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Vitamin B7 (Biotin)



Biotin is one of the B complex vitamins. These groups of vitamins are in charge of breaking down carbohydrates and fat from the foods we eat and convert them into energy. The energy produced by this action provides fuel for many of the body’s necessary functions. Biotin is also called vitamin H, B7, or coenzyme R.

Body functions

It helps to regulate LDL cholesterol and blood sugar; it promotes good skin health and also produces keratin, the protein that promotes strong nails and hair.

Deficiency Symptoms

Biotin deficiency isn’t common. However, in rare cases, these are some of the symptoms; dry eyes, hair loss, brittle hair, loss of appetite, nausea, depression, fatigue, insomnia.

Causes of Deficiency

As mentioned above, biotin deficiency is quite rare. However, when it occurs, these are the likely causes; medications, intestinal problems, intravenous feeding, long term dieting, biotinidase deficiency, and some genetic causes.

Food sources

Foods that contain biotin include; seafood, whole grains, dairy products, cooked eggs, carrots, green peas, legumes, organ meats, sunflower butter, and seeds.

Medicinal sources

There are biotin supplements, and they are available in multivitamins and individual supplements. They usually come in 10, 50 and 100 mcg.

Daily recommended value

For adults – 30 mcg, for children – 5 mcg, for pregnant women – 35 mcg.

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