Vitamin B7 (Biotin): Best 20 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin B7 is also known as vitamin H, coenzyme R, or Biotin. It is a water-soluble vitamin and needs to take every day. Biotin working with Vitamin B1, Vitamin B2, Niacin, and other B complex vitamins in energy production.

Vitamin B7 can not synthesize by Humen cells. Bacteria in the large intestine can produce Vitamin B7 (biotin).

Sources of Vitamin B7

Vitamin B7 is mostly found in egg yolk, oil and nuts seeds, green leafy vegetables, and liver.

All values are per 100 grams

• CEREALS AND MILLETS

Samai

6.03 mcg (20 % of daily value)

Rice Bran

2.65 mcg (8 % of daily value )

Wheat vermicelli

2.00 mcg (7 % of daily value)

Whole wheat

1.03 mcg (3.4 % of daily value )

• PULSES AND LEGUMES

Cowpea (white)

4.28 mcg (14 % of daily value)

Cowpea (Brown)

3.97 mcg ( 13 % of daily value )

Moth bean

2.12 mcg (7 % of daily value )

Lentil (whole)

1.74 mcg (5.8 % of daily value )

• GREEN LEAFY VEGETABLES

Knol-khol leaves

13.57 mcg (45 % % of daily value )

Parsely

13 mcg (43 % of daily value )

Colocasia leaves

12.10 mcg (40 % of daily value )

Agathi leaves

7.75 mcg (26 % of daily value )

Fenugreek leaves

4.82 mcg (16 % of daily value)

Beet green

4.66 mcg ( 15 % of daily value)

Radish leaves

4.39 mcg (14 % of daily value )

Spinach

4.14 mcg (14 % of daily value )

Pumpkin leaves

3.40 mcg (11 % of daily value )

• OTHER VEGETABLES

Bean scarlet

12.26 mcg (40 % of daily value)

Broad bean

10.03 mcg (33 % of daily value )

Ridge guard

9.26 mcg (30 % of daily value)

Onion stalk

6.99 mcg ( 23 % of daily value )

Capsicum ( yellow)

6.33 mcg (21 % of daily value )

French bean

5.93 mcg ( 20 % of daily value )

Tomato (green)

4.74 mcg (15% of daily value)

Jack fruit (green)

4.37 mcg ( 15 % of daily value )

Peas (fresh)

4.04 mcg ( 13 % of daily value )

• FRUITS

Jack fruit (ripe )

4 mcg ( 30 % of daily value )

Papaya

3.05 mcg ( 10.16 % of daily value )

Orange (pulp)

2.88 mcg ( 9.6 % of daily value )

Mango

1.73 mcg ( 5.7 % of daily value )

• ROOTS AND TUBERS

Sweet potato

5.71 mcg ( 19 % of daily value )

Yam

4.51 mcg ( 15 % of daily value )

Colocasia

3.69 mcg ( 12 % of daily value )

Beetroot

2.56 mcg ( 8 % of daily value )

Radish

2.48 mcg (8 % of daily value )

Carrot

1.50 mcg ( 5 % of daily value )

• NUTS AND OIL SEED

Lin seed

21.25 mcg ( 70 % of daily value )

Pine seed

18.46 mcg ( 61 % of daily value )

Safflower seed

17.37 mcg ( 58 % of daily value )

Wal nut

13.5 mcg ( 45 % of daily value )

Pistachio

11.82 mcg ( 39 % of daily value )

Garden cress seed

8.66 mcg ( 28 % of daily value )

Almond

2.39 mcg ( 7.9 % of daily value )

• MUSHROOMS

Oyster mushrooms

22.51 mcg (75 % of daily value )

Shitake mushrooms

10.6 mcg (35 % of daily value )

Button mushrooms

9.23 mcg (30% of daily value )

• MILK AND MILK PRODUCTS

Paneer

21.04 mcg (70 % of daily value )

Khoa

20.39 mcg ( 68 % of daily value )

Whole milk (Buffalo)

2.16 mcg (7.2 % of daily value )

• POULTRY AND EGG

Egg yolk (Boiled)

58 mcg ( 193 % of daily value )

Omelet

17.13 mcg ( 57% of daily value )

Chicken (Liver)

4.07 mcg (13 % of daily value )

Benefits of Vitamin B7

• Fatty acid synthesis

Vitamin B7 (Biotin) acts as a coenzyme in four carboxylases action. These carboxylases play a critical role in the intermediate metabolism of gluconeogenesis, fatty acid synthesis, and amino acid catabolism.

• Cell growth

Vitamin B7 (Biotin) plays important role in cell cycle regulation. Many cells in the human body required rapid cell proliferation for normal functioning. For example immune system or intestinal epithelium cells. Proliferating cell leads to increased growth and DNA synthesis. This increases the demand for nutrients. Cell proliferation increase in demand for biotin. Biotin has an essential role in cell proliferation.

• Healthy hair growth

There are so many reasons for hair fall. We need to find out the actual reason behind deteriorating hair health and according to that treatment should be given.

Hair loss is sometimes associated with Biotin deficiency. The main component of hair is keratin. Keratin is protein and the main function of biotin is protein synthesis and more specifically in keratin production. In that aspect, deficiency of biotin leads to hair loss.

• Cognitive Function

All B- complex vitamins help to improve cognitive function. The intake of biotin is also improved brain function. This because of the beneficial effect of assisting neurotransmitter activity by intake of biotin.

• Weight loss

Biotin takes part in protein metabolism, lipid metabolism, and carbohydrate metabolism. It accelerates metabolism.

It modifies lipid metabolism by decreasing hyperlipidemia. It aids in weight loss by increase resting metabolic rate. It will break the amino acid, fatty acid, and glucose. this helps in the reduction of body weight.

• Cholesterol regulation

Biotin regulates the cholesterol level in the body. The triglyceride-lowering effect of biotin suggests that biotin could be used in the treatment of hypertriglyceridemia. Biotin deficiency leads to hypercholesterolemia which resulted in higher cholesterol in serum. the concentration of bile acid in the liver and activity of lipoprotein lipase in the heart and adipose tissue are significantly decreased in biotin deficiency.

• Cancer Prevention

Biotin present in large amounts in some cancer tissue than normal tissue. Therefore biotin is used in cancer treatment.

Conjugation of biotin with molecule endowed with anticancer properties and help them to find cancer cell and reach the molecule with anti-cancer properties to the targeted tissue. this treatment is known as Biotin-antitumor molecule conjugate.

• Prevent depression

Depression is characterized by feelings of unworthiness or guilt, poor concentration, loss of energy, and fatigue.

All B-complex vitamins such as Thiamin, Riboflavin, Niacin, Pyridoxine, and Biotin also help in combat depression.

B vitamin is involved in homocysteine metabolism. High homocysteine level leads to cerebral vascular disease, neurotransmitter deficiency which causes depression. B complex relieved all these symptoms.

• Regulation of blood glucose

Biotin improves glycemic control and serum lipid concentration in Type 1 Diabetes and reduces pain from nerve damage. Biotin improves glucose and triglyceride levels in Type 2 Diabetes. This study is very limited and required more study.

• Heart health

There are many contributors to cardiovascular disease. A low level of essential fatty acid is one of them.

Low biotin levels resulted in a low level of essential fatty acid. Biotin plays a vital role in fatty acid synthesis.

Therefore, an adequate amount of biotin level maintains the essential fatty acid production, leading to a healthy heart and lowers cardiovascular risk.

RDA of Vitamin B7

As referred to the Food Safety and Standards Authority of India The recommended daily allowance of biotin is not defined because of uncertainty about the contribution of the bacterially synthesized biotin in the human large intestine. However safe daily intake for Biotin is 30 mcg/day.

Symptoms of deficiency Vitamin B7

• Dry skin

• Glossitis

• Insomnia

• Anorexia

• Muscle pain

• Depression

• Hair loss

• Brittle nails

Causes of deficiency of Vitamin B7

• Consumption of raw egg for longer time

• Disorder in biotin metabolism

• Biotinidase deficiency

• Malabsorption

• Old age

Side effects of overconsuption of Vitamin B7

Vitamin B7 is a water-soluble vitamin and an extra quantity will be excreted through urine. So toxicity is very uncommon. But in rare cases, it shows the following symptoms of overconsumption. Before taking any extra quantity in supplementary form consult your dietitian or doctor to avoid any complications due to overdose.

• Acne

• Bowl discomfort

• Inflammation

• Acid reflux

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