Vitamin B7
Biotin
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?
How can I get Vitamin B7 from my diet?
How does Vitamin B7 affect my health?
Who can have low levels of Vitamin B7?
What diseases can Vitamin B7 treat?
How do I know if I have low levels of Vitamin B7?
How much supplement of Vitamin B7 should I take?
Will supplements of Vitamin B7 interfere with my prescription medicines?
Is taking too much of Vitamin B7 harmful?
What is the best supplement for Vitamin B7?
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 |