Vitamin B7 (Biotin)
Vitamin B7, it’s chemical name is biotin. As a member of the B complex family of vitamins, it is water soluble, so the body excretes what it doesn’t use and must replace it every day. Its essential role is to act as a coenzyme during the metabolism of proteins, fats and carbohydrates. Good dietary sources include oatmeal, eggs, peanuts and liver.
However bacteria in the intestine produce significant amounts of vitamin B7 which is also probably available for absorption and use by the body.
How it helps
Biotin, like the other B vitamins, is a necessary part of the process that turns food into energy. It also helps the body produce fatty acids, which is important because the body needs fat to replace dead cells. This is particularly critical for the skin, because the dead cells must be replaced quickly to keep the skin healthy so it can protect the body from the outside environment. In fact it can be helpful for cradle cap and brittle nails.
What happens if I don’t get enough?
Biotin is found in almost all foods, and bacteria in the intestine also create this vitamin, so deficiencies are rare. Deficiencies may occur in people who take a lot of antibiotics that kill the intestinal bacteria. When a deficiency does occur, the symptoms may include:
■ skin rash
■ muscle cramps and pain
■ fatigue
■ nausea
■ depression
■ loss of appetite
■ hair loss
How much (dosage) should you take?
Males:
■ 19 years and older: 30 mcg per day
■ 14 to 18 years: 25 mcg per day
■ 9 to 13 years: 20 mcg per day
Females:
■ 19 years and older: 30 mcg per day
■ 14 to 18 years: 25 mcg per day
■ 9 to 13 years: 20 mcg per day
■ while breastfeeding: 35 mcg per day
What happens if you take too much?
No adverse effects have been reported.
Can drugs interact with it?
Antiseizure drugs, such as phenytoin and carbamazepine, can reduce the levels of biotin in the body.
Sources of Vitamin B7
Vitamins and Minerals: A Self-Hep Guide
This book provides a simple overview of the common vitamins and minerals available to help you supplement your diet when appropriate.
The information within this book is basic and does not claim to provide in any way comprehensive information of the subject matter but hopefully it can point you in the right direction when you need more information. All the information has come primarily from the government and authoritative bodies recommending daily intakes and pinpointing the limits of dosages per day. Experts in the field have tried to make the information easy to follow in this book.