Vitamin B7 (Biotin)

Vitamin B7, or Biotin, is a vital water-soluble vitamin that supports metabolism, maintains healthy skin, hair, and nails, and ensures proper neurological function and gene expression.

Functions and Benefits

Hair & Nail Health: Promotes growth and maintains strong structure, making it a popular ingredient in beauty products.

Metabolism Support: Acts as a coenzyme to convert carbohydrates, fats, and proteins into cellular energy.

Skin Integrity: Helps maintain the skin barrier and prevents inflammatory conditions like dermatitis.

Gene Regulation: Plays a significant role in regulating the activity of genes involved in cell development.

Recommended Daily Allowance (RDA)

Group	Age / Stage	RDA (μg/day)
Children	1 – 8 years	8 – 20 μg
Adolescents	9 – 18 years	20 – 30 μg
Adults	19+ years	30 μg
Maternal	Pregnancy / Breastfeeding	30 μg

Top Food Sources (μg)

Organ Meats: Cooked Liver (27-35 μg).

Dairy & Eggs: Boiled Egg (13-25 μg), Cheese (2 μg).

Plants: Avocado, Cauliflower, Whole grains.

Risks of Deficiency and Overdose

Deficiency

Leads to hair loss, flaky skin around eyes/nose, lethargy, and in severe cases, hallucinations or depression.

Overdose Caution

Generally safe, but very high doses can distort blood test results for thyroid and heart function markers.

Special Considerations

Bacterial Synthesis: Humans can absorb biotin produced by bacteria in the small and large intestines.
Pregnancy: Borderline deficiency is common in pregnancy; adequate intake is crucial alongside folic acid to prevent developmental issues.