What Are Vitamin B7 Foods and How Can They Help?

Vitamin B7 (biotin) is one of the B-complex vitamins essential for growth, energy production, and overall well-being. It naturally occurs in biotin-rich foods, but it can also be obtained from supplements. Like other B-complex vitamins, biotin is water-soluble and can’t cause overdose or toxicity. 

This article will reveal all you need to know about biotin, vitamin B7 foods, deficiency, and deficiency-related diseases. 

A Brief History of Biotin

Biotin was first identified as yeast’s nutritional requirement in 1927 and isolated in 1935. It’s interesting to note that the original vitamin B7 name was completely different back in the day. Initially, it was called vitamin H. 

Biotin’s usefulness became evident immediately after its discovery in 1927. Namely, researchers documented that adding raw egg whites to a regular, balanced diet produced abnormal neurological and dermatological symptoms.

This is because raw egg whites contain avidin. This protein strongly binds with biotin, thereby severely limiting its absorption by the small intestine. 

Finally, it was in 1942 that Vincent du Vigneaud established biotin’s structure. 

Vitamin B7 Absorption

More often than not, foods with biotin contain the protein-bound form of vitamin B7. Once biotin reaches the gastrointestinal system, peptidases and proteases break it down into biotin-oligopeptides and biocytin. 

Biocytin and biotin-oligopeptides are broken down to release free biotin by an enzyme called biotinidase found in the intestinal lumen. Free biotin is then absorbed through the intestinal villi in the small intestine. Excess biotin is stored in the liver.

Vitamin B7 Function 

Vitamin B7 is essential for maintaining optimal body function. Like other B-complex vitamins, it supports the catalysis of various enzymatic reactions in the body.

It’s a cofactor for five enzymes, all of which are carboxylases. The five enzymes include pyruvate carboxylase, acetyl-CoA carboxylase, methylcrotonyl-CoA carboxylase, acetyl-CoA carboxylase 1, and propionyl-CoA carboxylase. 

These enzymes play a major role in speeding up various metabolic reactions—fat metabolism, carbohydrate metabolism, and protein metabolism.

Biotin is also vital for nucleic acid metabolism—cell-cell signaling, modification of histones, and regulation of genetic sequences. 

Vitamin B7 Benefits

The following section will address various health aspects and conditions biotin can help control, maintain, treat, and prevent.

Biotin for Hair

Biotin positively affects hair health. It adds luster, volume, and thickness to it. What‘s more, this vitamin supports keratin production, which means you can use vitamin B7 for hair growth and scalp coverage improvement. This is especially beneficial for women experiencing thinning hair.

Skin and Fingernails Care

Vitamin B7 helps smoothen the skin and improve its general appearance. This vitamin also provides various vitamin B7 benefits to individuals with dry skin, as it supports hydration. 

Additionally, research shows that vitamin B7 can help fingernails grow stronger and faster.

Biotin and Pregnancy

Adequate biotin intake is essential during pregnancy since the lack of it can lead to fetal development problems. Many women develop deficiency despite the balanced diet including various vitamin B7 foods. 

Maintaining Nervous System Health

Like other B-complex vitamins, vitamin B7 helps maintain the optimum function of your nervous system. It enables proper nerve signals propagation, ensuring optimum neurotransmitter activity.

Together with other B-complex vitamins, biotin helps improve cognitive function and decreases neurodegenerative disorders such as Alzheimer’s and dementia. 

Diabetes

Research shows that biotin plays a significant role in reducing diabetes mellitus symptoms. It can regulate blood sugar levels and help with diabetic neuropathy (peripheral nerves dysfunction causing weakness or numbness).

Biotin Foods

Biotin is naturally found in various food categories in varying amounts. In general, animal sources of biotin have higher vitamin B7 content than plant-based sources. It’s important to note that cooking and processing techniques may also significantly affect vitamin B7 content. 

To make including this essential vitamin into your diet easier, we prepared an extensive vitamin B7 foods list for you, containing food items with the highest biotin content. 

Chicken Liver

Chicken liver is the top-ranking food item on the biotin-rich foods chart. This isn’t surprising since the liver is the body’s natural biotin storage.

A 3-oz serving of cooked chicken liver provides 138 mcg (460% DV) of vitamin B7, about three times more than the daily value provided by the beef liver.

Beef Liver

Beef liver also ranks high among vitamin-B7-rich foods. A 3-oz serving of cooked beef liver provides 31 mcg (103% DV) of vitamin B7. 

Pork Chops

A 3-oz serving of pork chops contains 3.8 mcg (13% DV) of biotin. 

Eggs

Eggs, especially yolks, are also excellent biotin vitamin food items. A single boiled egg can provide about 10 mcg (33% RDA) of vitamin B7. In addition to vitamin B7, eggs also contain protein, iron, and phosphorus.

It’s important to note that it’s essential to boil or fry the eggs thoroughly before consumption. This will help denature avidin and improve the absorption of vitamin B7. Additionally, thermal processing decreases the risk of typhoid fever (salmonella food poisoning).

Milk

There’s a hefty amount of biotin in milk, too. A single cup of 2% milk is enough to provide 0.3 mcg (1% DV) of vitamin B7. 

Besides biotin, milk is a good source of calcium, which helps in the development and maintenance of strong bones and teeth. Milk also contains vitamin D, protein, calcium, phosphorus, and potassium.

Yogurt

Yogurt is one of the good biotin sources. One cup of yogurt provides 0.2 mcg (1% DV) of vitamin B7.

Additionally, yogurt is rich in proteins, calcium, and various micronutrients. It boosts metabolism and increases satiety.

Cheddar Cheese

Cheese is another of the noteworthy vitamin B7 sources. It provides 0.4 mcg (1% DV) of vitamin B7 per oz. Additionally, Cheddar cheese is also rich in protein, calcium, and phosphorus. It also contains a good amount of vitamin B2 and retinol.

Salmon

A can (3 oz) of pink salmon provides 5 mcg (17% DV) of vitamin B7, making it one of the best vitamin b7 food sources in the seafood category.

Soybeans

Soybeans are another class of legumes with a significant vitamin B7 content. About 3/4 cup of whole soybeans provides about 19.3 mcg (64% DV) of vitamin B7.

Sweet potatoes

Besides being a rich vitamin B7 food, these fantastic tubers are excellent sources of fiber, carotenoids, minerals, and vitamins. Namely, 1/2 cup of boiled sweet potatoes provides 2.4 mcg (8% DV) of vitamin B7. 

Mushrooms

Mushrooms are excellent biotin-rich foods for vegetarian diet followers. The same vitamin (biotin) that protects these fungi from predators and parasites in the wild provides various health benefits to their consumers.

About 20 caps (4.23 oz) of canned button mushrooms provide up to 2.6 mcg (10% DV) of vitamin B7. On the other hand, one cup of chopped, fresh button mushrooms provides up to 5.6 mcg (19% DV) of vitamin B7.

Bananas

Bananas are well-known for their high potassium and biotin content. There’s also an abundance of fiber, carbohydrates, vitamins, minerals, and biotin in banana fruit. For example, a single banana offers about 0.2 mcg (1% DV) of vitamin B7. 

Avocados

Avocados are another one of the excellent biotin fruits sources known for their folate and unsaturated fats content. One avocado provides a minimum of 1.85 mcg (6% DV) of vitamin B7.

Broccoli

Broccoli is one of the few biotin vegetables, containing 0.4 mcg (1% DV) of vitamin B7 in 1/2 cup. It’s also packed with other nutrients such as fiber, vitamin A, vitamin C, vitamin B7, and calcium.

Walnuts

Walnuts offer 9.5 mcg (32% DV) of vitamin B7, making them the best sources of biotin among nuts. 

Peanuts 

Peanuts are also among the best foods high in vitamin B7. Besides biotin, these legumes contain copious amounts of protein, vitamins, minerals, and fiber. An ounce of roasted peanuts provides about 5 mcg (17% DV) of vitamin B7.

Sunflower Seeds

If you’re vegan, sunflower seeds could be good biotin food sources. About 1/4 cup of sunflower seeds provides 2.6 mcg (9% DV) of vitamin B7.  

Oatmeal

Oatmeal provides as much as 0.2 mcg (1% DV) of vitamin B7 per cup. Besides being one of the good sources of vitamin B7, oatmeal is rich in vitamins B2 and B3, fiber, and micronutrients such as selenium, phosphorus, and manganese.

Vitamin B7 Deficiency 

Biotin deficiency most often occurs due to causes unrelated to inadequate diet. What’s more, there’s no record of severe biotin deficiency in individuals who adhere to a regular mixed diet. 

Biotin deficiency symptoms include:

• Seborrheic dermatitis 
• Hair thinning and alopecia
• Brittle nails
• Paraesthesia (tingling sensation in the extremities)
• Hyperesthesia 
• Conjunctivitis
• Ketolactic acidosis
• Aciduria (excessive acid levels in urine)
• Seizures
• Lethargy
• Depression
• Hallucinations
• Developmental delay in newborns

Vitamin B7 Deficiency Diseases

Biotin deficiency affects various organ systems (particularly skin, eyes, nervous and cardiovascular systems), causing numerous conditions.

Dermatitis

Seborrheic dermatitis is a common symptom of biotin deficiency. This condition is characterized by scalp flaking and itching. What’s more, severe dermatitis can lead to balding. 

Children may develop many other dermatological problems including thinning hair, scaly skin, and frail nails. Additionally, they can experience muscle pain and cramps. Biotin supplements may help significantly improve these symptoms.

Hyperesthesia 

B7 deficiency in infants is sometimes characterized by hyperesthesia, the skin’s increased sensitivity to touch.

Paresthesia

Paraesthesia, tingling or “needle prick” sensation in the arms and legs, is another possible deficiency symptom.

Keratoconjunctivitis

Keratoconjunctivitis is an eye condition characterized by the cornea and conjuctiva inflammation. 

Anorexia

Anorexia is a potentially life-threatening eating disorder characterized by a loss of appetite that may occur weeks after the onset of deficiency. Supplements such as vitamin B7 tablets can help treat biotin-deficiency-induced anorexia. 

Anemia

Vitamin B7 deficiency can also result in anemia. This condition is characterized by a decreased oxygen-carrying capacity of hemoglobin, leaving the patient fatigued, unable to focus, etc. Severe cases of prolonged anemia may lead to heart failure.

Irregular Electrocardiographic Activity of the Heart

Particular sources indicate that individuals with a vitamin B7 deficiency may experience irregular heartbeat, palpitations, and other cardiac activity disturbances, potentially leading to a heart attack.

Groups at Risk of Biotin Deficiency 

Certain conditions can lead to an increased risk of biotin deficiency due to their ability to deplete vitamin B7 levels or impair its absorption.

Individuals With Biotinidase Deficiency

Biotinidase is a vital enzyme for vitamin B7 absorption and metabolism. Individuals affected by biotinidase deficiency can’t absorb biotin effectively despite adequate intake of biotin foods. 

If left untreated, biotinidase deficiency can result in various neurological and skin conditions and even coma and death in severe cases.  

Since biotinidase deficiency requires lifelong treatment with oral vitamin B7 supplements, starting from birth, all US newborns are screened for this disorder.

Individuals With Chronic Alcohol Exposure

Chronic alcohol intake can decrease the absorption of biotin and cause secondary B7 deficiency. Research shows that 15% of individuals with chronic alcoholism suffer from low plasma biotin concentration.

Pregnant and Breastfeeding Women

Research shows that vitamin B7 deficiency is a common occurrence in pregnancy. About a third of women develop it despite regular daily intake.   

Because of this, women are advised to eat plenty of foods high in biotin or introduce prenatal supplements containing this vitamin. 

Deficiency doesn’t affect only the mother but the fetus as well. Adequate intake of biotin during pregnancy protects pregnant women from severe deficiency symptoms and maintains proper fetal development. 

Recommended Dietary Intake

The following table shows the adequate vitamin B7 intake for various age and gender groups:

Biotin Toxicity 

FNB found no evidence of toxicity or adverse side effects of biotin when taken in excessive doses. Several studies confirmed that even taking doses as high as 10–50 mg a day produces no sign of toxicity.

Conclusion 

A balanced diet (with the inclusion of vitamin B7 foods such as liver, eggs, salmon, soybeans, etc.) is undoubtedly sufficient to provide you with adequate amounts of vitamin B7 for your body’s normal body functioning. 

The only thing you should remember is to thoroughly cook eggs to neutralize avidin from the egg whites and avoid the risk of vitamin B7 malabsorption and biotin deficiency.

FAQs

Is biotin vitamin H or B7?

Biotin and vitamin H are alternative names for vitamin B7. Vitamin B7 or biotin was initially named vitamin H after German terms for hair and skin (Haar und Haut) since the lack of this essential vitamin severely affects the two. 

What is vitamin B7 good for?

Vitamin B7 is essential for maintaining the optimal health of the skin, hair, eyes, liver, and nervous system. It’s also effective in diabetes management (regulating blood sugar levels) and prenatal care (fetal congenital disorders prevention).

What happens if you have too much vitamin B7?

There’s no evidence that excessive biotin intake causes toxicity or adverse effects. 

While high doses of vitamin B7 don’t affect the body directly, they may interfere with certain laboratory test results (e.g., thyroid hormone levels test), showing falsely low or falsely high values. 

What are the symptoms of vitamin B7 deficiency?

Biotin deficiency symptoms include:

• Seborrheic dermatitis 
• Hair thinning and alopecia
• Brittle nails
• Paraesthesia (tingling sensation in the extremities)
• Hyperesthesia 
• Conjunctivitis
• Ketolactic acidosis
• Aciduria (excessive acid levels in urine)
• Seizures
• Lethargy
• Depression
• Hallucinations
• Developmental delay in newborns

What foods are vitamin B7 found in?

Almost all food categories contain vitamin B7 in varying amounts. In general, animal food sources (chicken liver, beef liver, eggs, salmon, pork chops) provide higher vitamin B7 content than plant-based sources (soybeans, peanuts, mushrooms, sweet potatoes, avocado).

Are bananas high in biotin?

Bananas are one of the rare vitamin B7 foods from the fruit category that contains biotin. One banana delivers about 0.2 mcg (1% DV) of biotin.