Vitamin B7 - Nature Cures®

Vitamin B7, also known as biotin or vitamin H or coenzyme R, is used in cell growth, the production of fatty acids and the metabolism of fats and proteins. It plays a role in the Krebs cycle, which takes place within the mitochondria. Vitamin B7 not only assists in various metabolic chemical conversions but also helps with the transfer of carbon dioxide and is also helpful in maintaining a steady blood sugar level.

Vitamin B7 is used in the body to metabolise both sugar and fat. In metabolising sugar, it transports sugar from its beginning stages to its eventual conversion into usable energy. An enzyme called acetyl coenzyme-A carboxylase requires vitamin B7 to function properly. This enzyme forms the building blocks of fat production in the body and is critical. This is because all cell membranes in the body need to contain the correct fat components in order to function effectively, including those in the brain.

Vitamin B7 is also required for healthy hair and skin, healthy sweat glands, nerve tissue and bone marrow and assisting with the reduction of muscle pain.

What can deficiency of vitamin B7 cause

The nervous system can be affected by a vitamin B7 deficiency. Symptoms can include a lack of good muscle tone, lack of coordination and seizures.

Muscle cramps related to physical exertion can also be a symptom, as the body will have an impaired system to effectively use sugar as fuel.

Changes in gut bacteria communities are associated with a decrease in vitamin B2 (riboflavin) and vitamin B7 (biotin) in people with Parkinson’s disease.

Other vitamin B7 symptoms of deficiency

Brittle hair and hair loss
Depression and mood swings
Diabetes
Dry scaly skin
Fatigue
Fungal infections
High cholesterol
Loss of appetite
Nausea and vomiting
Severe rashes
Tongue inflammation

Alcohol and coffee have a diuretic effect, which increases urination and water-soluble vitamins, such as the B vitamins, can be depleted as a result of this fluid loss. In addition, it also interferes with the metabolism of some B vitamins, such as vitamin B7. Prolonged diarrhoea and liver disease also impairs the body’s ability to absorb vitamin B7.

Athletes, dancers and others involve in extreme physical activities may become deficient in vitamin B7 due to excessive perspiration and fluid loss see>> Sports nutrition

Highest sources of vitamin B7 in micrograms per 100 grams

Chicken livers 180 µg
Beef liver 100 µg
Coffee beans 100 µg
Egg yolk 60 µg
Almonds 57 µg
Walnuts 39 µg
Oatmeal 35 µg
Peanuts 34 µg
Pecan nuts 25 µg
Soy beans 19 µg
Sunflower seeds 10 µg
Salmon 6 µg

NOTE: One µg is equivalent to one microgram.

Avidin in eggs and biotin

There are high levels of a protein called avidin in raw egg whites which bind to vitamin B7 (biotin) which may cause a deficiency of this vitamin if consumed over a few months. When cooked, avidin is partially denatured and binding to vitamin B7 is reduced. However one study showed that 30-40% of the avidin activity was still present in the white after frying or boiling.

Therefore, the consumption of cooked egg whites should be limited to about three times a week whereas egg yolks, that contain most of the nutrients and no avidin, should be consumed more often. The other alternative is to eat extra foods rich in vitamin B7 the same day as eating egg whites.

Nutrients required for the effective use of vitamin B7

The B vitamins are all important for the utilisation of biotin. Follow the links below for the highest natural food sources of each one.

Vitamin B complex

For more information about the importance of the vitamin B complex and the highest natural sources of these vital nutrients follow the links below:

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