roasted, ¼ cup | 2.6 | 9 |
| Sweet potato, cooked, ½ cup | 2.4 | 8 |
| Almonds, roasted, ¼ cup | 1.5 | 5 |
| Tuna, canned in water, 3 ounces | 0.6 | 2 |
| Spinach, boiled, ½ cup | 0.5 | 2 |
| Broccoli, fresh, ½ cup | 0.4 | 1 |
| Cheddar cheese, mild, 1 ounce | 0.4 | 1 |
| Milk, 2%, 1 cup | 0.3 | 1 |
| Plain yogurt, 1 cup | 0.2 | 1 |
| Oatmeal, 1 cup | 0.2 | 1 |
| Banana, ½ cup | 0.2 | 1 |
| Whole wheat bread, 1 slice | 0.0 | 0 |
| Apple, ½ cup | 0.0 | 0 |
- * DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for biotin is 30 mcg for adults and children age 4 years and older [15]. FDA does not require food labels to list biotin content unless biotin has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 5 | 5 | - | - |
| 7–12 months | 6 | 6 | - | - |
| 1–3 years | 8 | 8 | - | - |
| 4–8 years | 12 | 12 | - | - |
| 9–13 years | 20 | 20 | - | - |
| 14+ years | 25 | 25 | 30 | 35 |
