Vitamin B7 (Biotin): Essential Roles, Natural Sources, and Deficiency Risks

 What Is Vitamin B7 (Biotin)?

Have you heard that someone saying the “beauty vitamin?”

Vitamin B7 which is also known as biotin is more oftenly referred as biotin. This is also member of vitamin B family.

It is called as beauty vitamin due to its role in the health of hair and nails. It also has many biological functions in the body.

Biotin acts as coenzyme like other member of vitamin B family for the conversion of carbohydrates, fats and proteins. It also participates in physiological reactions that involve the brain activity hormone production and fetal development.

Why is Biotin Important for Your Health

Biotin has the following key functions and health benefits.

Plays a Crucial Role in Metabolism

Vitamin B7 is essential to meet your body needs of energy. It acts as coenzyme for carboxylase enzyme that

• Convert glucose into usable energy (via gluconeogenesis)
• Break down fatty acids and amino acids
• Synthesize fatty acids needed for cell structure and hormones

When your body does not have adequate amount of biotin, body gets lower in energy which leads to fatigue and poor nutrition utilization.

Supports Healthy Hair, Skin, and Nails

The most prominent function of biotin inside your body is its involvement in the formation of protein knows as keratin. It Biotin boosts the infrastructure of keratein which is the foundation of skin, hair and nail.

It is suggested through studies that people with brittle nails and thin hair get benefit by biotin supplements.

In short it performs following functions

• Reduces hair breakage and supports growth
• Strengthens nails and reduces splitting
• Promotes a clearer, more hydrated skin appearance

Improves Cognitive and Nervous System Function

Vitamin B7 helps to maintain healthy brain function. It also balance the mood through

• Supporting neurotransmitter activity
• Promoting proper myelin sheath formation (a fatty layer that protects nerve fibers)
• Enhancing mental clarity
• reduces the risk of mood swings

 Supports a Healthy Pregnancy

Pregnant women need more biotin because their metabolic rate is higher due to development of fetus. Biotin is required by the fetus for the development of skin, nervous system and limbs.

Enhances Immune Function and Blood Sugar Regulation

Some studies suggest that biotin has role in regulation of blood sugar level. It is beneficial especially for people with type 2 diabetes. Biotin salsa has role in balanced immune response.

Recommended Daily Intake of Biotin

It is not complimentary that people with same age group or gender have same needs for biotin. The need of biotin is different on every stage of life.

Vitamin B7 is water soluble so it excreted through urine. It is necessary to take biotin on daialy basis to meet the need of body.

NIH provides for the general body requirements

Natural Food Sources of Biotin

Biotin is present in many natural foods so you can easily take it by eating these delicious and accessible biotin rich food items.

Here is a list of top biotin food sources.

Avidin is present in raw egg which inhibits the absorption of biotin. But when you eat fully cooked egg then avidin is destroyed by the heat and biotin becomes available for the absorption.

Biotin Deficiency: Causes, Symptoms, and Risk Groups

Causes of Biotin Deficiency

It is very rare for a person to develop vitamin B7 deficiency but still it can be developed by the following.

• Genetic disorders
• Long-term use of antibiotics because antibiotics kills gut bacteria that produce biotin.
• Alcoholism as it affects absorption and dietary intake
• Pregnant or breastfeeding status because they have increased demand of biotin.
• Consuming raw egg whites in large quantities.

Early Symptoms of Vitamin B7 Deficiency

When you can understand the early signs and symptoms of biotin deficiency only then you will be able to take advise from your health care provider.

• Hair loss or thinning
• Dry, scaly skin or red rashes (especially around the nose, eyes, and mouth)
• Brittle nails that split easily
• Fatigue and lack of energy
• Muscle pain or cramps
• Neurological symptoms like numbness, tingling, mood swings, or even depression.

Don’t Overlook the Power of Vitamin B7

Although vitamin B7 is overshadowed by more prominent vitamins biotin is foundation of your metabolism, your appearance ( i.e. nails, skin and hairs) ,energy and neurological health. You can meet your body needs through eating balanced diet that includes eggs, legumes and vegetable to support your body.