Introduction of Vitamin B7. What functions does it have? How to take it?

Vitamin B7, also known as biotin or vitamin H, is an essential vitamin that is needed by the body. It helps support the health of the skin, hair, and nails and is involved in energy metabolism and nerve function. Biotin also helps promote the Metabolism of fats and proteins and may help lower cholesterol levels.

The body can get biotin from foods, including meats, beans, eggs, nuts, whole grains, and green vegetables. Most people are able to get enough biotin through their diet. However, some people, particularly vegans, lactating women, pregnant women, and infants, may need to supplement with biotin. A deficiency in biotin can lead to problems with skin, hair, and nail health as well as other health issues.

If you are concerned that you may be deficient in biotin, it is recommended that you discuss this with your doctor. Your doctor can help assess your nutritional status and provide guidance on how to get enough biotin through diet or supplements.


Biotin has a number of important functions in the body, including:


  • Supporting the health of the skin, hair, and nails: Biotin helps promote the growth and renewal of the skin, hair, and nails. A deficiency in biotin can lead to dry skin, brittle hair, and cracking nails.
  • Involvement in energy metabolism: Biotin helps convert sugars and fats into energy and is involved in metabolic processes in the body.
  • Helping promote the metabolism of fats and proteins: Biotin helps the body break down and synthesize fats and proteins, which are essential for maintaining health.
  • Supporting nerve function: Biotin helps promote the production and transmission of neurotransmitters, which are needed for maintaining brain and nerve health.
  • May help lower cholesterol levels: Some studies have suggested that biotin may help lower cholesterol levels, but further research is needed to confirm this.

Intake refers to the minimum amount of biotin that people should consume each day. Intake recommendations are based on age, gender, and physiological status.

In the United States, intake recommendations are set by the Dietary Guidelines Advisory Committee. According to the latest guidelines, intake recommendations are as follows:


  • Adult men: 30 micrograms/day
  • Adult women: 30 micrograms/day
  • Pregnant women: 30-60 micrograms/day
  • Lactating women: 35-60 micrograms/day
  • Infants: 5-6 micrograms/day
  • Children: 8-10 micrograms/day
  • School-aged children: 12-20 micrograms/day
  • Adolescents: 20-30 micrograms/day

These intake recommendations are based on ensuring that most people get enough nutrients from their diet. However, some people may need more or less biotin, so it is recommended that you discuss appropriate intake with your doctor or a registered dietitian.


Biotin is an essential vitamin that can be obtained from certain foods in the diet. Some foods that are high in biotin include:

  • Meats: Beef, lamb, and turkey contain higher levels of biotin.
  • Beans: Beans such as tofu, tofu milk, dried tofu, tofu skin, and tofu legs contain higher levels of biotin.
  • Eggs: Chicken, duck, and goose eggs contain higher levels of biotin.
  • Nuts: Nuts such as almonds, pine nuts, hazelnuts, and chestnuts contain higher levels of biotin.
  • Whole grains: Whole grains such as whole wheat bread, whole wheat pasta, and whole wheat flour contain higher levels of biotin.
  • Green vegetables: green vegetables such as spinach, mustard greens, celery, and broccoli contain higher levels of biotin.

In addition to getting biotin from food, it can also be supplemented in the form of a supplement. If you are concerned that you may be deficient in biotin, it is recommended that you discuss this with your doctor. Your doctor can help assess your nutritional status and provide guidance on whether you need to supplement with biotin and, if so, how to do so safely.

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