Biotin – Vitamin B7 | Absolutely Everything You Need to Know
Biotin that is also called vitamin B7, is a water-soluble vitamin that is important for the health of your hair, skin, and nails. It is also essential for the metabolism of carbohydrates and fats.
Biotin deficiency can cause hair loss, enhance thinning hair, skin problems, and brittle nails issue. Luckily, vitamin B7 is found in many foods and you can also take biotin supplements to ensure that you are getting enough. Some good sources of vitamin B7 include eggs, salmon, nuts, avocados, and mushrooms.
What is Biotin – Vitamin B7?
Biotin is a vitamin that is found in many foods. It is important for the health of your hair, skin, and nails. It is also essential for the metabolism of carbohydrates, amino acids and fats (fatty acids).
To ensure that your body is getting enough vitamin B7, eat a balanced diet that includes plenty of vitamin B7 foods. If you have trouble with vitamin B7 deficiency related to poor nutrition, there are also biotin supplements available for you to take. However, before taking any vitamin supplementation it is important to talk with your doctor to make sure it is safe and healthy for you.
Sources of Biotin – Vitamin B7
Some good sources of vitamin B7 include eggs, salmon, nuts, avocados, and mushrooms. You can also get vitamin B7 from supplements if you are not getting enough from your diet. It is important to eat a balanced diet that includes plenty of vitamin B7 foods to ensure that your body is getting the nutrients it needs.
| Source | Milligrams (mcg) per 100g | |
|---|---|---|
 | Chicken liver | 187 mcg |
 | Beef liver | 40 mcg |
 | Eggs | 21 mcg |
 | Salmon | 5.9 mcg |
 | Porkchop | 4.5 mcg |
 | Hamburger patty | 4.0 mcg |
 | Sunflower seeds | 2.8 mcg |
 | Sweet potato | 2.6 mcg |
 | Almonds | 1.6 mcg |
 | Tuna | 0.7 mcg |
 | – Spinach – Broccoli – Cheddar cheese | 0.5 mg |
Dietary recommendations
The Recommended Dietary Allowance for vitamin B1 is 1.1mg-1.2mg per day for adults, but this is difficult to be met through diet alone. Supplementing a healthy diet is recommended to ensure that the body receives adequate vitamin levels of thiamine.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| <19 years | 30 mcg – 35 mcg | 20 mg |
| >19 years | 30 mcg – 35 mcg | 20 mg |
Infants
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 0–6 months | 5 mcg | 10 mg |
| 7–12 months | 6 mcg | 10 mg |
Children
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 1–3 years | 8 mcg | 10 mg |
| 4–8 years | 12 mcg | 12 mg |
Females
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 9–13 years | 20 mcg | 12 mg |
| 14–18 years | 25 mcg | 15 mg |
| >19 years | 30 mcg | 20 mg |
Males
| Life stage group | US RDAs or AIs (mcg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 9–13 years | 20 mcg | 12 mg |
| 14–18 years | 25 mcg | 15 mg |
| >19 years | 30 mcg | 20 mg |
Dietary supplements
If you are having trouble getting enough vitamin B7 from your diet, you may want to consider taking Biotin supplements. There are many different Biotin supplements on the market, so it is important to do your research and find one that is right for you. It is important to talk with your doctor before starting any vitamin supplementation to make sure it is safe and healthy for you.
Health benefits of Biotin – Vitamin B7
Biotin is a vitamin that has many benefits for the body. These include regulating the metabolism of fats and carbohydrates, maintaining healthy skin hair follicles nerves muscles; it can also help prevent seizures poor mental function – but consult your physician before taking supplements to make sure you’re not running into any health risks.
Maintains Skin, Hair and Nail health
Taking a biotin supplement can help prevent hair loss and promote growth. It is an important vitamin for maintaining healthy hair, skin, nails (helps brittle nails), muscles as well as other organs in the body with its role in cell structure; it also helps maintain keratinocyte cohesion (the key protein that keeps our outermost layer of protective cells together). When someone experiences deficiency symptoms may manifest including hair thinning or brittle fingernails dry irritated scalp leading to flaking scales on the face which leads us into believing this condition has been caused by Biotin deficiency Dermatitis. The answer lies somewhere else entirely.
Biotin has been shown in research studies as an effective treatment for thinning due to alopecia (hair loss). It can improve protein synthesis by helping build keratin which makes up our nails or lashes. Keep this nutrient handy if you want healthier-looking locks too. Make sure that other important nutrients like zinc aren’t lacking too because they may contribute towards thinner strands on top of being low on iron when menstrual cycles change suddenly after childbirth or through menstruation causing hormonal imbalances/endocrine disorders
Finally, Biotin is a B-vitamin that can be found in many cosmetics, but it’s more effective when consumed. Biochemical studies have shown biotin fights off acne and severe dryness by protecting skin cells (reduces skin disorders) from infection with fungus or viruses; helps combat impurities such as pores clogged with oil residue (blackheads) due to its ability to astringing excess sebum production which leads to flaking.
Necessary for the Construction and Repair of Tissues and Muscles
Biotin is important for the construction and repair of tissues and muscles. The vitamin helps maintain keratinocyte cohesion (the key protein that keeps our outermost layer of protective cells together). When someone experiences deficiency symptoms may manifest including thinning or brittle locks plus dry irritated scalp leading to flaking scales on the face. This condition has been caused by vitamin B7 deficiency dermatitis. The answer lies somewhere else entirely!
If it’s not vitamin B7 deficiency dermatitis, then vitamin b7 biotin can be found in many cosmetics or consumed in dietary supplements. Biochemical studies have shown it fights off acne, severe dryness, impurities such as pores clogged with oil residue (blackheads) due to its ability to astringing excess sebum production which leads to flaking.
Strengthens the Cardiovascular System
Thiamine is important for the health of your gut. It helps to keep its muscle tone and supports your
Vitamin B7 is a water-soluble vitamin that plays an important role in defending against common causes of heart disease. It has been shown to improve cholesterol levels, according to some studies and can help with diabetes complications such as atherosclerosis or plaque build-up on artery walls.
Chromium supplementation may also be helpful when taken alongside this ingredient because it seems more effective at lowering “bad” LDL cholesterols while raising good HDL (high-density lipids), which will decrease your chances of developing blood clots within the innermost layer called intima-media thickness between our muscles cells where most cases occur due to high Triglycerides level found among diabetics
Balances Blood Sugar and Improve Glucose Intolerance
Studies have shown that people with diabetes who take vitamin B7 and chromium picolinate supplements have better control of their blood sugar levels. It is especially beneficial for those whose prescription medicine does not work very well in controlling glucose to help bring the necessary balance back into patients systems quickly, without causing spikes or dips due to other factors out-of-control like stress
Biotin benefits these individuals because it facilitates more efficient insulin response which reduces risk on widely fluctuating BGID., This helps prevent prediabetes symptoms such as obesity/weight gain among others.
It helps to maintain optimal thyroid and adrenal function
Vitamin B7/Biotin is necessary for proper thyroid activity and fighting against adrenal fatigue. The thyroid plant and the adrenal gland are “master” glands that control multiple body states, including hunger; sleep; pain perception moods energy.
A deficiency in this vitamin can result in problems such as fatigue weight gain or loss trouble sleeping. In some cases, it has been recorded high doses of biotin may lead people to receive incorrect lab results from their endocrinologists. This is also known as biotin interference to the lab results. Rethinking biotin therapy is suggested in such cases.
Supports a Healthy Metabolism
Biotin, especially when combined with chromium has been shown to help lower blood sugar levels in people who have diabetes. This is because biotin helps facilitate the activity of insulin – which all goes back on your ability for a balanced state.
Also, it is aiding better metabolism and reduces risk factors associated with type 2 diabetes or prediabetes symptoms like weight gain that may develop over time if left unchecked.
Biotin deficiency is linked to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes. A lack of biotin may lead one’s body not to be able to utilize the sugar they consume due to this substance decreasing expression enzymes that stimulate its production by liver cells. This can result in symptoms like nerve pain being reduced when there isn’t enough biotin present because our bodies need these Enzymes so much!
It may help your brain function more effectively and prevent cognitive impairment.
Thiamine is a vitamin that helps you focus and have energy. It also prevents chronic stress and may help with memory loss. Studies have shown that people who don’t get enough thiamine may
Biotin is a vitamin that helps to keep the nervous system healthy. A lack of biotin can lead to poor mental function, such as an inability for someone who takes care of themselves and their health properly to become forgetful or develop Alzheimer’s disease later in life because they didn’t take enough B vitamins while on this Earth
B Vitamins have been shown via research studies how important these little nutrients really are when it comes down right now living with too many modern-day stressors like work pressure jobs we got after school then came home do our homework watch TV turn around to go outside play sports sometimes even if you’re feeling tired just want lay down.
Deficiency of Biotin – Vitamin B7
A lack of biotin can lead to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes. A lack of biotin may lead one’s body not to be able to utilize the sugar they consume due to this substance decreasing expression enzymes that stimulate its production by liver cells. This can result in symptoms like nerve pain being reduced when there isn’t enough biotin present because our bodies need these Enzymes so much.
Symptoms of a vitamin B7 deficiency can include:
Dry skin and hair including hair loss
Dry skin and hair are common signs of biotin deficiency because it helps regulate oil production in the scalp. Biotin deficiency may also produce dry skin patches on the face, hands, feet, or other areas where there is less natural oil present due to a lack of sebum produced by glands in these regions.
Rashes on the face – Dermatitis
Biotin deficiency may produce dry skin patches on the face, hands, feet, or other areas where there is less natural oil present due to a lack of sebum produced by glands in these regions.
Scars and erythematous patches are most prominent around the eyes, nose, or mouth. Alopecia (hair loss) may also be present in some cases as well as sparse eyebrows or eyelashes with thinning of the skin on their faces due to eczema-like symptoms like scaly redness from blepharoconjunctivitis which affects your tear ducts making it difficult at times when you’re blinking because they feel tight afterward causing burning sensation followed by stinging whenever we rub our lashes together after rainstorm/windy days etc…
Rarely does this lead up into generalized form but if unchecked can become similar-looking characteristics seen elsewhere such as examining psoriasis patients who have areas covered heavily without much-exposed flesh.
There is also an inherited deficiency in biotin. Biotin deficiency is most frequently caused by prenatal or hereditary factors. Early symptoms are acidosis, seizures and developmental delay as well; however dermatological features including skin rash can be reversible with early intervention.
Depression, lethargy and hypotonia
Biotin deficiency can produce depression, lethargy and hypotonia. Biotin is a vitamin that helps to keep the nervous system healthy. A lack of biotin can lead to poor mental function, such as an inability for someone who takes care of themselves and their health properly to become forgetful or develop Alzheimer’s disease later in life because they didn’t take enough B vitamins.
Difficulty sleeping or insomnia
A biotin deficiency can lead to insomnia and difficulty falling asleep. A biotin deficiency causes the body to become depleted of energy, which is vital for a restful night’s sleep.
Poor mental function, such as an inability to remember things or think clearly
Biotin helps to keep the nervous system healthy. A lack of biotin can lead to poor mental function, such as an inability for someone who takes care of themselves and their health properly to become forgetful or develop Alzheimer’s disease later in life because they didn’t take enough B vitamins.
Poor mental function, such as an inability to remember things or think clearly can also be caused by a biotin deficiency due to being unable to utilize glucose efficiently without this nutrient present.
Seizures
Seizures are another biotin-deficiency side effect, as the inability to efficiently utilize glucose without it leads to generalized form over time if not dealt with. Early symptoms are acidosis, seizures and developmental delay as well.
Health Risks from Excessive Biotin
Despite the many health benefits of biotin, it can cause problems if you take too much. Side effects of high dose biotin include skin rashes and digestive issues that could lead to insulin resistance or kidney damage – just one example out of many in this list from high amounts being unsafe for people with thyroid disease (which is quite rare).
In general, most people get enough B-vitamins through their normal diet alone so supplementation should only be required by doctors when directed otherwise; high dose biotin therapy may create false positives on tests identifying health conditions like overactive thyroids!
Final Thoughts
Biotin is vitamin B7, an essential vitamin that can be obtained through food or supplements. It has many benefits including regulating the metabolism of fats, amino acids and carbohydrates as well as maintaining healthy skin, hair follicles, nerves and muscles. However, it also has side effects if taken in too high of a dose which could include digestive problems or even kidney damage. As with any vitamin supplement consult your physician before taking biotin to make sure you are not running into health risks by taking excessive amounts.
By NutriWins team
