Vitamin B7
Vitamin B7 or biotin supports healthy metabolism and helps to create essential enzymes. According to Alina Bradford at Live Science, biotin is often used to strengthen hair and nails and is also known as vitamin H. (1)
Biotin is in many foods, so biotin deficiency is rare. You should be able to get all the biotin you need by eating a healthy diet.
According to Hrefna Palsdottir, MS at Medical News Today, foods sources include organ meats, such as liver and kidney, yeast, egg yolks, cheese, legumes, leafy greens, cauliflower, mushrooms, and nuts. (2) Fruits like raspberries, strawberries and bananas also contain biotin.
Proven health benefits
- Supports a healthy energy-yielding and macronutrient metabolism
- Helps the nervous system function
- Promotes healthy hair
- Helps maintain healthy skin
Based on reports, it may help
- Digestion
- Stress and related symptoms
- Thinning or greying hair
- Acne, eczema and psoriasis
Benefits
1) Healthy energy-yielding metabolism
Vitamin B7 contributes to energy-yielding metabolism. We need it to help us absorb and utilise nutrients, including fats, carbohydrates and proteins. It also means that biotin can help promote proper growth and development.
2) Helps our nervous system function
It helps to support the normal function of the nervous system and could help to relieve stress, low mood, and other related psychological problems.
3) Promotes healthy hair
Biotin helps maintain healthy hair. Making sure you get enough biotin can help to prevent hair loss and grey hair.
4) Maintenance of healthy skin
The vitamin helps keep skin healthy, and deficiency may contribute to several skin conditions, including eczema and dermatitis.
Deficiency
Vitamin B7 deficiency can cause dermatitis, eczema, exhaustion and hair loss.
Biotin works well with
- Zinc and other B Vitamins, to support the proper digestion of carbohydrates, protein and fats
- Vitamin C, taken alongside B Vitamins, to promote the absorption and utilisation of nutrients
- Lemon balm, to alleviate digestion problems, anxiety and to aid sleep
Some things to consider
Uncooked egg white contains a protein known as avidin, which could block Vitamin B7 absorption. If you regularly consume raw eggs, you could be more at risk of deficiency. People who smoke could also be at risk. Some people are born with biotinidase deficiency and cannot process biotin, so they need to take extra biotin.
According to WebMD, you should consult your doctor before giving your child biotin supplements or taking them if you are pregnant or breastfeeding. People who are undergoing kidney dialysis may need extra biotin and should speak to their healthcare provider. (3)
Resources:
- https://www.livescience.com/51696-biotin-vitamin-b7.html
- https://www.medicalnewstoday.com/articles/318724
- https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin
