Biotin (Vitamin B7) is the next Vitamin among the B complex family.
Vitamins are a must need for proper body functioning. The two distinguished vitamin family based on solubility is water-soluble vitamins and fat-soluble vitamins. On Loaded Health the series of Vitamins already covered Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 & Vitamin B6. The next to be discussed is Biotin (Vitamin B7).
Let’s start the discussion on Biotin – Vitamin B7, its mechanism, sources, benefits, deficiency, diseases, and side effects.
What Is Biotin Good For?
Vitamin B7 is also known as Biotin. It is related to an extensive variety of metabolic methods in the human body, essentially related to the utilization of macronutrients that is carbohydrates, proteins, and fats.B7 plays a crucial role in skin, hair, and nails health.
Biotin Uses / Function of Vitamin B7
The major functions of vitamin B7 include:
- Helps convert food into energy and synthesize glucose
- Make and break down some fatty acids
- Needed for healthy bones and hair
- Supporting nail health
- Reduce inflammation
- Maintaining a healthy pregnancy and breastfeeding
- Reducing blood sugar in people with diabetes
- Boosting skin health
- Supporting Multiple sclerosis treatment
- Controlling neuropathy
- Improve cognitive function
- Increase good cholesterol
BIOTIN FOR HAIR
Biotin supplements are often promoted for hair, skin, and nail health. Studies showed that the effects of Vitamin B7 are great for hair growth. But still, all these researches are mainly related to keratin improvement and production that is main for building hair cells. For hair disorders, it is mainly used 3-5mg/day. However, results may take up to 3 months or more to appear.
Keratin is a basic protein that makes up your hair, skin, and nails. It’s clear that biotin improves your body’s keratin infrastructure. But beyond that, researchers aren’t really sure what biotin’s role in hair or skincare is.
BIOTIN FOR NAILS
Biotin can help in treating brittle nails as some researchers. Biotin supplements are said to be great for achieving healthier nails. Symptoms of brittle nails involve easy breaking, shattering, splitting, or cracking of nails. They might occur as a result of the aging process. However, nail discoloration and brittleness may be due to other health problems like thyroid issues.
The recommended dose of biotin is 2.5 mg/day for nail brittle and splitting.
BIOTIN FOR SKIN
B7 is great for the skin. It helps in decreasing inflammation, redness, or even breakouts. Also, effective in treating acne and other skin disorders. The usual recommended dose for skin issues is 100mcg to 10mg/day.
Biotin Foods / Foods High in Biotin
- Beef liver cooked = 3 ounces: 30.8 mcg (103% Daily Value)
- Whole egg = 10.0 mcg (33% DV)
- Salmon = 3 ounces: 5.0mcg (17% DV)
- Pork chop = 3 ounces: 3.8 mcg (13% DV)
- Hamburger patty = 3 ounces: 3.8 mcg (13% DV)
- Sunflower seeds = 1/4 cup: 2.6 (9% DV)
- Sweet potato = 1/2 cup: 2.4 (8% DV)
- Almonds = 1/4 cup:1.5(5% DV)
- Tuna = 3 ounces: 0.6 (2% DV)
- Spinach = 1/2 cup:0.5 (2% DV)
- Broccoli = 1/2 cup:0.4(1% DV)
- Cheddar cheese = 1 ounce: 0.4 (1% DV)
- Milk = 1 cup: 0.3 (1% DV)
- Plain yogurt = 1cup: 0.2 (1% DV)
- Oatmeal = 1 cup: 0.2 (1% DV)
- Banana = 1/2 cup: 0.2 (1% DV)
Recommended Daily Allowence (RDA)
Harvard Health Publishing, recommended a daily dose of Biotin as follows:
An average adult man and woman requires 30 mcg (micrograms) per day. Biotin can be used in a variety of ways, so your doctor can prescribe the proper dosage for you. In-depth RDA includes:
- Birth to 6 months 5 mcg
- Infants 7–12 months 6 mcg
- Children 1–3 years 8 mcg
- Children 4–8 years 12 mcg
- Children 9–13 years 20 mcg
- Teens 14–18 years 25 mcg
- Adults 19+ years 30 mcg
- Pregnancy 30 mcg
- Lactation 35 mcg
Biotin is available in dietary supplements containing biotin only, in supplements containing combinations of B-complex vitamins, and in some multivitamin/multimineral products. The absorption rate of oral, free biotin is 100%, even when people consume pharmacologic doses of up to 20 mg/day biotin.
CAPSULES AND BIOTIN TABLETS
Biotin tablets and capsules are available in various strengths such as: 500mcg 800mcg, 1000mcg, 2500mcg, 5000mcg, 7500mcg, 10000mcg, and even 12000mcg.
Biotin plus supplements are usually those that contain biotin plus folic acid. Available in 2500mcg and 5000mcg.
Liquid biotin is also available for oral intake and local application on hair and skin for damage repair. The strength is up to 20000mcg maximum.
Vitamin B7 Deficiency
The signs and symptoms of biotin deficiency typically appear gradually and can include:
- Thinning of hair
- Loss of hair easy breakage
- Scaly dry skin
- Skin rash
- Redness in eyes
- Itching in eyes
- Concentrated urine
- Poor nails health
- Sad mood
- Lack of energy
- Muscle and joint pain
- Inflammation of tongue
VITAMIN B7 DEFICIENCY DISEASES
Biotin deficiency is rare and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported. The signs and symptoms of biotin deficiency typically appear gradually and can include:
- Ketolactic acidosis (which occurs when lactate production exceeds lactate clearance)
- Aciduria (abnormal amounts of acid in the urine)
- Skin infections
- Brittle nails
- Developmental delay in infants
- Can leads to high blood pressure
- Can contribute to high cholesterol levels
BIOTINIDASE DEFICIENCY (BTD)
BTD is a rare yet serious disease in which the BTD gene is mutated leading to a type inherited/genetic disorder in which the body is unable to consume biotin and cause severe B7 deficiency as well as symptoms like:
- Vision loss
- Hair loss
- Hearing loss
- Skin rashes
- Recurrent infections
- Weak muscle tone
- Low IQ level
- Decrease balance
- Delayed growth
Treated with lifelong biotin replacement.
Too Much Biotin / Biotin Side Effects
There is no evidence in humans that biotin is toxic at high intakes. Several studies have found no adverse effects of 10–50 mg/day biotin, and even up to 200 mg/day oral biotin or 20 mg/day intravenously in people with deficiency.
However, taking Vitamin B7 with natural foods is fine. Be cautious where the supplements are concerned. Too much biotin supplements especially taken regularly and long term use can cause:
- GI upset
- Kidney issues
- Skin rash
- Increase urine
Frequently Asked Questions (FAQs)
DOES BIOTIN GROW HAIR?
Yes, biotin is very effective for growing hair, repair the damaged hair, improves overall hair health, and prevent breakage. B7 animates keratin generation in hair and can progress the rate of follicle extension.
IS BIOTIN BAD FOR KIDNEYS?
No, and Yes, If taken within RDA biotin will not harm you. But taking it for the long term and in high doses can create a burden on your kidneys. You might have more urine production or less.
DOES BIOTIN MESS WITH HORMONES?
Yes, studies have suggested that the use of biotin regularly can interfere with hormones. Even the blood levels of certain hormones such as Thyroid-stimulating hormone (TSH), Parathyroid hormone (PTH), and other thyroid hormones, and many others.
HOW LONG WILL IT TAKE FOR BIOTIN TO WORK?
If you start taking biotin for your skin, hair, or nails today. It might take 3 to 4 months for the results to appear.
The Bottom Line
Too much Vitamin B7 or too little Biotin can be problematic for your overall health. Thus, you must discuss with the clinician before starting taking the supplement and consuming natural richer sources instead. Furthermore, always take the recommended daily amount within RDI/RDA so that it would be safer for you.