Vitamin B7, also known as biotin or vitamin H, is a water-soluble vitamin that plays a crucial role in various metabolic processes in the body. Biotin helps the body convert food into energy and supports the health of the skin, hair, and nails. In this blog, we’ll take a closer look at what biotin is, how it’s used by the body, the symptoms of over and lack of it in the body, and the food sources that contain it.
What is Vitamin B7 (biotin)?
Biotin is a member of the B-vitamin family, which includes other essential vitamins like thiamin, riboflavin, niacin, and folate. It’s a coenzyme that helps enzymes in the body carry out their functions, especially those involved in the breakdown of carbohydrates, proteins, and fats. Biotin is also involved in the synthesis of fatty acids, which are important for maintaining healthy skin, hair, and nails.
How does the body use Vitamin B7 (biotin)?
Biotin is essential for the proper functioning of various enzymes that break down nutrients and produce energy in the body. It helps convert carbohydrates, proteins, and fats into glucose, which is used by the body for energy. Biotin is also involved in the synthesis of glucose, fatty acids, and amino acids, which are the building blocks of proteins.
In addition, biotin plays a critical role in maintaining healthy skin, hair, and nails. It helps to strengthen the keratin structure of these tissues, which makes them more resilient and less prone to damage. Biotin has also been shown to improve the thickness and shine of hair, reduce hair loss, and improve the appearance of brittle nails.
Symptoms of over and lack of Vitamin B7 (biotin) in the body
Biotin deficiencies are rare, as the vitamin is found in a wide range of foods, and the body can recycle biotin that’s already been used. However, some people may be at higher risk of deficiency, such as pregnant women, people with digestive disorders, and those who consume large amounts of raw egg whites, which contain a protein that binds to biotin and prevents its absorption.
Symptoms of biotin deficiency may include thinning hair, brittle nails, skin rashes, fatigue, depression, and tingling in the hands and feet.
On the other hand, there are no known side effects of consuming too much biotin from food sources. However, taking high doses of biotin supplements can lead to interference with laboratory test results, particularly those used to measure hormone levels or blood glucose.
Food sources of Vitamin B7 (biotin)
Biotin is found in a wide range of foods, including:
- Eggs (especially the yolks)
- Organ meats (like liver and kidney)
- Nuts and seeds (like almonds, peanuts, and sunflower seeds)
- Fish and shellfish (like salmon and oysters)
- Dairy products (like cheese and milk)
- Fruits and vegetables (like avocados, bananas, and sweet potatoes)