Biotin or vitamin B7: what is needed and what products contain24.05.2022
Biotin (also known as vitamin B7, also known as vitamin H) is a very important substance that is part of the B group of vitamins. All B vitamins are water-soluble organic compounds that are replenished with food and are quickly consumed. Therefore, the intake of vitamins of this group, including biotin, should be regular. To compensate for the deficiency of vitamin B7, it is enough to regularly eat offal, nuts and vegetables.
What role does biotin play in the human body?
It is no coincidence that they talk about B vitamins in a complex – these substances perfectly complement each other, for which they are also called “team players”.
The B vitamins have their own “stars”. First of all, these are, of course, vitamins B6, B9 and B12. But biotin, as experts assure, could also become one of them.
Biotin was isolated from dried egg white in 1935⁴. Scientists identify the following beneficial properties of vitamin B7:
- Biotin is involved in the metabolism of fats, proteins and carbohydrates.
- Thanks to biotin, nervous tissue and sweat glands function normally.
- The health of the bone marrow, male seminal glands, skin cells and hair depends on the concentration of vitamin B7.
- One of the functions of biotin is to minimize zinc deficiency.
Biotin is synthesized by intestinal bacteria in the human body. It is easy to get it with food – subject to a variety of diets.
Vitamin B7 deficiency is rare. It can manifest itself in a situation where there are problems with intestinal absorption, with dysbacteriosis, alcoholism, and also when eating raw eggs.
Raw egg white contains a biotin antagonist. An experiment was conducted that showed that eating 12 raw egg whites per day reduces the absorption of vitamin B7. Moreover, to such an extent that in a few days a person will experience a clinical picture of biotin hypovitaminosis.
How does vitamin H deficiency manifest?
The following signs indicate a lack of this vitamin in the body:
- pale and smooth tongue;
- frequent nausea, poor appetite;
- anemia, high cholesterol, high glucose;
- liver enlargement;
- seborrheic dermatitis in the area of the nasolabial triangle and the scalp;
- hair loss³;
- weakness, fatigue, depression;
- inflammatory eye diseases.
Foods Rich in Biotin
The biotin requirement for an adult is between 30 and 50 micrograms per day² (the exact figure has not yet been established). As a rule, there are no special problems with the intake of this substance into the body. And yet, if you want to have beautiful hair, nails and skin, pay attention to the following foods.
100 g of pig kidneys contain 3-4 daily doses of biotin (140 mcg). Beef kidneys and liver are no less useful.
One boiled egg contains approximately 10 micrograms of biotin, so be sure to include this product in your diet. Avoid only raw eggs.
Almonds and sunflower seeds
A handful of almonds contains 1.5 mcg of biotin¹. In addition, this product is rich in protein, vitamin E and magnesium. It is also useful to include sunflower seeds in the diet – 20 g of this product contains 2.6 micrograms of biotin.
soy and peanut
Soy is one of the richest plant foods in biotin: 100 g of soy contains 60 mcg of this vitamin. In peanuts, half as much, but still a lot – 30 micrograms per 100 g of product. By the way, yeast is also an excellent source of biotin and contains as much of it as peanuts.
Vegetables and fruits
Broccoli contains a lot of biotin. Up to 10% of the daily value of biotin is contained in 100 g of mushrooms. About 2 mcg of biotin is found in 100 g of sweet potato. Quite a lot of biotin is found in spinach, green peas, corn and bananas.
Biotin and tests
If you have a thyroid condition and are monitoring your TSH, T3, and T4 levels, be aware that taking biotin supplements may interfere with your test results. Be sure to tell your doctor about this. Also, additional intake of vitamin B7 can distort the results of the analysis for vitamin D.
Hypovitaminosis of biotin or vitamin B7 is an extremely rare occurrence, but still worth playing it safe. Keep an eye on the health of your intestines – this is where some of this important substance is produced. Do not forget to include a wide variety of foods in your diet, and then you will not be afraid of any beriberi.
The article is not a medical recommendation. For professional advice, you should consult a doctor.
- Top 10 biotin-rich foods to include in your diet. website
- Understanding Nutrition, Fifteen Editions. Ellie Whitney, Sharon Rady Rolfes. 2019, 2016, Cengage Learning, Inc., C.304.
- Atkins, R. S. Bioadditives: a natural alternative to drugs // Per. from English. – Minsk: Potpourri, 2020. – S. 155-159.
- Dietology // Ed. A. Yu. Baranovsky. 5th ed. – St. Petersburg: Peter, 2020. – S. 158-160.
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