Vitamin B7, or biotin is one of the most celebrated of the B vitamins, not only for our health but in beauty circles as well.  But before we get into biotin, what are the B vitamins?  Quite simply, there are eight different B vitamins with their own name and function.  B1 is involved in numerous body functions including nervous system and muscle functioning and carbohydrate metabolism. B2 and B3 both aid in digestion; B2 is additionally responsible for helping make oxygen available for use by your body while B3 has implications in the health of your nerves and skin.  B5 and B7 are necessary for the metabolism of carbohydrates, proteins, fats and amino acids.  B6 is necessary for the synthesis of serotonin and norepinephrine and myelin formation.  B9 aids the body in making healthy new cells and is imperative for women of childbearing age to consume to prevent neural tube defects.  Finally, B12 is a key player in red blood cell formation and protein and DNA synthesis.  B vitamins are primarily found in high-protein foods such as fish, meat, poultry, eggs and dairy.  Some leafy, green vegetables, beans and peas are also high in B vitamins. 

Vitamin B7, aka biotin, is necessary for the metabolism of carbohydrates, proteins, fats and amino acids.  All these are used as energy within our body.  Biotin is often recommended as a dietary supplement for strengthening hair and nails, this is why it is often found in hair care products and dubbed “vitamin H”.  Because biotin plays an integral part of a healthy metabolism and creating important enzymes, may systems within the body benefit from it.  Aside from the metabolism, biotin benefits the skin, nerves, digestive tract and the body’s cells.

Biotin can be found in various foods such as liver, cauliflower, salmon, carrots, bananas, yeast, wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, nuts, and chicken.  Biotin is also said to be made by bacteria in the small intestines. It is recommended that adolescents and adults get between 30 and 100 mcg of biotin per day.  Although most can get enough biotin by eating a heathy diet, if you are taking biotin supplements, any extra biotin will pass though the body when you urinate because it is water soluble.  It is important to know that biotin deficiencies are rare.   But when they do occur, symptoms include hair loss, scaly red rashes, and nails that are brittle.