By Tyler Woodward
If you're like most people, you probably think of vitamins as a way to keep your body healthy and functioning properly. And while that's certainly true, vitamins can also play a role in helping us look and feel our best. This is especially true for vitamin B7, also known as biotin.
In this post, we'll take a closer look at what biotin is and how it can benefit your health and appearance. We'll also discuss some of the best food sources of biotin so you can make sure you're getting enough of this important nutrient. So if you're interested in learning more about vitamin B7, keep reading!
- What Is Vitamin B7
- Vitamin B7 Discovery
- Functions Of Vitamin B7
- Vitamin B7 Deficiencies
- Best Sources Of Vitamin B7
What is Vitamin B7?:
Vitamin B7, also known as Biotin, is commonly known as the skin vitamin. B7 is one of the eight water-soluble B vitamins and plays an important role in the breakdown of carbs, fats & proteins for fuel as well as the regulation of genes.
Vitamin B7 Discovery:
Vitamin B7 was discovered as a result of the “egg white injury”, a case in which rats were fed egg whites developed dermatitis and hair loss. Other observations at the time found that raw eggs caused skin lesions to develop which could be cured by compounds found in yeast or liver.
Uncooked egg whites contain a protein known as avidin, which is a form of anti-vitamin. Avidin strongly binds to biotin (vitamin B7), making it unavailable to be absorbed through the intestines. Normally, egg yolks contain large amounts of Vitamin B7, but the avidin in uncooked eggs can prevent its absorption. Cooking your eggs prevents the avidin protein from binding to Vitamin B7, making eggs a viable source of the B-vitamins and preventing a B7 Deficiency.
Vitamin B7 was originally known as Vitamin H and it did not become known as Biotin until it was isolated from egg yolks by scientists Koegl and Toennis in 1936.
Read More: Does Your Multivitamin Suck?
Functions Of Vitamin B7:
The primary function of Vitamin B7 is as a carboxylation enzyme. Carboxylation is the process of adding CO2 to a molecule, which is a necessary step for a number of chemical reactions.
Biotin & Skin Health
Vitamin B7 is normally found in relatively high quantities in the hair and skin. Low levels of Vitamin B7 have been repeatedly associated with thinning hair and brittle nails and vitamin B7 supplementation has been used to improve these symptoms. While B7 is often touted as the ‘hair & mineral’ vitamin, the research shows that the benefits for nails and skin of B7 only occur in those that are deficient in it.
Biotin & Metabolism
Vitamin B7 plays an essential role in the breakdown of amino acids, specifically the branch-chained amino acids, and fats to be used as fuel. Biotin is also required in the process of gluconeogenesis, the conversion of amino acids or fat into glucose and plays a role in the synthesis of fatty acids. Lastly, vitamin B7 is a cofactor for the pyruvate carboxylase enzyme which is needed to convert glucose into ATP or usable energy. Without adequate B7 pyruvate can build-up in the cell since it cannot be further broken down without B7, resulting in the accumulation of lactic acid.
Overall biotin is an extremely important vitamin in metabolism and is necessary for our cells to function properly.
Vitamin B7 Deficiencies:
Biotin deficiencies are extremely rare except in cases of extreme malnutrition due to the wide variety of foods that contain Biotin and the ability of certain bacteria in our intestine to manufacture it. Biotin deficiencies can result in
- Brittle nails
- Thinning hair
- Skin Lesions
- Skin Rashes
Vitamin B7 deficiencies are most common in:
- People with epilepsy
- People with gastrointestinal or malabsorption disorders
- Pregnant Women
Read More: The Importance Of Micronutrients
Best Food Sources Of Vitamin B7:
Vitamin B7 can be found in high concentrations in:
- Egg Yolks
- Liver & other organ meats
- Dairy Product
- Nutritional Yeast
- Muscle meats including beef, poultry & pork
- Potatoes & sweet potatoes
- Many species of fish like salmon & tuna
Looking for a way to get an energy boost that doesn't involve caffeine or artificial stimulants? Daily B has you covered. The B vitamins in this supplement are vital for proper energy production and metabolism, and they've been shown to increase energy levels. So if you're looking for an overall healthy alternative to other options, Daily B is the perfect choice.