What is vitamin B7?

Vitamin B7, more popularly known as biotin, is a water-soluble B vitamin found naturally in some foods and also in supplements. Like other B-vitamins it helps enzymes to break down fats, carbohydrates, and proteins in food. However, its key function is to help regulate signals sent by cells and the activity of genes.

Most biotin in foods is bound to protein, although some dietary biotin is in the free form. The free biotin is then absorbed in the small intestine, and most biotin is stored in the liver.

Vitamin B7 (Biotin) benefits

  • Breaks down fats, carbohydrates, and proteins
  • May improve skin, hair, and nail strength
  • Gene regulation
  • Cell signaling

How much vitamin B7 do you need per day?

Average daily recommended amounts are listed below in micrograms (mcg). 1 milligram (mg) is equal to 1000 micrograms (μg)

  • Adult Women: 30 mcg
  • Adult Men: 30 mcg
  • Pregnant/Breastfeeding Women: 30 – 35 mcg

Natural sources of vitamin B7

  • Pork
  • Beef liver
  • Salmon
  • Eggs
  • Seeds and nuts
  • Sweet potatoes
  • Spinach
  • Broccoli
  • Avocados

Learn about vitamin B7 deficiency symptoms.

Further reading: Harvard School of Public Health, National Institute of Health