• Vitamins and Supplements

What is Vitamin B7? A Comprehensive Guide to Biotin and Your Health

Published: August 28, 2024
Updated: August 28, 2024
4 mins

If you’re looking for a dietary supplement to help improve your skin, hair, or metabolism, biotin is a popular choice.

Also known as vitamin B7, biotin is a powerful compound that offers many health benefits beyond clearing your skin and helping your nails grow.

However, to obtain these benefits, you need to get enough vitamin B7, either through diet or supplementation.

In this article, we’ll take an in-depth look at everything you should know about vitamin B7, including food sources rich in biotin to help you manage your intake and support your health.

What is Biotin (Vitamin B7)?

Biotin — or vitamin B7 — is one of the eight essential B vitamins that support various aspects of our overall health.

It’s often recommended for maintaining healthy skin and nails, and improving your metabolism due to its impact on enzymes.

Vitamin B7 can act as a coenzyme for certain amino acids — the building blocks of proteins — that help the body function properly.

The body needs enough biotin to perform various metabolic functions, but it can’t produce this vitamin on its own. This means it must be obtained through diet or a biotin supplement.

4 Surprising Ways Vitamin B7 Benefits the Body

Improves your complexion 

Vitamin B7 plays a significant role in maintaining the health of your skin by supporting the production of fatty acids, amino acids, and fat metabolism.

These components are essential for maintaining a strong skin barrier — the outer layer of your skin that guards against environmental damage.

When the skin barrier is strong, your risk of developing skin conditions like acne or eczema is also lower.

Improves hair and nail health

Biotin is one of the most well-known supplements recommended for healthier nail and hair growth.

While evidence is limited, studies have shown that biotin supplements may help improve the strength and durability of your fingernails and hair.

This is because vitamin B7 is an essential component in the production of keratin — a protein that makes up the hair and nails.

Vitamin B7 has been linked to the production of stronger keratin molecules, which can help strengthen hair and nails.

Improves metabolic function 

Metabolic function relies on the conversion of glucose (sugar) from carbohydrates and fatty acids into energy. 

Vitamin B7 can enhance these processes by helping the body break down and absorb nutrients more effectively.

Over time, this can improve your metabolism, providing more sustained energy throughout the day.

Enhances neurological function

Biotin also plays a vital role in neurological health. It’s involved in neurotransmitter activity and nerve signaling, which is essential for proper brain function.

Biotin deficiencies can lead to neurological symptoms such as lethargy, depression, and even hallucinations. 

Vitamin B7 can also help nerves recover from free radical damage, which can help prevent or delay diseases like multiple sclerosis (MS).

Common Sources of Biotin

Egg yolk

Egg yolk is one of the richest biotin sources, providing a significant amount of this vitamin per serving.

It’s also easy to add eggs to your diet, enjoying them as a breakfast food or nutrient-rich addition to salads. 

Organ meats

Organ meats are considered a great source of vitamin B7, especially beef liver and kidney.

These foods are also high in other essential B vitamins and nutrients, making them a good nutrient-rich addition to your diet.

However, it’s important to avoid consuming too much organ meat as this can cause vitamin toxicity.  

Nuts and nut butter 

Various nuts and nut butter are packed with healthy fats, protein, and vitamin B7. Popular options — and their nut butter variant — that you can include in your diet are:

• Almonds

• Peanuts

• Pecans

• Walnuts

Although nuts are generally considered healthy, they are also high in calories and should be consumed in moderation — especially if you’re trying to lose weight. 

Legumes 

Legumes are an excellent source of vitamin B7 and other essential nutrients, such as protein. This makes them a good option for individuals on a plant-based diet.

You can include the following biotin-rich legumes in your meals:

• Soybeans

• Peas

• Lentils 

Whole grains 

Whole grains — whole wheat, oats, and barley — are high in biotin and can help you maintain your daily intake.

These foods are also packed with other essential nutrients that promote a healthy digestive system, such as fiber.

Bananas

Although bananas aren’t extremely high in biotin, they are a great snack option if you’re looking for a quick nutrient boost.

They also contain minerals like potassium and fiber to support your overall health.

Vegetables 

Not only are vegetables a great source of various essential nutrients, but they also contain a good amount of vitamin B7. Vegetables particularly high in biotin include:

• Cauliflower 

• Mushrooms 

Dietary supplements 

Supplements may be useful for individuals who struggle to meet their vitamin B7 requirement through diet alone. These are potent doses of biotin that can help you manage your intake.

However, taking biotin supplements should be taken under medical advice to avoid any complications, such as interactions with other medications.

Managing Your Biotin Intake: Precautions and Considerations

How much biotin do you need per day?

The recommended daily intake (RDI) of vitamin B7 varies depending on your age, gender, and life stage.

For adults, the RDI is about 30 micrograms (mcg) of vitamin B7 per day. Pregnant or breastfeeding women should consume between 30 to 35 mcg per day.

Elderly individuals should speak to their healthcare provider about an adequate intake of vitamin B7 for their circumstances.

You should also consult your doctor about the RDI for infants, children, and teenagers to promote optimal development. 

What happens if you don’t meet your daily vitamin B7 needs?

If you consistently fail to meet your daily biotin needs, you may develop a biotin deficiency. This can cause symptoms like:

• Hair loss (alopecia)

• Rash around the eyes, nose, mouth, and genitals

• Brittle nails

• Symptoms of depression

• Lethargy 

• Hallucinations 

• Numbness of the hands or feet

• Seizures

It’s recommended to consult your doctor if you develop any of these symptoms or suspect you have a deficiency.

They can help you determine the best course of action to address potential issues without the risk of complications. 

Can you overdose on vitamin B7?

Vitamin B7 is generally considered safe and non-toxic, with no known adverse effects associated with consuming high doses.

Because it’s a water-soluble vitamin, any excess is excreted through urine. This means biotin can’t build up in the body and is unlikely to cause toxicity.

However, extremely high doses of vitamin B7 may interfere with some medical procedures — such as lab tests, leading to incorrect results.

That’s why it’s important to discuss biotin supplementation with your doctor, especially if you have to undergo any clinical tests.

Take Better Care of Your Overall Health with LifeMD

If you’re looking for more information on how to improve your vitamin intake to support your overall well-being better, LifeMD has got you covered.

A team of medical professionals can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today. 

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