Vitamin B7

What is it?

Biotin is one of the B complex vitamins. It is also known as vitamin B7.

Why is it important?

Vitamin B7 is critical in the metabolism of fatty acids, glucose and amino acids. In other words, it helps the body convert food into energy.*

What myths are there?

Most supplements will promote vitamin B7 as supporting hair, skin and nail health. However, this is simply correlative because vitamin B7 deficiency symptoms include skin rashes, hair loss and brittle nails. No conclusive research supports this to date.*

What’s the risk of deficiency?

Vitamin B7 deficiency is fairly rare as it is found naturally in many foods.

However, we still like to include vitamin B7 because while small amounts are found in our everyday foods, there are not many rich sources of biotin, particularly for our picky eaters who may not have a normal mixed diet like us big kids.

How much is recommended?

The FDA has not established guidelines for the Recommended Dietary Allowance (RDA) of biotin.

The Food and Nutrition Board at the US Institute of Medicine recommends the adequate intake (AI) for vitamin B7 as follows:

• 0-6 months: 5 mcg
• 7-12 months: 6 mcg
• 1-3 years: 8 mcg
• 4-8 years: 12 mcg
• 9-13 years: 20 mcg
• 14-18 years: 25 mcg
• 19+ years: 30 mcg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

What foods are rich sources?

Many foods contain some amounts of vitamin B7. Most vitamin B7 in foods is typically bound to proteins.

• 1 oz beef liver (cooked): 10.2 mcg
• 1/4 cup almonds (raw): 14 mcg
• 1 egg (whole, cooked): 10 mcg
• 3 oz salmon (cooked): 5 mcg
• 1 avocado (raw): 5 mcg
• 3 oz ground beef (cooked): 3.8 mcg
• 3 oz pork chop (cooked): 3.8 mg

Vitamin B7 is also made by our gut bacteria; however, it’s not clear how much of this our bodies absorb.

What’s the risk of getting too much?

Vitamin B7 is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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