Vitamin B7: Nootropic Spotlight

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About the Author

Charlotte was awarded a Master of Science degree in chemistry from the University of Bristol. She is currently completing a PhD at the University of Leeds.

About the Contributor

Mus was awarded a Master of Science degree in Medical Biotechnology and Business Management from the University of Warwick. 

 

Have you ever heard of Biotin before? Perhaps you've heard about Biotin's other name, Vitamin B7?

Well, what most people don't know is that once upon a time Biotin was known as Vitamin H before it was re-invented into what we now know as the seventh vitamin in the B-complex family. 

But why was it named Vitamin H in the first place? The answer has something to do with it's beneficial effects on the human body. And the story begins with a Hungarian-American nutritional scientist born in 1893 that transformed our view of human nutrition. 

If you're looking to start taking Vitamin B7 (Biotin) as a supplement, you can learn more about our Mood & Wellbeing Nootropic Supplement at nooroots. If you have any questions after reading this post, you can either visit our support resources or simply contact us via our online form.

 

Contents

• What is Vitamin B7 (Biotin)?
• Vitamin B7 (Biotin) Deficiency
• Vitamin B7 (Biotin) Benefits
• Vitamin B7 (Biotin) Mechanism of Action
• Vitamin B7 (Biotin) Side Effects
• Recommended Dosages of Vitamin B7 (Biotin)
• Best Natural Food Sources of Vitamin B7 (Biotin)

 

Vitamin B7 (Biotin): A Health Guide to Safe and Effective Supplementation

  

 

What is Vitamin B7 (Biotin)?

An important vitamin of the B-complex family, biotin is also known as vitamin B7 or vitamin H.  

In the early 1900s, scientists noticed that animals fed on raw egg whites were developing skin rashes and hair loss. They called the condition, ‘egg white injury’ and in 1939 Paul György discovered the culprit – a lack of biotin. He originally named it ‘vitamin H’, with the H standing for haar and haut – hair and skin in German^1,2!

Biotin is an essential nutrient for improving the condition of our hair, skin and nails, metabolising the food we eat and reducing nerve damage.

 

 

Vitamin B7 (Biotin) Deficiency

Biotin deficiency, although quite rare, has some obvious negative effects that include^3–5:

• Hair thinning and loss
• Red, scaly rash on the face, particularly around the eyes, nose and mouth
• Mild depression
• Fatigue and drowsiness
• Brittle nails

 

Vitamin B7 (Biotin) Benefits

As an essential vitamin, biotin boasts a wide variety of benefits:

• Healthy skin and hair: Biotin has long been thought to boost skin and hair health by stimulating keratin production and preventing skin rashes^3,6.
• Reduced nerve damage: Supplementation with biotin can improve pain after a nerve injury⁵.
• Blood sugar regulator: Trials have found that diabetics can gain enhanced blood sugar control when taking biotin⁷.

 

Vitamin B7 (Biotin) Mechanism of Action

Biotin is a crucial vitamin for helping carboxylases (a type of enzyme in the body) to break down the food we eat: fats, carbohydrates and proteins^4,5,8.

This metabolism is how we make glucose, which provides energy to our body and brain, critical for brain boosting performance⁹!

This vital nutrient improves blood sugar regulation, protects our immune system and enhances anti-inflammatory pathways in the body^5,7,10,11.

In addition, biotin may reduce the level of harmful LDL cholesterol in the blood, and if that wasn’t enough, research also suggests that biotin is important for reducing nerve damage and stimulating nerve growth^12–14.

 

Vitamin B7 (Biotin) Side Effects

Fortunately, there is no evidence that suggests any significant side effects of taking biotin. In extreme cases, excessive quantities may cause stomach upset at most⁹.

 

Recommended Dosages of Vitamin B7 (Biotin)

The Nutrient Reference Value (NRV) for Vitamin B7 (Biotin) is 50μg (micrograms). No safe upper limit (SUL) have been established because Vitamin B7 (Biotin) is water soluble - meaning our bodies can easily remove excess amounts via urine.

 

Learn More About NRV and SUL  

The NRV and SUL are two values assigned to vitamins and minerals that are designed to provide guidance on how much of a specific nutrient can be consumed. 

NRV can be defined as the amount of a specific nutrient needed to adequately meet known nutritional deficiencies. Whereas the SUL is the highest level of nutrient intake that is likely to pose no risk of bad health effects for almost all individuals in the general population.

It is very safe to consume levels of nutrients greater than the NRV as long as the intake is below the SUL. 

At nooroots, we take both these values into consideration when performing research and product development. We work with our scientist and partners to select a nutrient level that is both safe and effective. 

 

Best Natural Food Sources of Vitamin B7 (Biotin)

 Here are the top 10 foods rich in Biotin:

1. Beef Liver 
2. Eggs
3. Salmon
4. Pork Chop
5. Sunflower Seeds
6. Sweet Potato
7. Almonds
8. Tuna
9. Spinach
10. Broccoli

*data sourced from the National Institute of Health

 

 

Conclusion

Since the discovery of Biotin at the turn of the last century, there is no doubt our understanding of human nutrition and health has improved.

Once dubbed as 'Vitamin H' but now known more commonly as Vitamin B7, Biotin has positive effects on our hair & skin, energy metabolism and reducing pain caused by nerve damage. 

The NRV of Biotin is 50 micrograms. While no safe upper limit has been established, excessive consumption of Biotin may cause a stomach upset. However, in most cases, Biotin can be easily removed from our bodies. 

If you're looking to start taking Vitamin B7 (Biotin) as a supplement, you can learn more about our Mood & Wellbeing Nootropic Supplement at nooroots.

 

Learn more about the other vitamins, minerals and plant extracts we use to give your brain a daily boost 

• Vitamin B3 (Niacin)
• Ashwagandha
• Vitamin B9 (Folate)
• Holy Basil
• Vitamin B5 (Pantothenic Acid)
• Rhodiola Rosea

 

Evidence

1. May, Paul. Biotin - Molecule of the Month August 2021 [Archived Version]. 2021, 479290 Bytes. https://doi.org/10.6084/M9.FIGSHARE.9840365.
2. Lanska, D. J. The Discovery of Niacin, Biotin, and Pantothenic Acid. ANM 2012, 61 (3), 246–253. https://doi.org/10.1159/000343115.
3. BIOTIN: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin (accessed 2022-05-23).
4. Biotin – Vitamin B7. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/ (accessed 2022-05-23).
5. Abed, A.-R.; Abed, A.; Banafshe, H. R.; Malekabad, E. S.; Gorgani-firuzjaee, S.; Dadashi, A.-R. Effect of Biotin Supplementation on Neuropathic Pain Induced by Chronic Constriction of the Sciatic Nerve in the Rat. Res Pharm Sci 2021, 16 (3), 250–259. https://doi.org/10.4103/1735-5362.314823.
6. Patel, D. P.; Swink, S. M.; Castelo-Soccio, L. A Review of the Use of Biotin for Hair Loss. SAD 2017, 3 (3), 166–169. https://doi.org/10.1159/000462981.
7. Albarracin, C. A.; Fuqua, B. C.; Evans, J. L.; Goldfine, I. D. Chromium Picolinate and Biotin Combination Improves Glucose Metabolism in Treated, Uncontrolled Overweight to Obese Patients with Type 2 Diabetes. Diabetes/Metabolism Research and Reviews 2008, 24 (1), 41–51. https://doi.org/10.1002/dmrr.755.
8. Tong, L. Structure and Function of Biotin-Dependent Carboxylases. Cell. Mol. Life Sci. 2013, 70 (5), 863–891. https://doi.org/10.1007/s00018-012-1096-0.
9. Bistas, K. G.; Tadi, P. Biotin. In StatPearls; StatPearls Publishing: Treasure Island (FL), 2022.
10. Xiang, X.; Liu, Y.; Zhang, X.; Zhang, W.; Wang, Z. [Effects of biotin on blood glucose regulation in type 2 diabetes rat model]. Wei Sheng Yan Jiu 2015, 44 (2), 185–189, 195.
11. Koutsikos, D.; Agroyannis, B.; Tzanatos-Exarchou, H. Biotin for Diabetic Peripheral Neuropathy. Biomedicine & Pharmacotherapy 1990, 44 (10), 511–514. https://doi.org/10.1016/0753-3322(90)90171-5.
12. Kuroishi, T. Regulation of Immunological and Inflammatory Functions by Biotin. Can J Physiol Pharmacol 2015, 93 (12), 1091–1096. https://doi.org/10.1139/cjpp-2014-0460.
13. Revilla-Monsalve, C.; Zendejas-Ruiz, I.; Islas-Andrade, S.; Báez-Saldaña, A.; Palomino-Garibay, M. A.; Hernández-Quiróz, P. M.; Fernandez-Mejia, C. Biotin Supplementation Reduces Plasma Triacylglycerol and VLDL in Type 2 Diabetic Patients and in Nondiabetic Subjects with Hypertriglyceridemia. Biomed Pharmacother 2006, 60 (4), 182–185. https://doi.org/10.1016/j.biopha.2006.03.005.
14. Hamilton, H. L.; Plotz, H. Use of Biotin for Stimulating Growth of Nerve Tissue and Other Cells in Vitro. Proceedings of the Society for Experimental Biology and Medicine 1942, 50 (1), 133–135. https://doi.org/10.3181/00379727-50-13722.