Description
"Vitamin B7" (biotin) is a water-soluble vitamin produced by gut bacteria and found in eggs, nuts, seeds, and certain vegetables. Heat exposure during cooking can decrease biotin absorption, emphasizing the importance of dietary variety. Known primarily for supporting skin elasticity and healthy hair growth, biotin also strengthens nails and may alleviate skin issues. Cellular growth and fatty acid synthesis depend on biotin, enhancing energy utilization from carbohydrates, fats, and proteins. Balanced biotin levels support metabolism and vitality.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin B7 can lead to symptoms such as a red rash on the face, hair loss, brittle nails, conjunctivitis, fatigue, lethargy, loss of appetite, nausea, mild depression, and cradle cap in infants.
Synergists & Antagonists
Vitamin B7 works synergistically with vitamins A, B2, B5, B6, lysine, and alpha lipoic acid to support energy metabolism, skin health, and hair growth. However, it is antagonized by avidin, a protein found in raw egg whites, which binds to vitamin B7 and reduces its absorption.
Vitamin B7
Warnings
Vitamin B7 interacts with anti-seizure medications, antibiotics, and lipid-lowering medications, potentially reducing their effectiveness. While biotin toxicity is rare, excessive supplementation should be monitored.
Food Sources
Rich sources of vitamin B7 include nutritional yeast, walnuts, peanuts, cereals, milk, and egg yolks.
Time Frame
Biotin can be taken anytime, but it is best taken early in the morning for optimal absorption.
Depleted By
Biotin can be depleted by factors such as alcohol, anticonvulsants, sedatives, nicotine, hormone replacements, caffeine, antipsychotics, antibiotics, antifungal medications, antidepressants, analgesics, anti-inflammatory drugs, NSAIDs, and opioids.