Vitamin B7 - Biotin or Vitamin H
The B7 Vitamin biotin also vitamin H is used in the body to transfer carbon dioxide and essential to metabolize carbohydrate and fat. A normal healthy diet normally contains the right amount of biotin.
You normally find the B7 vitamin Biotin in:
- fortified cereals
- egg yolk
- legumes
- nuts.
A small amount of biotin is produced by intestinal bacteria that helps supply the body’s daily needs.
The B7 vitamin biotin is important to the body by helping certain enzymes speed up their chemical reactions. B7 biotin supports the normal health of blood cells, bone marrow, hair, nerve tissue and male gonads. You will find B7 biotin brain, liver and muscle tissue in low concentrations. The B7 vitamin is used to synthesize intracellular carboxylase enzymes and is required for skin and hair growth.
The B7 vitamin or H vitamin main role is to metabolize carbohydrates, fats and proteins. B7 biotin is used in making glucose and other amino acids in energy production. The B7 vitamin has a big part in helping the body use glucose (blood sugar), a source of energy for body fluids.
Adding B7 vitamin biotin to your diet may improve the problem of thin and splitting fingernails and toenails. Also for hair plus it’s used to fight against alopecia (hair loss) in adults and children.
B7 biotin is given in large doses to babies to help the condition (infantile seborrhea) and people with genetic problems in biotin metabolism.
Biotin B7 vitamin supplements are given to diabetic’s to help lower blood sugar. People that have the type 2 diabetes most often do not have enough B7 biotin.
Some of the other skin problems biotin supplements can improve like cradle cap. It is also used to fight against early graying of the hair for those that normally have low B7 biotin levels. Weight loss programs use it the help metabolize the fat better and more efficiently.
How Much B7 Biotin is Needed?
The recommended daily allowance by the RDA is 30 to 100 mcg. The value used for labeling supplements is 300 mcg a day. In treating the hair and nail problems higher doses of up to 2,500 mcg are used in safely treating them.
Much higher doses of 5 to 15 mg a day have been recommended to use to lower blood sugar in diabetics. Like most all the B vitamins the B7 biotin vitamin H works better used with all the other B vitamins.
The B7 vitamin is available in many different sources. You can find it in multivitamin and multi-mineral and as a single ingredient. In single ingredient products, B7 biotin capsules, lozenges and tablets are available.
B7 Vitamin or Vitamin H Sources in Foods
- Beans
- Breads
- Brewer’s yeast
- Cauliflower
- Chocolate
- Egg yokes
- Fish
- Legumes
- Liver
- Molasses
- Dairy products
- Nuts
- Oatmeal
- Oysters
- Peanut butter
- Poultry
- Wheat germ
- Whole grains
B7 Vitamin Deficiency
You can get a biotin deficiency by just eating egg whites raw. The reason for this is the egg whites contain a protein that binds the B7 biotin and prevents absorption. Another cause is long term use of antibiotics and some of the effects are anemia, dermatitis, depression and nausea. The long term use of medications used to stop seizures will also cause the biotin deficiency.
Other Results of Biotin Deficiency
A deficiency of this type will produce anemia, depression, hair loss, nausea and muscle pains.
B7 Vitamin Side Effects and Toxicity
There are no known reports of side effects using B7 biotin in levels of up to 10 mg a day. B7 biotin vitamins are soluble in water they are passed through the body in the urine.
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