BIOTIN VITAMIN B7 – Food Sources, Benefits, Dosage



Biotin, sometimes known as vitamin B7 or vitamin H, is a nutrient, one of eight water-soluble B vitamins.

What Is BIOTIN Vitamin B7 Good For?

Biotin is essential in turning carbohydrates, fats, and proteins into energy. Because it plays a role in the producing keratin, Biotin helps get healthy hair and skin. It also help sweat glands, nerve tissue, bone marrow, and male sex-gland function. It also works with the immune system to fend off illness. Several studies suggest that vitamin B7 may help restore the sense of taste among people who have lost it, however more research is needed. High doses of biotin have also been linked with reductions in general disability among multiple sclerosis (MS) patients. A deficiency in vitamin B7 plays a role in the increase of hair loss, dry and scaly skin, cracks at the corners of the mouth, dark reddish swollen and painful tongue, dry eyes, lack of appetite, tiredness, insomnia, and depression.

Food Sources Of BIOTIN

Vitamin B7 foods. Biotin can be found in brewer’s yeast; cooked eggs (especially egg yolks), sardines, nuts, legumes (beans, peas, and peanuts), whole grains, wheat germ, cauliflower, bananas, and mushrooms. A balanced diet contains adequate amounts of biotin. However, eating raw egg whites (meringue, for example) interferes with the body’s absorption of vitamin B7, as do alcohol, estrogen therapy, large amounts of the artificial sugar called saccharin, anti-seizure medications, and sulfa-based antibiotics.

Also at risk of low or absent levels of vitamin B7 are those who have been on intravenous feeding for a long time, and those suffering from digestive diseases (like Crohn’s and irritable bowel disease, or IBD). Food processing techniques like heat and canning also destroy vitamin B7. To get more vitamin B7 per food dollar, choose less heavily processed foods.


According to several medical information sites, vitamin B7 has not been linked to any side effects, even in high doses, and medical professionals view it as nontoxic. In addition, taking it as a supplement over the long term has shown an almost 50-percent improvement in the blood sugar levels of type 2 diabetes.

Biotin supplements commonly come in 10 micrograms (mcg), 50 mcg, or 100 mcg, either as pure vitamin B7 or mixed with brewer’s yeast. The recommended daily dose for adults is 30 mcg, rising to 35 mcg for breastfeeding women.