Biotin Vitamin

Biotin, or Vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions.

Biotin acts as a coenzyme in the body that’s needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, vitamin B7 biotin must be present in order to convert and use these macronutrients for bodily energy, to carry out physical activities and for proper psychological functioning.

Biotin is also a nutrient that helps us keep a young, attractive appearance since it plays a major part in maintaining the health of our hair, nails and skin. In fact, biotin sometimes gets the nickname the “H” vitamin, which stems from the German words Haar and Haut that mean “hair and skin.” Vitamin B7 biotin is commonly added to hair and skin beauty products, although it’s believed to not be absorbed very well through the skin and actually must be ingested to be fully beneficial.

Biotin can be found in foods like organ meats, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms.

Deficiency Can Prevent the Many Biotin Benefits

A vitamin B7 biotin deficiency is rare in nations where people generally consume enough calories and food in general. This is mainly because of three reasons: the recommended daily requirements are relatively low, many common foods provide biotin and researchers believe our intestinal digestive bacteria have the ability to create some vitamin B7 biotin on their own. 

(1)Biotin is water-soluble, which means it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine. Therefore, the body doesn’t build up reserves of biotin and it’s very difficult to consume too much, for levels considered to be toxic are very rare. However, this also means that you must ideally ingest small amounts of vitamin B7 almost daily to keep your body’s supply high enough. 

(2)People who are at an increased risk for vitamin B7 biotin deficiency include those with the following.

(3)long-term use of certain anti-seizure medications

prolonged antibiotic use

intestinal malabsorption issues or serious digestive disorders like Chron’s disease, celiac disease, or leaky gut syndrome

Although a biotin deficiency is very rare, when it does occur symptoms can include:

dry irritated skin

brittle hair or hair loss

lack or energy or chronic fatigue

digestive and intestinal tract issues

muscle aches and pains

nerve damage

mood changes


tingling in the limbs

cognitive impairments

Daily Recommended Values of Biotin (Vitamin B7)


According to the National Academy of Science’s Institute of Medicine, the daily recommended value of biotin is.

 (4) 5 micrograms daily for infants

6–8 micrograms daily for infants ages 7 months–3 years

12–20 micrograms daily for children ages 4–13

25 micrograms for adolescents

30 micrograms for male and female adults over 19

30 milligrams for pregnant women and 35 milligrams for women who are breastfeeding

Biotin (Vtamin B7) Supplementation

Vitamin B7 can be found as part of B-complex supplements, also sometimes called Adrenal Support Complex or Energy Complex supplements. These types of supplements usually include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin.

Together the B vitamin complex support metabolism activity, brain functions, nerve signaling and many other important daily functions. They also work with one another, so taking B vitamins together is always the best way to ensure you’ll get the most results.

If you plan to take B vitamin complex supplements, keep in mind that not all supplements are created equal. Purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or toxins in order to get the most benefits.

These are made by joining together different collaborative nutrients so your body recognizes the vitamins and minerals and can use them in a synergistic way — similar to how they appear in food sources. Acquiring vitamins like vitamin B7 in this natural way gives you the most beneficial results and helps you avoid unwanted, ineffective, synthetic vitamin fillers and toxins.

Food Sources of Biotin (Vitamin B7)

There are actually eight different forms of vitamin B7 biotin, but only one is naturally occurring — the kind found in food sources. This type is called “D-biotin” and is believed to be the only type that has full vitamin capabilities. This is another example of why it’s always best to get your vitamins and minerals from real food sources whenever possible, since they include nutrients just as nature intended for the body to use.

In 2004, when researchers examined 51 different foods to identify how much biotin was available, they found a wide range of varying biotin levels within each food. For those reasons, many authorities (including the USDA) do not list the amount of biotin available in common foods. However, according to studies, the foods below were some of the highest to be tested, although you will see the amount of biotin within each still ranges quite a bit.

Here are some of the 9 best food sources of biotin.

 (5) Liver  — 3 ounces cooked: 27-35 milligrams

Eggs — 1 whole: 13–25 milligrams

Yeast — 7 grams/about 1 tablespoon: 1.4–14 milligrams

Salmon — 3 ounces: 4–5 milligrams

Cheese (try organic goat cheese) — 1 oz: 0.4–2 milligrams

Avocado — 1 whole: 2-6 milligrams

Raspberries — 1 cup: 0.2–2 milligrams

Cauliflower — 1 cup: 0.2–2 milligrams

Whole Grain Bread (try Ezekiel bread) — 1 slice: 0.2–6 milligrams

Additionally, other berries, mushrooms and other types of fish are also thought to be good sources of biotin.

Interestingly, vitamin B7 is found exclusively in the yolk of the egg and is not at all present in egg whites. Some reports have shown that not only do people miss out on B vitamins when they only eat egg whites and discard the yolk, but that egg whites actually have the ability to deplete the effects of B vitamins, too — possibly evening creating a vitamin B7 deficiency.