Vitamin B7 (Biotin): What it is, Benefits, Side Effects and more
What is Vitamin B7?
Vitamin B7, more commonly known as biotin, is a water-soluble nutrient that is part of the vitamin B family. B vitamins help maintain adrenal function, help calm and maintain a healthy nervous system and are necessary for the key metabolic processes. Biotin is essential for the metabolism of carbohydrates and fats.
What is the chemical name of vitamin B7?
Biotin is a cofactor of water soluble enzyme present in minimal amounts in each living cell. It is produced mainly bound to proteins or polypeptides and is abundant in liver, kidney, pancreas, yeast and milk.
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Why is it necessary?
Biotin has vital metabolic functions. Without biotin as a cofactor, many enzymes do not work properly and serious complications can occur, such as various diseases of the skin, intestinal tract and nervous system.
Biotin can help control high blood glucose levels in people with type 2 diabetes and can be helpful in keeping hair and nails healthy, decreasing insulin resistance and improving glucose tolerance, and possibly preventing the birth defects.
It plays a role in energy metabolism and has been used to treat alopecia, cancer, Crohn's disease, hair loss, Parkinson's disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis and vaginal candidiasis. .
Benefits
Biotin has a range of possible benefits.
1-Metabolism of the macronutrients.
Biotin is important for the production of energy. For example, several enzymes need it to function properly.
These enzymes are involved in the metabolism of carbohydrates, fats and proteins. They initiate critical steps in the metabolic processes of these nutrients.
Biotin plays a role in:
Gluconeogenesis: this metabolic pathway allows the production of glucose from sources other than carbohydrates, such as amino acids. Enzymes that contain biotin help start this process.
Synthesis of fatty acids: biotin helps enzymes that activate important reactions for the production of fatty acids.
The decomposition of amino acids: enzymes that contain biotin are involved in the metabolism of several important amino acids, including leucine.
Biotin helps in the production of energy. It is compatible with a series of enzymes involved in the metabolism of carbohydrates, fats and proteins.
2-Fragile nails
Brittle nails are weak and easily splinter, split or crack.
It is a common condition, estimated to affect around 20 percent of the world's population.
Biotin can benefit brittle nails.
In one study, 8 people with brittle nails received 2.5 mg of biotin per day for 6 to 15 months. The thickness of the nail improved by 25% in the 8 participants. The division of the nails was also reduced.
Another study of 35 people with brittle nails found that 2.5 mg of biotin per day for 1.5 to 7 months improved symptoms in 67% of participants.
However, these studies were small and more research is needed.
Fragile nails are fragile and break or crack easily. Biotin supplements can help strengthen the nails.
3-Hair health
Biotin is often associated with greater hair growth and healthier and stronger hair.
There is very little evidence to support this.
However, a deficiency in biotin can lead to hair loss, indicating that the vitamin is important for hair (2, 10).
While it is often marketed as an alternative treatment for hair loss, only people with a real biotin deficiency get a significant benefit from supplementation.
It is recommended that people with biotin deficiency take 30 to 100 micrograms (mcg) per day. Babies would need a lower dose of 10 to 30 mcg.
It has not yet been determined if it improves hair growth in healthy people.
It is claimed that biotin promotes hair growth and healthy hair, but the evidence is weak. However, the deficiency has been linked to hair loss, and those who are really deficient can benefit from supplementation.
4-Pregnancy and lactation.
Biotin is important during pregnancy and lactation. These stages of life have been associated with a greater requirement of this vitamin.
In fact, it has been estimated that up to 50% of pregnant women can develop a mild biotin deficiency. This means that it may begin to slightly affect your well-being, but it is not serious enough to cause noticeable symptoms.
It is believed that deficiencies occur due to the faster breakdown of biotin in the body during pregnancy.
In addition, an important cause for concern is that studies in animals have found that a biotin deficiency during pregnancy can cause birth defects.
However, remember to always consult your doctor or nutritionist / nutritionist before taking supplements during pregnancy and during breastfeeding.
If you are pregnant or breastfeeding, your biotin requirements may increase. Up to 50% of women can get less of this vitamin than they need during pregnancy.
5-Reduction of blood sugar in people with diabetes.
Type 2 diabetes is a metabolic disease. It is characterized by high levels of blood sugar and altered insulin function.
Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics.
Some tests show that biotin concentrations in the blood may be lower in people with diabetes, compared to healthy people.
Studies in diabetics given biotin alone have yielded mixed results.
However, several controlled studies indicate that biotin supplements, combined with chromium mineral, can lower blood sugar levels in some people with type 2 diabetes.
When combined with chromium, biotin can help lower blood sugar levels in people with type 2 diabetes.
6-Skin health
The role of biotin in skin health is not well understood. However, it is known that you may have red and scaly skin rashes if you have deficiency.
Some studies also suggest that biotin deficiency can sometimes cause a skin disorder called seborrheic dermatitis, also known as cradle cap.
The role of biotin in skin health may be related to its effect on the metabolism of fats, which is important for the skin and may be affected when biotin is lacking.
There is no evidence to show that biotin improves skin health in people who are not deficient in this vitamin.
People with biotin deficiency may experience skin problems. However, there is no evidence that the vitamin has benefits for the skin in people who are not deficient.
7-Multiple sclerosis
Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed.
This protective sheath is called myelin and it is believed that biotin is an important factor in producing it.
A pilot study in 23 people with progressive MS tested the use of high doses of biotin. More than 90% of the participants had some degree of clinical improvement.
Although this finding needs much more study, at least two randomized controlled trials have been carried out in people with progressive MS. The final results have not been published, but the preliminary results are promising.
High doses of biotin are promising for the treatment of multiple sclerosis, a serious disease that affects the central nervous system.
Sources
Biotin is found in a wide variety of foods, so a real deficiency is rare.
Foods that are particularly good sources include:
- Organ meats, such as liver and kidney.
- Yeast
- Egg yolks
- cheese
- Vegetables, such as soybeans and peanuts.
- Green leafy vegetables
- Cauliflower
- Mushrooms
- Nuts and butters
In addition, your intestinal bacteria produce a certain amount of biotin. It is also available as a supplement, either on its own or as a component of mixed vitamin supplements.
Many foods contain significant amounts of biotin, and it is also available as a supplement. Your intestinal bacteria can also produce it.
What are the signs of a vitamin B7 deficiency?
Biotin deficiency is rare. Daily requirements are relatively small, biotin food sources are plentiful and the body efficiently recycles much of the biotin it has already used.
However, prolonged use of certain anticonvulsant medications, prolonged use of oral antibiotics, intestinal malabsorption, intravenous feeding, and the consumption of raw egg whites on a regular basis may lead to a biotin deficiency.
Symptoms of biotin deficiency include seborrheic dermatitis, dry skin, brittle hair / hair loss, fatigue, intestinal tract problems, muscle aches and nervous system problems.
How much vitamin B7 does an adult need?
The US Food and Nutrition Board UU The Institute of Medicine of the National Academy of Sciences recommends an adequate daily intake (AI) of 30 mcg in adults 19 years of age or older. The recommended daily AI for pregnant women is 30 mcg and 35 mcg for breastfeeding women.
How much does a child need?
The US Food and Nutrition Board UU The Institute of Medicine of the National Academy of Sciences recommends a daily AI of 5 mcg per day for babies from 0 to 6 months; 6 mcg per day for babies from 7 to 12 months; 8 mcg per day for children from 1 to 3 years of age.
12 mcg per day for children from 4 to 8 years old; 20 mcg per day for children aged 9-13 years; and 25 mcg for teenagers. Dr. Weil recommends 40 mcg as part of the daily multivitamin for children, but you should always check with your pediatrician before beginning any supplement.
How do you get enough vitamin B7 from your food?
Most healthy people who are not pregnant get adequate amounts of biotin through the diet. Foods rich in biotin include organ meats, barley, brewer's yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran.
Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes and spinach also provide biotin. Find more information about foods with vitamin B in our infographic.
Are there risks associated with too much vitamin B7?
No toxicity has been reported with the intake of biotin.
Are there other special considerations?
Vitamin B7 levels can be affected when taking anticonvulsant medications; Broad spectrum oral antibiotics can alter the normal intestinal bacteria that produce biotin.
Isotretinoin (Accutane) can reduce the activity of biotinidase, an enzyme that processes biotin. High doses of pantothenic acid can also decrease biotin levels in the body.
Safety
Biotin is considered very safe. Even mega doses of up to 300 milligrams (mg) per day to treat multiple sclerosis have not caused adverse side effects.
To put this in perspective, 300 milligrams is 10,000 times the commonly recommended dose of 30 micrograms for adults.
Because it is a water soluble vitamin, excessive amounts are excreted in the urine.
However, there have been some reports of high doses of biotin that cause strange results in thyroid tests, so consult a doctor before use if you are currently taking thyroid medication.
Biotin seems very safe, even in extremely high doses. There are no known side effects of biotin supplementation.
Side effects
Biotin is probably safe for most people when taken orally in an adequate manner or when applied to the skin as cosmetic products containing 0.0001% to 0.6% biotin. Biotin is well tolerated when used in the recommended doses. It is possibly safe when administered as a shot.
Special precautions and warnings
Pregnancy and lactation: Biotin is possibly safe when used in the recommended amounts during pregnancy and lactation.
Children: biotin IS POSSIBLY SAFE when taken orally and properly.
A hereditary condition in which the body can not process biotin (biotinidase deficiency): people with this condition may need additional biotin.
Kidney dialysis : people receiving renal dialysis may need additional biotin. Check with your health care provider.
Smoking : people who smoke may have low levels of biotin and may need a biotin supplement.
Laboratory tests: Taking biotin supplements may interfere with the results of many different blood lab tests. Biotin can cause falsely high or falsely low test results. This could lead to lost or incorrect diagnoses.
Tell your doctor if you are taking biotin supplements, especially if you have laboratory tests, as you may need to stop taking them before your blood test.
Most multivitamins contain low doses of biotin, which probably will not interfere with blood tests, but talk to your doctor to be sure.