Vitamin B7 (Biotin)

What is Vitamin B7 (Biotin)? A water-soluble B vitamin that is needed for metabolism, healthy hair, skin and nails and the nervous system. It is involved in converting carbohydrates, fats and proteins into energy.

Function

Role of Vitamin B7

 

Energy Production

Breaks down macronutrients into usable energy

Hair, Skin, Nails

Some evidence that it contributes to hair and nail strength

Nervous System Support

Supports neurotransmitter function and mood balance

Gene Regulation

Aids in DNA replication and gene expression

Fetal Development

Important during pregnancy for embryo growth

 

Too Little Vitamin B7:
  • Thinning or loss of hair
  • Scaly red rash
  • Fatigue, depression
  • Muscle weakness
Groups At Risk for Deficiency:
  • Genetic disorder (biotinidase deficiency)
  • Pregnancy
  • Gastrointestinal disorders (celiac, inflammatory bowel disease)
  • Chronic alcohol use
  • Certain medications (anticonvulsants, long-term antibiotic use, isotretinoin)
Too Much Vitamin B7:
  • Biotin has no known toxicity, and excess is excreted in urine
  • High dose supplements can interfere with thyroid, hormone and cardiac lab tests
Just Right (adults):

30 micrograms/day

 

Medication Interactions

(consult your doctor)

  • Anticonvulsants
  • Long-term antibiotic use

 

Food Sources

Animal
  • Egg Yolks
  • Salmon
  • Liver and Organ Meats
Plant Based
  • Nuts and Seeds – peanuts, almonds, sunflower seeds
  • Avocados 
  • Sweet Potatoes 
  • Whole grains

Cooking tips:

  • Biotin is stable.
  • Cooking raw egg whites helps to preserve biotin availability.
  • Processing (canning) and grain refinement can reduce content