Vitamin B7, or biotin, is known for promoting cell growth and is often included in supplements aimed at enhancing hair and nail health, as well as in cosmetic products for skincare. But where can we find Vitamin B7 in the foods we consume daily?

1. What is Vitamin B7?

You may know Vitamin B7 by its popular name, biotin. This water-soluble B vitamin is found naturally in some foods and supplements. Biotin plays a crucial role in supporting enzymes that break down fats, carbohydrates, and proteins in food. It also helps regulate signals sent by cells and the activity of genes.

There is no established Recommended Dietary Allowance (RDA) for biotin due to insufficient evidence to suggest a specific daily amount needed for most healthy individuals. Instead, an Adequate Intake (AI) level is set to ensure adequate nutrition.

The AI for biotin is 30 micrograms per day for men and women aged 19 and older, and for pregnant women. Breastfeeding women need 35 micrograms per day.

There is no Tolerable Upper Intake Level (UL) for biotin, as no adverse effects have been reported from high intakes.

2. Health Benefits of Vitamin B7

Biotin supplements are often praised as a treatment for hair loss, promoting healthy hair, skin, and nails. While biotin deficiency can lead to hair loss and other skin or nail issues, evidence supporting the benefits of supplementation is not conclusive.

Some studies suggest that biotin may be most beneficial for those with nutrient deficiencies. However, research designs have limitations, such as:

• Diagnoses of different types of hair conditions are often not cited, and some hair loss may resolve without treatment, making it difficult to attribute recovery to biotin supplements.
• Some studies indicate that individuals with diabetes may be more prone to biotin deficiency, as biotin is important for glucose synthesis, potentially helping to maintain appropriate blood sugar levels in type 2 diabetes patients.

Despite inconclusive evidence, biotin supplements remain popular and are often included in multivitamins and supplements for hair, nails, and skin. While biotin may be present in some cosmetics, it is important to note that it cannot be absorbed through the skin, hair, or nails. The FDA advises individuals to inform their doctors about all supplements and dosages they are taking during medical visits.

3. Foods Containing Vitamin B7

Biotin is found in a variety of foods, although typically in small amounts. Foods that contain Vitamin B7 include:

• Walnuts and Peanuts: Good sources of biotin.
• Whole Grains: Such as whole grain bread and cereals.
• Dairy Products: Milk and egg yolks are notable sources.
• Fish: Salmon and sardines are rich in biotin.
• Meat: Pork and other meats also contain biotin.
• Vegetables: Mushrooms and cauliflower are good options.
• Fruits: Avocados, bananas, and raspberries contain biotin.

In general, a healthy and varied diet will provide sufficient amounts of biotin for your body’s needs.