Vitamin B7 (Biotin)

Biotin or Vitamin B7 also known as vitamin H is a water-soluble B-complex vitamin. It is common in two forms in foods; the free form vitamin and the protein-bound coenzyme form, biocytin. The free form is absorbed from the small intestine but not biocytin until the bond to amino acid lysine is broken by the enzyme biotinidase.

This vitamin is important in the essential metabolic reactions for the synthesis and oxidation of fatty acids and carbohydrates. It is also an essential aid in the utilization of other B-complex vitamins such as B12, folic acid, pantothenic acid and of protein. If Biotin is not available production of fatty acids is impaired. It plays a special role in the Krebs Cycle the process in which energy is produced and released from food.

Biotin is widely distributed in food but the amounts vary considerably. Part of our needs is supplied by bacteria in our intestines and deficiency is rather rare. The suggested intake for adults is 30µg/day. Avidin a protein found in raw egg whites can prevent the absorption of Biotin in the intestine. The consumption of the occasional egg white is not a problem as it would take 10 to 20 raw eggs to produce a deficiency.

Deficiency of biotin is a rare metabolic genetic disorder. If untreated can have serious and even fatal results. If undetected, severe biotin deficiency can occur in infants as a result of lack of biotinidase. Initial deficiency symptoms are hair loss and skin rash. Other symptoms and signs include convulsions, impaired growth and other neurological disorders.

Benefits and Sources of Biotin

Benefits of vitamin B7 include improvement in the treatment of seborrheic dermatitis, baldness, blood sugar control in those with type 2diabetes. Excess intake of biotin, biotin 5mg/daily for more than a month can create symptoms such as those of alopecia or male pattern baldness.

Good sources of vitamin B7 or Biotin are organ meats such as liver and kidneys- 100mg/100grams, chicken breast, oysters, broccoli, egg yolks, salmon and dairy. There are still many links missing in our knowledge about Biotin and the bio-availability of this nutrient. There is no upper level for biotin.

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