Vitamin B7, also known as Biotin

Biotin is needed in very small amounts to help the body break down fat.

The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need any additional biotin from the diet.

Biotin is also found in a wide range of foods, but only at very low levels.

Eggs 13–25 milligrams

Yeast 1.4–14 milligrams

Cheese 0.4–2 milligrams

Avocado 2-6 milligrams

Raspberries 0.2–2 milligrams

Cauliflower 0.2–2 milligrams

Whole Grain Bread 0.2–6 milligrams

Health Benefits of Biotin (Vitamin B7)

Supports a Healthy Metabolism

Vitamin B7 biotin regulates gene expressions that are critical in carrying out functions of the metabolism.

Vitamin B7, along with other B vitamins, is needed to convert the food you eat into useable energy that supports a healthy metabolism. Vitamin B7 does this in several ways: It converts glucose from carbohydrates and sugar sources into useable “fuel” that is the body’s preferred source of energy; it helps the body use amino acids from proteins to carry out multiple body functions; and it activates fatty acids from fat-containing foods like oils

Only once the body can use macronutrients from food for energy will normal, healthy metabolic activity take place. Vitamin B7 biotin also improves the metabolism and utilization of glucose, which is extremely beneficial in our society where cases of type 2 diabetes are so common.

Without enough vitamin B7 present in the body, symptoms of a sluggish metabolism may appear like low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, and changes in appetite, poor moods, and more.

May Improve Glucose Intolerance and Help Balance Blood Sugar

Vitamin B7 biotin, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. This is especially true for those who have blood glucose (sugar) levels that are not controlled well by prescription medicines.

Vitamin B7 benefits blood glucose levels because it facilitates the activity of insulin, which is the crucial hormone needed to bring blood sugar back to a balanced state. Better insulin response helps to reduce the risk of widely fluctuating blood sugar levels, which can lead to pre-diabetes, type 2 diabetes, weight gain and forms of metabolic syndrome.

Vitamin B7 biotin decreases the expression of enzymes that stimulate glucose production by the liver, therefore less sugar is released into the bloodstream. For this reason, vitamin B7 deficiency has been linked to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes. Vitamin B7 can also help reduce symptoms of existing cases of diabetes, including nerve pain.

Maintains Healthy Hair, Skin, and Nails

Vitamin B7 is needed to maintain healthy skin, hair and nails — so when someone experiences a vitamin B7 deficiency, symptoms may manifest in the form of thinning, splitting and brittle hair, or dermatitis that results in dry, irritated skin. You may notice that biotin is included in many cosmetic face creams, hair masques and other over-the-counter beauty products for this reason, but vitamin B7 biotin is much more effective when it’s eaten rather than applied topically.

According to studies, taking high doses of biotin can help treat weak hair and nails. In fact, this benefit of vitamin B7 biotic was first discovered when horses were effectively treated with biotin to correct problems with the horses’ hoofs becoming brittle and cracked.

Vitamin B7 biotin can also help to protect skin from acne, fungal infections, rashes and severe dryness and cracking.

Protects Brain Function and Fights Cognitive Decline

Vitamin B7 benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as neurodegenerative disorders like Alzheimer’s disease or dementia.

Because of their role in synthesizing hormones that are related to a mood regulation, B vitamins like vitamin B7 help to keep up a positive mindset, boost energy and increase concentration.

Helps Maintain a Healthy Cardiovascular System

B vitamins like vitamin B7 play a part in defending against common causes of heart disease including inflammation, atherosclerosis (or plaque build-up in the arteries), heart attacks and stroke.

Vitamin B7 and chromium together can help improve cholesterol levels, according to studies. Vitamin B7 have been shown to have positive results with increasing “good” HDL cholesterol, while helping to lower “bad” LDL cholesterol. This is especially true in people with diabetes who are susceptible to heart disease.

Supports Thyroid and Adrenal Function

B vitamins like vitamin B7 biotin are needed for proper thyroid activity and defending against adrenal fatigue. The thyroid plant and adrenal gland are “master” glands that are responsible for multiple body states, including hunger, sleep, pain perception, mood and energy.

A deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more.

Needed to Build and Repair Tissues and Muscles

Vitamin B7 helps in the growth and maintenance of bodily tissues, including to help repair and build muscles. When tissue or muscle is broken down, B vitamins like vitamin B7 biotin work to build back the strength of muscle and tissue that leads to growth.

B vitamins also help reduce inflammation that can result in muscle or joint aches, pains, or trouble moving. Even more seriously, a deficiency in vitamin B7 and other B vitamins can stunt growth and result in improper development in fetuses and infants. This is one reason why acquiring enough vitamin B7 biotin and all other B vitamins is crucial during pregnancy.

DV is (Daily Value)