7281530508_ded054db16_qBiotin also known as Vitamin B7, is a water-soluble vitamin that is included in the vitamin B complex group and comprises essential nutrients for metabolic functions, nervous, digestive and cardiovascular health functions.
It is a nutrient that helps maintain a youthful and attractive skin and it plays an important role in maintaining the health of our hair, nails and skin. Biotin Vitamin B7 is usually added to beauty products for hair and skin, though it is not well absorbed by the skin and should really be taken internally to unleash its full potential.
It can be found in foods like organ meats, avocado, eggs, cauliflower, legumes, mushrooms, berries, and fish.
Biotin Deficiency
Biotin (vitamin B7) deficiency does not occur in areas where people  consume enough calories and a healthy diet in general.
Biotin acts as a co-enzyme in the body and is 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, biotin, vitamin B7 must be present, these macro-nutrients energy bodies must be converted and used to perform physical activities and good psychological function.
Reasons why people who consume healthy food do not suffer from Vitamin B7 deficiency are:
  • many common foods provide biotin
  • our intestinal digestive bacteria have the ability to create some vitamin B7 biotin on their own.
  • recommended daily requirements are relatively low
Biotin is not stored in the body, therefore it being built up in the body is not possible, which means levels considered to be toxic are very rare. However, you must consume small amounts of vitamin B7 almost daily to keep your body’s supply high enough. Biotin is water-soluble, that is it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine.
Biotin deficiency occurs when there is
  • long-term use of certain anti-seizure medications
  • excessive antibiotic use
  • Digestive tract problems such as celiac disease, leaky gut syndrome or Chrons disease
When Biotin deficiency is apparent, visible signs are notable.
  • 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
  • cramps
  • tingling in the limbs
  • cognitive impairments
Recommended Uses:
It is suggested that the following be the daily dosage of Vitamin B7:
  • 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 (Vitamin B7) Supplements
Blueberries Sweet Fruit Fresh Summer Healthy
Vitamin B7 supplements usually include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin. Vitamin B supplements support metabolism functions, brain activity, nerve functions and the general daily functions of the body.
Taking B vitamin supplements together is generally the most efficient way of getting the most of these.
When consuming Vitamin B vitamin supplements, be aware not all supplements are produced equally. High quality products do not contain any additives, so keep in mind to purchase the superior quality vitamin that contains real food sources.
Food Sources of Biotin (Vitamin B7)
Vitamin B7 biotin comes in eight forms, but only one is vital to our body, and that is D-Biotin which has the full potential of vitamin capabilities.
Here are some of the 9 best food sources of biotin
  • Blueberries — 1 cup
  • Cauliflower — 1 cup
  • Buckwheat Bread — 1 slice
  • Liver  — 3 ounces
  • Eggs— 1 whole
  • Yeast — 1 tablespoon
  • Wild Caught Salmon or Trout — 3 ounces
  • Organic Cheese — 1 oz
  • Avocado — 1 whole
  • Also, berries, mushrooms and other types of fish are also good sources of biotin.
Vitamin B7 is found in the yolk of the egg and not in egg whites. Research shows that  not only do people miss out on B vitamins when they eat egg whites and discard the yolk, but that egg whites is capable to  lessening the effects of B vitamins and possibly even creating a vitamin B7 deficiency.