Vitamin B7

(or biotin) is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions. “Biotin is often recommended as a dietary supplement for strengthening hair and nails, though scientific data supporting these outcomes are weak,” says Wikipedia. Not quite – biotin is referenced in 31,208 articles on PubMed, which show systemic benefits extending far beyond hair and nails. The journal Cutis describes a marked improvement in nail health among subjects taking biotin supplements. Journal of Nutritional Biochemistry outlines biotin’s potential in treating diabetes, hyperglycemia, and hyperlipidemia based upon its improvement of glucose tolerance and promotion of glucose and lipid homeostasis. Multiple Sclerosis reveals that high-dose biotin supplementation produces sustained reversal of multiple sclerosis. Biotin also influences the mediation of gene expression, plays a key role in cell metabolism, growth, and differentiation, shows potential as a gene-based cancer therapy and delivery system, and regulates immunological and inflammatory functions.

Biotin is a B-complex vitamin required by every cell in the body. B vitamins are a class of chemically distinct vitamins that help your body process food into energy. Also known as vitamin H, coenzyme R, and vitamin B7, biotin helps the body metabolize fats, protein,^[1] and carbohydrates. The human body needs biotin for normal growth and development, and the vitamin is especially critical for healthy embryonic growth. Biotin can also help maintain healthy hair, skin, and nails.^[2]

Biotin is a water-soluble vitamin, as opposed to fat-soluble. Unused water-soluble vitamins (C and B complex) pass quickly through the body and are excreted in urine. The body does not store them and supplies must be regularly replenished. And, because the body flushes excess amounts, water-soluble vitamins do not generally accumulate to toxic levels.

Biotin is crucial for good health and there are two sources from which the human body obtains it. The first is diet; the second is bacteria. Biotin can actually be synthesized by the microbiota—the beneficial bacteria in the gut.^[3]

Biotin Health Benefits

1. Biotin Assists Metabolic Processes

Biotin is a cofactor required by several carboxylase enzymes for carbon dioxide transfer. In more simple terms, biotin helps your cells metabolize fatty acids and amino acids, and further assists in the chemical formation of glucose from noncarbohydrate sources.^[4] This means that biotin is crucial for maintaining a normal, balanced metabolism.^[5]

2. Biotin Supports Healthy Hair, Skin, and Nails

Biotin is an important nutrient for healthy hair, nails, and skin. A double-blind, placebo-controlled study of women with thinning hair found that biotin may be a capable supplement for encouraging healthy looking hair. The study found that women who took biotin supplements increased their hair count, volume, coverage, and thickness significantly compared to the control group.^[6] A separate study found that biotin can help thicken and strengthen brittle fingernails.^[7]

Biotin deficiency can lead to rashes and skin lesions.^[8] Studies have found that supplementation can help remedy skin problems caused by biotin deficiency.^[9] In one notable instance, dogs with fur and skin conditions were given an oral biotin supplement. Sixty percent of the subjects showed complete recovery after treatment, with a further 31% reporting improvement. Only 9% showed no effect.^[10]

3. Biotin May Improve Glucose Levels

Biotin plays an important role in carbohydrate metabolism. Multiple studies suggest that biotin by itself or in combination with chromium encourages normal blood sugar.^{[11, 12]} Imbalanced blood sugar frequently accompanies low biotin levels;^[13] both animal and human studies have found that adequate biotin supplementation may support healthy blood sugar levels.^{[14, 15]} Further research is necessary to explore this effect before drawing conclusions.

4. Biotin and Pregnancy

Obtaining sufficient biotin is a concern for pregnant women.^[16] Animal tests have found that biotin deficiency can cause birth defects.^[17] Because biotin doesn’t pass easily to the fetus, a biotin deficiency can be magnified between mother and child. Even a mild or borderline biotin deficiency in the mother can result in a severe deficiency for the fetus. This can cause fetal development problems, especially malformations of the skeletal system. According to one study, women who are pregnant or breastfeeding may require more biotin in their diet than reported by current estimates.^{[16, 18]}

Biotin Deficiency

Biotin deficiency is a rare but serious condition. Symptoms include dry skin, dry eyes, hair loss, cracking in the corners of the mouth, inflammation of the tongue, loss of appetite, fatigue, insomnia, and depression.^[3]

The most common causes of biotin deficiency are certain medications and conditions that reduce the body’s ability to absorb nutrients. Biotinidase deficiency is a genetic disorder which prevents the body from properly recycling biotin. Extreme cases can cause seizures, reduced muscle tone, breathing problems, balance problems, deafness, blindness, and candida infection. It can also cause developmental problems in children.^[18] Biotin deficiency can also affect alcoholics and people with inflammatory bowel disease.^[19]

Those suffering from biotin deficiency should avoid egg whites. Eggs whites contain avidin, a protein that binds to biotin and reduces its ability to be absorbed by the body. Biotin deficiency caused by a diet high in egg whites actually has a name—egg white injury, and eczema is a common symptom.^[20] Ironically, egg yolks are an excellent source of biotin.

Fortunately, the symptoms of biotin deficiency are easily remedied. It should come as no surprise that the solution to a biotin deficiency is more biotin.

5 Vegan Foods Rich in Biotin

The very best way to supply your body with the right amount of biotin is to eat plenty of biotin-rich foods. Foods rich in biotin are the same foods that are generally good sources of B vitamins. Animal sources like pork, organ meat, egg yolk, and milk are biotin-rich, but unappealing to those of us on a plant-based diet. Vegan sources include yeast, legumes, avocados, nuts, and (happily) chocolate.^[21]

6 Biotin May Benefit Multiple Sclerosis Patients

Interestingly, recent research suggests biotin may be a helpful adjunct in the treatment of multiple sclerosis (MS).^(source) As reported by Authority Nutrition:^(source)

“In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. A pilot study^(source) in 23 people with progressive MS tested the use of high doses of biotin.

Over 90 percent of participants had some degree of clinical improvement … Randomized controlled trials have been carried out in people with progressive MS^{(source 1,2,3)} The final results have not been published, but the preliminary results are promising.”

As explained by Multiple Sclerosis News Today:^(source)

“[Biotin] acts in MS by increasing a route of cellular energy production, protecting against the breakdown of nerve cell axons. It also activates enzymes that are setting the pace on myelin repair by being involved in the production of myelin constituents.”

In one of these trials, nearly 13 percent of the patients diagnosed with progressive MS reported improvement after taking a pharmaceutical grade, high-dose biotin (referred to as MD1003) for nine months.

None of the patients taking a placebo reported improvements. After two years, 15.4 percent of the treatment group demonstrated less disability. According to professor Ayman Tourbah:^(source)

“Full results of the MS-SPI study are especially remarkable. This is the first time that a drug has reversed the progression of the disease in a statistically significant proportion of patients.

In addition, if we look at the mean Expanded Disability Scale (EDSS) change, the data compare very favorably with all previous trials that looked at the same endpoint. Almost no progression was observed in patients treated with MD1003 for 24 months, and this has never been observed before …

Results … point to the fact that targeting neuron and oligodendrocyte metabolism represents a promising and novel disease modifying therapy approach in progressive MS, particularly in patients with a not-active progressive disease.”

Dietary Sources of Biotin

Also, the concern with biotin altering test results refers to high-dose biotin supplements only, not food, and since biotin is readily found in many foods, this is your best bet if you believe you need more of it. That said, biotin supplements are, in and of themselves, quite safe, even at the mega-doses used in MS studies, which used upwards of 300 mg per day.

There are two forms of biotin found in food: free biotin (found in plants) and protein-bound biotin (found in protein-based animal foods). Your body can use either of these forms, but the free version is more readily absorbed as it does not need to be converted into a bioavailable form. Foods high in free biotin include:^{(Source 1, 2)}

Here are some of the 9 best food sources of biotin: (7)

• Liver  — 3 ounces cooked: 27–35 milligrams
• Eggs — 1 whole: 13–25 milligrams
• Yeast — 7 grams/about 1 tablespoon: 1.4–14 milligrams
• Salmon — 3 ounces: 4–5 milligrams
• Cheese (try organic goat cheese) — 1 ounce: 0.4–2 milligrams
• Avocado — 1 whole: 2-6 milligrams
• Raspberries — 1 cup: 0.2–2 milligrams
• Cauliflower — 1 cup: 0.2–2 milligrams
• Whole Grain Bread (try Ezekiel bread) — 1 slice: 0.2–6 milligrams

Additionally, other berries, mushrooms and other types of fish are also thought to be good sources of biotin.

Interestingly, vitamin B7 is found exclusively in the yolk of the egg and is not at all present in egg whites. Some reports have shown that not only do people miss out on B vitamins when they only eat egg whites and discard the yolk, but that egg whites actually have the ability to deplete the effects of B vitamins, too — possibly even creating a vitamin B7 deficiency. (source)

• Sunflower seeds
• Green peas and lentils
• Walnuts and pecans
• Carrots
• Avocados

Protein-bound biotin is found in:

• Organic, free-range/pastured eggs yolks
• Organ meats such as liver and kidneys
• Dairy products such as milk, butter and cheese (ideally organic raw milk from grass-fed cows)
• Seafood (just make sure it’s low in mercury and other contaminants, and wild caught, not farmed)

Pastured egg yolk is one of the best source of biotin, yet many warn against eggs, for the fact that the egg white contains avidin, a glycoprotein that binds to biotin. The idea is that eating egg whites could potentially lead to a biotin deficiency. However, cooking the egg white will deactivate the avidin, making this a non-issue. (Biotin, on the other hand, is unaffected by cooking.)

Moreover, if you consume the whole egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding, making biotin deficiency a highly unlikely outcome of eating eggs. On the other hand, if you regularly consume egg whites only (perhaps tossing the yolk for fear of cholesterol and fats), you really are putting yourself at risk for a biotin deficiency unless you eat a lot of other biotin-rich foods or take a biotin supplement.

So to be clear, I recommend eating the whole egg. Not only will this give you plenty of biotin, but egg yolks also contain valuable fats, cholesterol and protein needed for optimal health.

Daily Intake Recommendation

Because biotin has gone relatively understudied compared to other vitamins, no official Recommended Dietary Allowance has been set. A wide range of recommended intakes have been proposed, but a consensus remains elusive. There are even disagreements between branches of the same agencies. The U.S. National Library of Medicine recommends a daily biotin intake of around 30 micrograms (mcg) for adults ^[12], while the National Institutes of Health posits an intake closer to 300 mcg. ^[22]

I recommend a daily intake closer to the high end of that wide spectrum. As a water-soluble vitamin, all excess biotin is quickly passed from the body anyway. The lower figures only report the adequate intake for biotin. Adequate levels are not the same as optimal levels. The optimal amount of biotin for your age, gender, and health situation may be higher. It’s also a “better safe than sorry” situation. Too little biotin can be ruinous to your health, but as a water-soluble vitamin, too much would just pass harmlessly through your system. Individual requirements may vary, but use the following table as a good rule of thumb concerning daily biotin intake.

Please note that these figures report the adequate intake for biotin. Adequate levels are not the same as optimal levels. The optimal amount of biotin may vary by age, gender, and health situation.

Biotin Side Effects and Considerations

Biotin is non-toxic,^[23] but may interact with certain medications metabolized by the liver.^[12] Always consult a healthcare professional before you start any new supplement. Always take supplements as directed.

For all its benefits, there are drawbacks to biotin supplements that you really need to be aware of. As it turns out, taking a biotin supplement could throw off your thyroid test results, producing false highs or lows. As reported in Endocrine News:^(source)

“The physician had been treating the patient’s hypothyroidism successfully with levothyroxine for some time, when suddenly her free T4 levels spiked despite a normal thyroid stimulating hormone (TSH) level.

The physician referred the patient to [Dr.] Cary N. Mariash, professor of clinical medicine at Indiana University in Indianapolis, where additional laboratory tests had inconsistent results: her free T4 and total T3 were elevated, but her total T4, T4 index and TSH were normal.

Fortunately, Mariash could clear up the confusion by asking the patient a simple question: ‘Are you taking biotin?’ Yes, she replied, she had recently started taking 10 mg a day in hopes of improving her hair and nails.

Her tests returned to normal when she stopped taking biotin. The problem had nothing to do with the patient’s thyroid — the biotin was interfering with the tests.

Mariash presented this case at the recent International Thyroid Congress because he has recently encountered several patients whose abnormal thyroid test results were caused by taking biotin and ‘most endocrinologists don’t know about this problem.’”

The ramifications of this kind of test result interference could be severe. As noted by Dr. Carol Greenlee, an endocrinologist in Colorado, people may be treated for hyperthyroidism, Grave’s disease or even cancer, even though they do not actually have a thyroid problem — they’re simply taking large doses of biotin, which is throwing off the test results.

The reason for this discrepancy in the test results is related to the fact that most immunoassays rely on biotin–streptavidin attraction, and when your blood sample contains mega-doses of biotin, it interferes in this process, rendering the results either artificially high or low. According to Endocrine News:

“In the case of competitive immunoassays — usually used for low molecular weight targets (such as T4, T3 and cortisol) — biotin interference causes a falsely high result. In immunometric (sandwich) assays, it gives a falsely low result.

Other characteristics of the assay can also make a difference. For instance, a longer incubation time increases the opportunity for interference. Different assays for various analytes, even from the same manufacturer, can therefore vary in their susceptibility to biotin interference …

[Co-director of the endocrine laboratory at the Mayo Clinic, Dr. Stefan] Grebe says it may fall to the physician ordering the test to be vigilant: ‘When your lab results don’t make sense in terms of the clinical picture, or in terms of the constellation of lab results you have received, you should always think first of an assay interference — one of which is biotin — before you think of really exotic reasons for this to have happened, such as TSH-secreting pituitary tumors.’”

The remedy is simple. Since biotin is water-soluble, it flushes out of your body fairly quickly. Simply avoid taking any biotin supplements at least a day or two before your thyroid test to ensure accurate results. Biotin does not actually alter your thyroid hormones, it only affects the test results, so it’s not contraindicated for thyroid health in general.

Biotin Supplements

While food is always the best way to provide your body with the nutrients it needs, supplementation may be necessary if your diet doesn’t provide consistent, complete nutrition. If you do add a biotin supplement to your diet, understand you have several options. Biotin is available by itself, combined with other B-complex vitamins, or in a general multivitamin. Whichever you decide, make sure it’s a high-quality product. Supplements that provide plant-sourced nutrients instead of synthetic, lab-generated nutrients are ideal. There are several varieties of biotin. I recommend d-biotin, the only form of active, naturally-occurring biotin.

Global Healing Center recently introduced a new biotin supplement. Our biotin is plant-based, natural, and vegan. We’ve received great feedback. If you’re not getting enough biotin in your diet, ask your trusted healthcare practitioner about if a biotin supplement is right for you. Together, you can formulate a strategy based on your individual needs and situation.

Concerns and Interactions of Biotin (Vitamin B7)

Overconsumption of vitamin B7 is not thought to be a threat and very few, if any, cases of vitamin B7 toxicity have been reported. Vitamin B7 levels may be affected, however, if someone is taking anti-seizure medications or oral antibiotics, or if they have a known digestive disorder that can disrupt normal intestinal bacteria levels.

Certain medications — including the skin medication isotretinoin (Accutane) that is prescribed for acne — may reduce the activity of vitamin B7. Abnormally high doses of other B vitamins like pantothenic acid can also lower levels of vitamin B7 biotin in the body.

True of all B vitamins, very high doses of vitamins from supplements can impact doses of others, so it’s always advised to only take the recommended dose, unless your doctor advises you otherwise.

References:

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998. 11, Biotin.
2. “B Vitamins.” MedlinePlus, National Library of Medicine, 4 Oct. 2016. Accessed 5 Oct. 2016.
3. “Vitamin H (Biotin).” University of Maryland Medical Center, University of Maryland, 16 July 2013. Accessed 5 Oct. 2016.
4. Pacheco-Alvarez, D, et al. “Biotin in metabolism and its relationship to human disease.” Archives of Medical Research., vol. 33, no. 5, 3 Dec. 2002, pp. 439–47. Accessed 5 Oct. 2016.
5. Meléndez, Rodríguez. “[Importance of biotin metabolism].” Revista de Investigación Clínica; Organo Del Hospital de Enfermedades de la Nutrición., vol. 52, no. 2, 10 June 2000, pp. 194–9. Accessed 5 Oct. 2016.
6. Glynis, Ablon. “A Double-Blind, Placebo-Controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-Perceived Thinning Hair.” Journal of Clinical and Aesthetic Dermatology 5.11 (2012): 28–34. Print.
7. Colombo, VE, et al. “Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy.” Journal of the American Academy of Dermatology., vol. 23, no. 6, 1 Dec. 1990, pp. 1127–32. Accessed 5 Oct. 2016.
8. Mock, DM. “Skin manifestations of biotin deficiency.” Seminars in Dermatology., vol. 10, no. 4, 1 Dec. 1991, pp. 296–302. Accessed 5 Oct. 2016.
9. Misir, R, and R Blair. “Effect of biotin supplementation of a barley-wheat diet on restoration of healthy feet, legs and skin of biotin deficient sows.” Research in Veterinary Science. vol. 40, no. 2, 1 Mar. 1986, pp. 212–8. Accessed 5 Oct. 2016.
10. Frigg, M, et al. “Clinical study on the effect of biotin on skin conditions in dogs.” Schweizer Archiv Für Tierheilkunde., vol. 131, no. 10, 1 Jan. 1989, pp. 621–5. Accessed 5 Oct. 2016.
11. Albarracin, CA, et al. “Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese patients with type 2 diabetes.” Diabetes/metabolism Research and Reviews., vol. 24, no. 1, 17 May 2007, pp. 41–51. Accessed 5 Oct. 2016.
12. “Biotin.” MedlinePlus, U.S. National Library of Medicine, 16 Sept. 2016. Accessed 5 Oct. 2016.
13. Báez-Saldaña, Armida, et al. “Effects of Biotin on Pyruvate Carboxylase, Acetyl-CoA Carboxylase, Propionyl-CoA Carboxylase, and Markers for Glucose and Lipid Homeostasis in Type 2 Diabetic Patients and Nondiabetic Subjects.” The American Journal of Clinical Nutrition, vol. 79, no. 2, Feb. 2004, pp. 238–243. Accessed 5 Oct. 2016
14. Xiang, X, et al. “[Effects of biotin on blood glucose regulation in type 2 diabetes rat model].” Wei Sheng Yan Jiu Journal of Hygiene Research. vol. 44, no. 2, 23 May 2015, pp. 185–9. Accessed 5 Oct. 2016.
15. Koutsikos, D, et al. “Biotin for diabetic peripheral neuropathy.” Biomed Pharmacother. 1990;44(10):511-4. Accessed 5 Oct. 2016.
16. Perry, Cydne A et al. “Pregnancy and Lactation Alter Biomarkers of Biotin Metabolism in Women Consuming a Controlled Diet.” The Journal of Nutrition 144.12 (2014): 1977–1984. PMC. Web. 5 Oct. 2016.
17. Mock, Donald M. “Adequate Intake of Biotin in Pregnancy: Why Bother?” The Journal of Nutrition 144.12 (2014): 1885–1886. PMC. Web. 5 Oct. 2016.
18. “Biotinidase deficiency.” Genetics Home Reference, U.S. National Library of Medicine, 4 Oct. 2016. Accessed 5 Oct. 2016.
19. Said, Hamid M. “Cell and Molecular Aspects of Human Intestinal Biotin Absorption.” The Journal of Nutrition 139.1 (2009): 158–162. PMC. Web. 5 Oct. 2016.
20. Sydenstricker, V P, et al. “OBSERVATIONS ON THE “EGG WHITE INJURY” IN MAN AND ITS CURE WITH A BIOTIN CONCENTRATE.” 10.1001/jama.1942.02830140029009. Journal of the American Medical Association, vol. 118, no. 14, 4 Apr. 1942, pp. 1199–1200. Accessed 5 Oct. 2016.
21. “Pantothenic acid and biotin”. MedlinePlus, U.S. National Library of Medicine, 2 Feb. 2015. Accessed 5 Oct. 2016.
22. “Daily Value.” National Institutes of Health – Dietary Supplement Label Database, U.S. Department of Health & Human Services, 2016. Accessed 1 Nov. 2016.
23. Fiume, MZ, and Cosmetic Ingredient. “Final report on the safety assessment of biotin.” International Journal of Toxicology., vol. 20, 22 Jan. 2002, pp. 1–12. Accessed 5 Oct. 2016.

Sources:

• https://www.globalhealingcenter.com/natural-health/biotin-benefits-and-function/
• https://articles.mercola.com/sites/articles/archive/2016/11/21/biotin-deficiency.aspx
• https://draxe.com/biotin-benefits/