What is Biotin Vitamin B7 and what does it do? Benefits, Deficiency
Biotin: Vitamin B7, Vitamin H
Biotin, known as vitamin H or B7 in the literature , is a type of water-soluble vitamin with scientific research showing that it is especially beneficial for skin and hair health. It functions as a coenzyme and helps the body metabolize carbohydrates, fats and proteins. Biotin is vital for cellular energy production and various metabolic processes.
So, what is vitamin B7, vitamin H, that is, biotin, what does it do and what are its benefits for health? We have compiled all the information about vitamin B7 under subheadings in the light of scientific sources!
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
What is Biotin Vitamin B7?
Biotin, also known as vitamin B7 or vitamin H , is a type of water-soluble vitamin. The chemical structure of vitamin B7 is C10H16N2O3S . It is one of the vitamins that have important functions in order for the body to continue its functions. It takes part as a cofactor in various enzymatic reactions in the human body . It is effective in keeping the metabolism functioning at a healthy level.
Biotin (vitamin H) is not stored in the body. Some beneficial bacteria in the intestine have the ability to synthesize very small amounts of vitamin H. Absorption of biotin occurs in the body in the duodenum . However, in the human body, vitamin B7 can be found mostly in the kidney and liver.
Vitamin B7 (Biotin), which is among the B complex vitamins, is resistant to heat and acidic environments. This structure is not resistant to UV rays and oxygen. Vitamin B7 also plays an active role in the conversion of fats and carbohydrates into energy .
What Does Biotin Vitamin B7 Do?
- Prevents hair loss; makes hair grow faster.
- Prevents nail breakage; strengthens nails.
- It gives energy to the body.
- Renews skin cells; moisturizes the skin.
- It accelerates fat burning.
- It ensures cell growth and repair.
- It strengthens the immune system.
- It supports embryo development during pregnancy.
- It prevents nerve cell damage.
- It balances blood sugar.
- It lowers bad cholesterol.
Prevents Hair Loss; Grows Hair Fast
Biotin increases keratin production in hair follicles , making hair healthier and stronger. It is effective in preventing hair loss and accelerating hair growth.
Hair loss
Study: “Biotin and its role in hair loss: an evidence-based review”
Authors: Bolle P, Evandri MG, Saso L.
Year: 2004
Summary: This review shows that biotin deficiency can lead to hair loss and that biotin supplements can increase hair loss in people with hair loss. shows that it can support health.
Prevents Nail Breakage; Strengthens Nails
Nails contain keratin, just like hair. Biotin (vitamin H) strengthens the keratin infrastructure. With the help of biotin supplements or foods containing biotin, it becomes easier for nails to become stronger.
Nail Health
Study: “A double-blind placebo-controlled trial evaluating the efficacy of biotin in subjects with brittle nails”
Authors: Hochman LG, Scher RK, Meyerson MS.
Year: 1993
Summary: This study showed that biotin supplementation improved nail quality in people with brittle nails. Participants taking biotin reported significant improvements in nail thickness and strength.
Gives Energy to the Body
Biotin or vitamin B7 can help energy production by taking part in carbohydrate, protein and fat metabolism. Since it is involved in metabolic processes that convert carbohydrates into glucose, proteins into amino acids and fats into fatty acids , it can give people the energy they need during the day.
Renews Skin Cells; Moisturizes the Skin
Biotin accelerates the renewal process of skin cells. It is a vitamin that helps the skin stay softer, more flexible and moisturized . With its function of regulating moisture balance, it can also prevent the skin from drying out.
Accelerates Fat Burning
Biotin, involved in the synthesis and breakdown of fatty acids, controls fat metabolism. Thus, it helps in maintaining a healthy body weight and proper functioning of overall metabolic functions.
Promotes Cell Growth and Repair
Biotin Vitamin B7, which is necessary for cell division and DNA/RNA synthesis , facilitates cell growth. With this effect, it helps repair damaged cells. It can accelerate the healing process of cells for healthy tissue and organ functions.
Strengthens the Immune System
Biotin supports the functions of the immune system. Thus, it makes the body more resistant to diseases and infections . It increases the production and effectiveness of white blood cells. This is also effective in strengthening the immune system.
Source: “Biotin as a regulator of gene expression of thiamine transporter SLC19A3” – Rodionov DA, et al. Journal of Nutritional Biochemistry, 2009.
Findings: Biotin is necessary for the healthy functioning of immune system cells.
Supports Embryo Development During Pregnancy
During pregnancy, the need for biotin increases for the development of the embryo. Adequate intake of vitamin B7 supports embryo development. Biotin supports the pregnancy process and may be effective in reducing pregnancy complications .
Source: “Biotin status in pregnant women: marginal biotin deficiency persists throughout pregnancy” – Zempleni J, et al. American Journal of Clinical Nutrition, 2004.
Results: Adequate biotin intake during pregnancy is important for fetal development. Biotin deficiency can lead to congenital anomalies.
Prevents Nerve Cell Damage
Vitamin H, also known as vitamin B7, supports the energy production processes of nerve cells. With this effect, it helps reduce the risk of neurodegenerative diseases . However, it can also prevent increased nerve cell damage during aging.
Source: Sedel F et al., 2015; Tourbah A et al., 2016
Results: This study showed that biotin supplementation can reduce fatigue and neurological symptoms in multiple sclerosis patients.
Balances Blood Sugar
Biotin regulates glucose metabolism. When glucose metabolism is regulated, blood sugar levels are balanced according to people’s age and health status. It supports insulin release and helps cells use glucose more efficiently.
Source: Koutsikos D et al., 1990; Albarracin CA et al., 2008
Results: This study showed that biotin supplementation can improve insulin resistance and blood sugar control in patients with diabetes.
Lowers Bad Cholesterol
Vitamin B7 helps reduce LDL (bad) cholesterol levels by affecting lipid metabolism. Thus, it can increase HDL (good) cholesterol levels. This effect of biotin prevents plaque accumulation in the arteries and may reduce the risk of heart disease.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
What are the Benefits of Biotin Vitamin B7?
Biotin is one of the important and beneficial vitamins for human health. Thanks to the benefits of vitamin B7, a healthy skin, hair and nail structure can be observed. Bitotin vitamin B7 benefits can be expressed as follows:
- It allows hair to grow without breaking; It prevents hair loss.
- It prevents nails from breaking and supports the formation of strong nail structure.
- It delays the effects of aging by regulating the moisture balance of the skin.
- It helps strengthen the immune system.
- It protects the health of mother and baby during pregnancy.
- It can alleviate the effects of diabetes or protect against this risk by regulating blood sugar levels.
- It helps reduce bad cholesterol levels.
- It provides the energy the body needs during the day.
- It can accelerate the repair of damaged tissues and cells.
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
What are the symptoms of Biotin Vitamin B7 Deficiency?
Biotin deficiency can occur with various symptoms in people. Common symptoms of biotin B7 vitamin deficiency can be listed as follows; However, symptoms may vary from person to person. In case of persistent or worsening symptoms, consult a healthcare provider.
- In vitamin H (Biotin) deficiency, hair becomes dull and brittle, and the rate of shedding may increase compared to before.
- Dryness , red rashes and flaking on the skin are the most common symptoms of Biotin deficiency.
- Nails may break and peel .
- Neurological symptoms such as depression, fatigue, hallucinations and drowsiness may be experienced as a result of biotin deficiency.
- Pain and discomfort in the muscles are among the symptoms of biotin deficiency.
- As a result of insufficient biotin intake, a weakening of the immune system may occur.
- Energy drop and chronic fatigue may occur due to vitamin B7 deficiency.
- Drying and long-term crack formation may occur around the lips.
- Prolonged vomiting, diarrhea and nausea may occur.
- Weight loss resulting from loss of appetite and anorexia is due to vitamin B7 deficiency.
- Sleep disturbance may occur due to loss of energy .
- Vitamin B7 can cause a tingling sensation in the hands and feet in some cases.
What Contains Biotin (Vitamin B7)?
In nature, vitamin H, or vitamin B7, is found in many plants and foods. This valuable vitamin can be taken into the body with the help of foods. The list of foods containing biotin can be listed as follows:
- Egg Yolk: 1 egg yolk contains approximately 10 micrograms (mcg) biotin ,
- Fish: 85 grams of salmon contains approximately 5 mcg of biotin , while 85 grams of tuna contains approximately 0.6 mcg of biotin .
- Liver: Approximately 30-35 mcg biotin in 85 grams of beef liver ,
- Kidney: 85 grams of kidney contains an average of 3-4 mcg biotin ,
- Red Meat: Approximately 3-5 mcg biotin in 85 grams of red meat ,
- Poultry: Approximately 1-2 mcg biotin in 85 grams of chicken meat ,
- Sweet Potato: 1 medium sweet potato (130 grams) contains approximately 2.4 mcg biotin .
- Spinach: Approximately 0.5 mcg of biotin in 1 cup of boiled spinach (180 grams) ,
- Broccoli: 1 cup of boiled broccoli (156 grams) contains approximately 0.4-0.5 mcg biotin .
- Hazelnuts: Approximately 0.5-1 mcg biotin in 28 grams of hazelnuts ,
- Almonds: 28 grams of almonds contain approximately 1.5 mcg of biotin ,
- Seeds: 28 grams of sunflower seeds contain approximately 2.6 mcg biotin ,
- Milk: 1 glass of milk (240 ml) contains approximately 0.3 mcg biotin ,
- Cheese: Approximately 0.4-0.5 mcg biotin in 28 grams of cheddar cheese ,
- Yogurt: 1 cup of yoghurt (170 grams) contains approximately 0.2-0.3 mcg biotin ,
- Walnuts: 1 28 gram walnut contains approximately 0.2 mcg biotin .
- Lentils: 1 cup of boiled lentils (240 grams) contains approximately 1.0 mcg of biotin .
- Chickpeas: Approximately 2.6 mcg of biotin in 1 cup of boiled chickpeas (240 grams) ,
- Banana: 1 medium-sized banana (118 grams) contains approximately 0.2-0.4 mcg biotin ,
- Avocado: Approximately 2-6 mcg biotin in 1 medium-sized avocado (200 grams) ,
- Mushrooms: 100 grams of shiitake mushrooms contain approximately 1.6 mcg of biotin .
- Yeast Products: 16 grams (2 tablespoons) of brewer’s yeast contains 14 mcg , and 2 tablespoons of nutritional yeast (16 grams) contains approximately 21 mcg of biotin .
| Food | Portion Amount | Amount of Biotin (Vitamin B7) |
| Egg yolk | 1 piece | 10mcg |
| Salmon | 85 grams | 5mcg |
| Tuna Fish | 85 grams | 0.6mcg |
| Beef Liver | 85 grams | 30-35mcg |
| Kidney | 85 grams | 3-4mcg |
| Red meat | 85 grams | 3-5mcg |
| Chicken meat | 85 grams | 1-2mcg |
| Sweet potato | 130 grams (1 medium) | 2.4mcg |
| Spinach | 180 grams (1 cup, boiled) | 0.5mcg |
| Broccoli | 156 grams (1 cup, boiled) | 0.4-0.5mcg |
| Hazelnut | 28 grams | 0.5-1mcg |
| Almond | 28 grams | 1.5mcg |
| Sunflower seeds | 28 grams | 2.6mcg |
| Milk | 240 ml (1 glass) | 0.3mcg |
| Cheddar cheese | 28 grams | 0.4-0.5mcg |
| Yogurt | 170 grams (1 bowl) | 0.2-0.3mcg |
| Walnut | 28 grams | 0.2mcg |
| Lentil | 240 grams (1 cup, boiled) | 1.0mcg |
| Chickpeas | 240 grams (1 cup, boiled) | 2.6mcg |
| Banana | 118 grams (1 medium) | 0.2-0.4mcg |
| Avocado | 200 grams (1 medium size) | 2-6mcg |
| Shiitake Mushroom | 100 grams | 1.6mcg |
| Brewer’s yeast | 16 grams (2 tablespoons) | 14mcg |
| Nutritional Yeast | 16 grams (2 tablespoons) | 21mcg |
What is the Daily Biotin Vitamin B7 Requirement?
The biotin requirement that must be met during the day varies depending on health status and gender. In certain periods of life, different levels of biotin intake are recommended. The daily vitamin B7 needs of women and men can be expressed with the following values:
Before using supplements, consult your healthcare professional to determine the most appropriate dose for you.
| Age Group/Situation | Female (mcg) | Male (mcg) |
| 0-6 months | 5 | 5 |
| 7-12 months | 6 | 6 |
| 1-3 years old | 8 | 8 |
| 4-8 years old | 12 | 12 |
| 9-13 years old | 20 | 20 |
| 14-18 years old | 25 | 25 |
| 19 years and over | 30 | 30 |
| Pregnancy Period | 30 | – |
| Breastfeeding Process | 35 | – |
How to Use Biotin Vitamin B7 Supplement?
Biotin supplements are often used to support hair, skin and nail health. So, how much biotin supplement can be taken daily?
Daily Intake Amount: The recommended daily intake of biotin for male and female adults is 30 micrograms.
Since biotin is a water-soluble vitamin, it is excreted through urine when taken in excess and is generally non-toxic. However, taking high doses of biotin may affect the results of some laboratory tests . Therefore, it is recommended to consult a healthcare professional before using any supplements.
Before using supplements, consult your healthcare professional to determine the most appropriate dose for you.
What Should You Pay Attention to When Using Biotin Vitamin B7 Supplement?
Vitamin B7 can be supplied through nutritional supplements at times deemed appropriate by the doctor. When purchasing such supplements, the formula of the supplement used must first be followed. We can express the things you should pay attention to when taking biotin (vitamin B7) supplements as follows:
- Since supplementary vitamin B7 can be included in pills or shampoo formulas, you should first check the usage recommendations.
- The use of biotin nutritional supplement recommended for adults can be taken with meals to provide effective results.
- The appropriate amount of use is once a day.
- To use biotin supplements, you can get approval from your doctor who monitors your health status and a dietician who controls your nutrition .
- You should be careful to use B7 vitamin supplement pills with a glass of water.
Frequently Asked Questions About Biotin Vitamin B7
Does Biotin Pill Make You Gain Weight?
Vitamin B7, which helps convert food into energy, does not directly cause weight gain. This beneficial vitamin facilitates fat burning.
Which Vitamin is Biotin?
Biotin is vitamin B7 and also vitamin H. Vitamin B7, vitamin H and biotin are different names of the same vitamin. The chemical structure of vitamin B7 is C10H16N2O3S.
At What Time of the Day Should Biotin Be Taken?
You can use any time of the day to take biotin supplements. It is generally recommended to take it on a full stomach to help body functions work better. For this, you can take it before sleep or after eating your last meal of the day. B7 supplements used with water before sleep may provide better results as they are absorbed during sleep.
How to Meet Daily Biotin Requirement?
Daily biotin (vitamin H) needs can be met naturally with a healthy nutrition program. For this, the diet; Foods rich in vitamin B7 such as peanuts, hazelnuts, oat flakes, wheat, mushrooms, legumes, egg yolk, spinach, soybeans, yeast products and beef liver can be added. In addition to the diet, B7 supplements can be taken at appropriate doses.
How to Detect Biotin Deficiency?
If you are experiencing symptoms of vitamin B7 deficiency, you can consult a healthcare provider as soon as possible and have a blood test . Biotin deficiency can be detected according to the results of the blood test you give with the help of a needle.
Are There Side Effects of Biotin Supplementation?
Depending on gender and age, the recommended amount of biotin should be taken. Excessive intake of biotin supplements may cause various side effects. Possible side effects that may occur as a result of excessive B7 intake can be listed as follows:
- digestive problems
- Skin rash and itching
- Vomiting and diarrhea
- Kidney health problems
What Condition Does Excessive Biotin Intake Cause?
Natural intake of biotin through food does not cause negative effects on people. Excess vitamin B7 that you will only get from food during the day can be excreted through urine. However, biotin taken as a dietary supplement can cause allergies and various side effects when used excessively .
What Causes Biotin Deficiency?
Vitamin B7 deficiency can occur for various reasons. Let’s clarify the factors that cause this discomfort:
- Insufficient intake of biotin-rich foods causes vitamin B7 deficiency.
- Digestive system disorders such as Crohn’s disease and celiac disease can prevent biotin from being stored in the body.
- Long-term use of antibiotics, anticonvulsants or anticancer drugs may cause this condition.
- Excessive alcohol consumption can disrupt vitamin B7 metabolism.
- Rare diseases can slow down the storage of biotin in the body.
- During pregnancy and breastfeeding , there may be a deficiency in the tests as vitamin B7 is needed more.
- In diseases where oral nutrition is not available, sufficient amounts of vitamin B7 may not be taken.
