Everything You Need To Know About Vitamin B7

Widely known as biotin, vitamin B7 is a water-soluble nutrient that is part of the B vitamin family. This vitamin works as a catalyst for various metabolic reactions in your body to extract energy. From supporting your adrenal function to helping you maintain a healthy nervous system, vitamin B7 is necessary for key metabolic processes.

Let’s examine the importance of this nutrient in your body in detail.

Importance Of Vitamin B7 For Your Health

Vitamin B7 Is Important For Healthy Skin

When biotin is not a co-factor, a number of enzymes do not work properly leading to serious health complications like skin diseases, intestinal tract infections, and nervous system conditions. Biotin is also essential for carbohydrate and fat metabolism.

Another important reason why vitamin B7 is necessary for your body is that it can help address high blood glucose levels if you have type 2 diabetes. It also helps in maintaining healthy hair and nails, decreasing insulin resistance, improving glucose tolerance, and possibly preventing birth defects.

Lastly, biotin plays a crucial

role in your energy metabolism process. For this reason, it has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis. 1[ref]B vitamins and folic acid. National Health Service (NHS) Choices.[/ref]

Unfortunately, due to improper diets, some may experience a deficiency in the nutrient. Let’s examine the signs of vitamin B7 deficiency.

Signs Of Vitamin B7 Deficiency

 Seborrheic Dermatitis Is Caused Due To Vitamin B7 Deficiency

Usually, the chances of a biotin deficiency are rare. This is because your daily requirements are relatively small, food sources of biotin are abundant, and your body can efficiently recycle much of the biotin it has already used.

However, you can have a biotin deficiency in case of long-term use of certain anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, intravenous feeding, and eating

raw egg whites regularly.

The symptoms of the vitamin B7 deficiency are as follows:2

  • Seborrheic dermatitis
  • Dry skin
  • Brittle hair and hair loss
  • Fatigue
  • Intestinal tract issues
  • Muscle pains
  • Nervous system issues like depression, lethargy, and hallucinations

Therefore, to avoid this deficiency it is important to know how much vitamin B7 is required by the body for its optimal health. Let’s examine the recommended intake of this vitamin for adults and children.

Ideal Dosage Of Vitamin B7 For Your Body

The Recommended Intake Of Vitamin B7

For adults that are aged 19 years and older, a daily adequate intake (AI) of 30 micrograms (mcg) is recommended. While the daily AI for pregnant women is 30 mcg, the AI increases to 35 mcg for breastfeeding women.

For the best steps toward improved overall health, an AI of 50 mcg as part of a B-complex containing a full spectrum of B vitamins, including thiamin, B12, riboflavin, and niacin is recommended.

For infants aged 0–6 months, a daily AI of 5 mcg

is ideal while it can be increased to 6 mcg when the child is about a year old. A daily AI of 8 mcg for children aged 1–3 years; 12 mcg for children aged 4–8 years; 20 mcg for children aged 9–13 years; and 25 mcg for adolescents is the ideal recommended dosage.

To improve your child’s overall health, 40 mcg as part of a daily multivitamin dose can be the perfect fit. But, remember to always consult with your pediatrician before beginning any supplements.

Sources Of Vitamin B7

Egg Yolks Are Good Sources Of Vitamin B7

To ensure the right amount of biotin in your diet, it’s important that you gorge on vitamin B7-rich foods every day. Remember that the need for biotin intake varies from one person to another. Here’s a list of biotin-rich foods that you should look to include in your diet plan as much as possible:

  • Egg yolks
  • Fish
  • Milk
  • Meat liver and kidney
  • Unpolished rice
  • Oats
  • Soybeans
  • Nuts
  • Brewer’s yeast
  • Vegetables like potatoes, broccoli, spinach, cauliflower, etc.
  • Bananas

Before you decide your

daily diet, you also need to know that egg whites restrict the absorption of vitamin B7 and should, therefore, be avoided in large quantities.

So, have vitamin B7 in moderation and choose natural sources rather than supplements to reach the recommended intake of the nutrient required by the body for optimal health.