Vitamin B7 (Biotin): Functions, Sources, and Benefits
Introduction
Vitamin B7, also known as biotin, is a water-soluble vitamin essential for the body’s metabolism and proper functioning. It plays a vital role in several key metabolic pathways, including the metabolism of fats, carbohydrates, and amino acids involved in protein synthesis. Additionally, biotin is frequently included in supplements for strengthening hair and nails and is a common ingredient in skincare products due to its role in cell growth.
Sources of Biotin
Biotin is naturally found in various foods, albeit in small amounts:
- Animal Sources: Egg yolks, milk, salmon, pork, and sardines.
- Plant Sources: Walnuts, peanuts, mushrooms, cauliflower, avocados, bananas, and soybeans.
- Grains: Whole grains and cereals.
A well-balanced diet typically provides sufficient biotin.
Health Benefits of Biotin
Biotin plays a crucial role in maintaining overall health, including:
- Metabolism: It functions as a coenzyme in pathways involving fatty acids, essential amino acids, and gluconeogenesis (glucose synthesis from non-carbohydrates).
- Nervous System and Liver Health: Supports proper functioning of the nervous system and aids liver metabolism.
- Hair, Skin, and Nails: While often included in supplements for enhancing hair and nail strength, evidence directly linking biotin to improved skin and nail conditions or increased hair growth remains inconclusive.
- Diabetes Support: Some studies suggest biotin may help maintain blood sugar levels in individuals with type 2 diabetes.
Although biotin deficiency is rare, individuals with conditions like Crohn’s disease may be at higher risk. Symptoms of deficiency include:
- Hair loss
- Skin rashes
- Cracking at the corners of the mouth
- Loss of appetite
- Blank or tired eyes
Dosage Recommendations
As a water-soluble vitamin, biotin is not stored in the body and is excreted through urine, necessitating daily intake. Gut bacteria also produce small amounts of biotin.
- Recommended Daily Intake:
- Infants (0–6 months): 6 micrograms
- Adults (19+ years): 30 micrograms
- Nursing mothers: 35 micrograms
The average daily biotin intake is approximately 36 micrograms. However, for individuals with specific deficiencies or conditions, a healthcare professional may recommend adjusted doses.