life extension supplements

What is Biotin (Vitamin B7) ?

Biotin (also known as vitamin B7 or vitamin H) is a member of the B complex vitamin family. It has several health benefits including:

  • assists with the metabolism of fats, carbohydrates, and proteins, and so is important in releasing energy from the food
  • helps with cell growth and helps to maintain skin, hair and eye health
  • facilitates the utilisation of the other B vitamins
  • during pregnancy it is important for embryonic growth
  • may help to regulate blood glucose levels in type 2 diabetics.

Dietary Sources of Biotin (Vitamin B7)

Biotin is manufactured by the gut bacterial flora in the intestines but it is also found in several foods, such as:

  • Meat, fish, egg yolks and organ meats (such as liver and kidneys)
  • Seeds and nuts, such as almonds, peanuts, pecans, walnuts and sunflower seeds
  • Certain vegetables, such as sweet potatoes, spinach, cauliflower, mushrooms, legumes and broccoli
  • Fruits, such as bananas
  • whole grains and cereals such as oatmeal

Biotin is manufactured by the gut bacterial flora in the intestines but it is also found in several foods, such as:

How Much Biotin do I Need?

Between 30 and 100μg per day of biotin is often recommended for adolescents and adults.

You can either take a multivitamin/mineral supplement or a B-complex formula that contains biotin. Most people do not need to take a separate biotin supplement unless they are treating diabetes, which should be done under a doctor’s guidance

What Happens if I Take Too Much Biotin?

Biotin is a non-toxic water-soluble vitamin and so any excess will be excreted in the urine. If you develop an unexpected skin rash after increasing your biotin supplement intake, see your doctor as it may be a sign of biotin overdose. Diabetics who are taking insulin may need to reduce their insulin dose if they take more than 4mg of biotin daily; diabetics should be under a doctor’s supervision.

Signs of Biotin Deficiency

Biotin deficiency is very rare as it is made by the gut bacterial flora in the intestines. Long-term use of antibiotics, however, can prevent the production of biotin and thus lead to deficiency symptoms. Signs of deficiency can also seen in people who regularly consume raw egg whites, which contain a protein called avidin that prevents the absorption of biotin into the blood.

Biotin deficiency can cause hair loss, anaemia, loss of appetite, insomnia, muscle cramps and nausea. In addition, it may cause a rash around the eyes, nose and mouth, skin infection; brittle nails; and nervous system disorders. Low biotin levels have been linked to seborrheic dermatitis in infants.

Biotin supplements can be found here.