Complete Info on Vitamin B7 aka Biotin: Functions, RDA, Deficiency & More

What Is Vitamin B7?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-complex vitamin that plays a vital role in various biochemical processes in the body. It is essential for the metabolism of carbohydrates, fats, and amino acids, serving as a coenzyme in several enzymatic reactions.

Biotin is particularly important for its role in promoting healthy skin, hair, and nails. It contributes to the maintenance of skin health and can help strengthen nails and promote hair growth. As a result, biotin is often included in dietary supplements and beauty products aimed at improving the appearance of these features. (Source)

What Are The Functions Of Vitamin B7?

Biotin, also known as vitamin B7, plays several essential functions in the body. Some of its key roles include:

1. Carbohydrate, Fat, and Protein Metabolism: Biotin serves as a coenzyme in various enzymatic reactions involved in the metabolism of carbohydrates, fats, and proteins. It helps convert these macronutrients into energy that the body can use for its various functions.
2. Healthy Skin: Biotin is crucial for maintaining healthy skin. It contributes to the synthesis of fatty acids, which are important for the health and maintenance of skin cells. Biotin supplements are sometimes used to promote healthy skin.
3. Hair and Nail Health: Biotin is often associated with promoting strong and healthy hair and nails. While there is some evidence to support this, the exact mechanisms are not fully understood. Biotin supplements are sometimes taken to enhance the appearance and strength of hair and nails.
4. Neurological Function: Biotin plays a role in maintaining healthy nervous system function. It is involved in the synthesis of myelin, a protective sheath that covers nerve fibers.
5. Gene Expression: Biotin helps regulate gene expression by assisting enzymes involved in the process. It contributes to DNA replication and gene transcription.
6. Cell Growth and Repair: Biotin is essential for cell growth and the repair of tissues. It is necessary for the synthesis of nucleic acids (DNA and RNA) and amino acids, which are the building blocks of proteins.
7. Fatty Acid Synthesis: Biotin is involved in fatty acid biosynthesis, which is essential for the formation of cellular membranes and energy storage.
8. Blood Sugar Regulation: Biotin may play a role in regulating blood sugar levels. Some research suggests that it can enhance insulin sensitivity.

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How Much Vitamin B7 Do I Need? What Are The Recommended Amounts?

There is no RDA (Recommended Dietary Allowance) for biotin since there is insufficient data to determine the daily requirement for most healthy individuals. Instead, an AI (Adequate Intake) level is provided, which is intended to ensure appropriate nutrient intake.

AI: The recommended daily intake (AI) for biotin for 19+ as well as for pregnant women, is 30 micrograms. Lactating women’s intake however is 35 micrograms.

UL: Due to a dearth of evidence demonstrating harmful effects from extremely high intakes, there is no UL for biotin.

What Happens If There Is Excess Of Vitamin B7?

Excessive intake of vitamin B7, also known as biotin, is generally considered safe, as it is a water-soluble vitamin, and any excess is excreted through urine. (Source)

What Are The Food Sources Of Vitamin B7?  What Are The Food Of Contain Vitamin B7?

• Beef liver
• Eggs (Cooked) (Source)
• Salmon
• Avocados
• Pork
• Sweet Potato (Source)
• Nuts, seeds

Deficiency Of Vitamin B7: The Possible Disorders And Their Symptoms

Biotin deficiency is rare but can result from various factors, including certain medical conditions, prolonged use of antibiotics, or an inadequate diet. It’s important to address the underlying cause of biotin deficiency and, in some cases, supplement biotin to correct the deficiency and alleviate the associated symptoms.

Symptoms of a biotin shortage include:

• balding hair
• scaly skin rashes near the mouth, nose, and eyes
• broken nails

Toxicity Of Vitamin B7 In Case Of Excess Of Vitamin B7

Vitamin B7, or biotin, is considered safe and non-toxic when consumed within recommended dietary levels, as it is a water-soluble vitamin. Excess biotin is typically excreted from the body through urine. Therefore, the risk of toxicity from excessive biotin intake is low.

There is no established Tolerable Upper Intake Level (UL) for biotin because documented cases of biotin toxicity from dietary sources are extremely rare.

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