Vitamin B7 (Biotin)

While essential for growth and metabolizing foods, vitamin B7 (biotin) is a water-soluble vitamin that must be replenished daily as there is no way for the body to store it.

Vitamin B7 (biotin) benefits

Aside from metabolizing foods, there are a few conditions that may be associated with the benefits of vitamin B7 (bioton) such as the treatment of thinning hair, red scaly rashes around the eyes, nose, and mouth. It may also aid in treating depression, listlessness (apathy), hallucinations, and a tingling often found in the arms and legs but more evidence is required to say for sure.

Sources of vitamin B7 (biotin)

Foods that contain vitamin B7 (biotin) are cereals, chocoloate, egg yolk, legumes, milk, nuts, pork, and yeast.

Recommended amounts

There are no established values for the Recommended Dietary Allowances for vitamin B7 (biotin). Below are the Dietary Reference Intakes (DRIs) from the Food and Nutrition Board at the Institute of Medicine

Table 1: Dietary Reference Intakes (DRIs) for vitamin B7 (biotin)1
Age Amount
0-6 months 5mcg/day (adequate intake)
7-12 months 6mcg/day (adequate intake)
1-3 years 8mcg/day (adequate intake)
4-8 years 12mcg/day (adequate intake)
9-13 years 20mcg/day (adequate intake)
14-18 years 25mcg/day (adequate intake)
19+ years 30mcg/day (adequate intake)
Pregnant Females 30mcg/day (adequate intake)
Nursing Females19+ years 35mcg/day (adequate intake)

Vitamin B7 (biotin) deficiency

There are currently no known symptoms of a vitamin B7 (biotin) deficiency.

1Biotin -

Pantothenic acid and biotin - All Information -

Pantothenic acid and biotin -

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