Vitamin B7
Biotin
Preliminary
Vitamin B7 (Biotin) is a water-soluble vitamin essential for carbohydrate, fat, and protein metabolism. It's popularly supplemented for hair, skin, and nail health, though evidence for benefits in non-deficient individuals is limited. Biotin deficiency is rare but can occur with prolonged raw egg white consumption.
How It Works
Biotin serves as a cofactor for five carboxylase enzymes:
- Acetyl-CoA Carboxylase: First step in fatty acid synthesis.
- Pyruvate Carboxylase: Key enzyme in gluconeogenesis.
- Methylcrotonyl-CoA Carboxylase: Leucine catabolism.
- Propionyl-CoA Carboxylase: Odd-chain fatty acid and amino acid metabolism.
- Gene Expression: Biotin affects expression of genes involved in glucose metabolism and cell signaling.
- Hair/Skin: Mechanism unclear in non-deficient individuals. Keratin production may be involved.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Beef liver | 30.8 mcg per 3 oz |
| Eggs (cooked) | 10 mcg per large egg |
| Salmon | 5 mcg per 3 oz |
| Pork chop | 3.8 mcg per 3 oz |
| Sunflower seeds | 2.6 mcg per 1/4 cup |
| Sweet potato | 2.4 mcg per 1/2 cup |
Safety Information
Contraindications
- HIGH-DOSE BIOTIN INTERFERES WITH MANY LAB TESTS - stop 3-7 days before blood work
- Can cause falsely normal thyroid tests, false cardiac troponin results
Potential Side Effects
- Generally very well tolerated (rare)
- May cause acne breakouts in some individuals (uncommon)
- Lab test interference (not a side effect per se but important) (common)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.