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Home :: Vitamin B7

Vitamin B7 - Benefits, Deficiency Symptoms And Food Sources

Alternative name : Biotin

What is Vitamin B7 ?

Biotin, or vitamin B7, is another B vitamin with varied duties. Best known by many people as a moisturizing agent in shampoos, conditioners, and skin creams, biotin is essential to numerous body processes. As with other B vitamins, biotin allows the body to metabolize carbohydrates, fats, and proteins. It aids in cell growth, is necessary for fatty acid production, and must be present for the body to metabolize other B vitamins.

Biotin also promotes normal function of the sweat glands, nerve tissue, and bone marrow, and helps relieve muscle pain. Biotin is a water-soluble vitamin produced in the body by certain types of intestinal bacteria and obtained from food.

Benefits of Vitamin B7

Vitamin B7 aids in cell growth; in fatty acid production; in the metabolism of carbohydrates, fats, and proteins; and in the utilization of the other B-complex vitamins. Sufficient quantities are needed for healthy hair and skin. One hundred milligrams of biotin daily may prevent hair loss in some men. Biotin also promotes healthy sweat glands, nerve tissue, and bone marrow. In addition, it helps to relieve muscle pain.

Recommended Dosage of Vitamin B7

The minimum Recommended Dosage Allowance of Vitamin B7 is 50 to 200 mcg.

  • Men - 200 mcg.
  • Women - 150 mcg.
  • Children - 100 mcg.

Special Intake of Vitamin B7

While a daily dose of 50 to 200 mcg. of vitamin K is recommended, the following individuals have increased needs for vitamin B7 :-

  • Individuals taking antibiotics, anticonvulsants, or sulfa drugs have increased needs for vitamin B7.
  • Individuals who consume saccharin or raw egg whites regularly-each of which contains a protein called avidin, which blocks the body's absorption of biotin-need extra vitamin B7.

Deficiency Symptoms of Vitamin B7

Symptoms of Vitamin B7 deficiency includes :-

  • Fatigue
  • Loss of appetite.
  • Depression.
  • Hair loss.
  • Lethargy.
  • Muscle pain.
  • Nausea.
  • Skin rashes.

Rich Food Sources of Vitamin B7

Vitamin B7 is found in brewer's yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans, and whole grains.

Some more information on Vitamin B7

Raw egg whites contain a protein called avidin, which combines with biotin in the intestinal tract and depletes the body of this needed nutrient. Fats and oils that have been subjected to heat or exposed to the air for any length of time inhibit biotin absorption. Antibiotics, sulfa drugs, and saccharin also threaten the availability of biotin


Current research has not revealed a toxic dosage for biotin. In tests, oral and intravenous doses of up to 20 mg of biotin have not produced toxicity in humans.

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