Introduction

Vitamin B7, commonly known as biotin, is a water-soluble B vitamin essential for energy metabolism and the health of hair, skin, and nails. It plays a key role in converting carbohydrates, fats, and proteins into usable energy.

What Is Vitamin B7 (Biotin)?

Vitamin B7 is a B-complex vitamin that functions as a coenzyme in metabolic pathways involving fats, carbohydrates, and amino acids.

• Scientific name: Biotin
• Type: Water-soluble vitamin
• Main role: Energy metabolism and keratin production

How Vitamin B7 Works in the Body

Biotin is required for several carboxylase enzymes involved in energy production and fatty acid synthesis.

• Helps convert food into energy
• Supports fatty acid and glucose metabolism
• Plays a role in keratin production
• Supports nerve function

Sources of Vitamin B7

• Egg yolk (cooked)
• Nuts and seeds
• Legumes
• Whole grains
• Bananas
• Sweet potatoes

Vitamin B7 Deficiency

Biotin deficiency is rare but may occur with prolonged antibiotic use, raw egg white consumption, or certain genetic disorders.

Common deficiency symptoms include:

• Hair thinning or hair loss
• Brittle nails
• Skin rashes (especially around eyes and mouth)
• Fatigue
• Depression or mood changes

Dosage & How to Take Vitamin B7

• Adults: 30 mcg/day
• Pregnancy: 30 mcg/day
• Breastfeeding: 35 mcg/day
• Supplement doses: Often 1000–5000 mcg

Biotin can be taken with or without food.

Forms of Vitamin B7

• Biotin (D-biotin)
• Biotin capsules or tablets
• Topical biotin-containing products

Benefits & Uses

• Supports hair growth and strength
• Improves nail thickness and resilience
• Supports healthy skin
• Supports energy metabolism
• Helps maintain nervous system health

Safety, Side Effects & Precautions

• Generally very safe and non-toxic
• No known upper toxicity limit
• High doses may interfere with lab test results
• Inform healthcare providers before blood tests

Special Populations

• Pregnant women: Essential for fetal development
• People with hair loss: Often used for hair support
• Diabetes patients: May support glucose metabolism
• People on antibiotics: Higher deficiency risk

Frequently Asked Questions

Is biotin good for hair growth?

Biotin supports hair health, especially in individuals with biotin deficiency.

Can biotin be taken daily?

Yes. Daily intake within recommended or supplement doses is generally safe.

Does biotin help nails?

Yes. Biotin may improve nail strength and reduce brittleness.

Can biotin affect blood test results?

Yes. High-dose biotin can interfere with certain lab tests, including thyroid tests.

Best time to take biotin?

Biotin can be taken at any time of day.