Vitamin B7 (Biotin or sometimes Vitamin H)

Biotin is a water-soluble vitamin also known as vitamin B7 or, more rarely, as vitamin H. It assists in energy metabolism and helps your body utilize energy sources more efficiently, as well as participating in the regulation and maintenance of appropriate blood sugar levels. Biotin is also necessary for healthy skin, nails and hair.

Although biotin deficiency is rare, there is an increased risk for its deficiency if you are over 50 or consume alcohol in large amounts. Biotin deficiency symptoms include fatigue, nausea, vomiting, loss of appetite, mental depression, and/or dry scaly skin. With regard to the latter in particular, research studies show that biotin deficiency may be linked to the development of skin conditions such as eczema and seborrheic dermatitis.

Biotin can be found in animal sources such as liver and kidney, as well as herring, and in vegetable sources such as wheat germ, avocado, peas, whole grains, cauliflower, and currants.

Health benefits of biotin

• Promotes healthy skin, nails and hair
• Assists in converting carbohydrates, protein and fat into energy
• Helps maintain even levels of blood sugar
• Necessary for cell growth and replication
• Essential for nerve tissues, sweat glands, and bone marrow
• Helps to reduce muscle pain

Recommendations

• RDI/AI — 30 mcg per day
• UL — ND