Have you had your vitamin B7 today? Don’t know? You may more easily recognize it by its popular name “biotin.” It’s that vitamin most known for its impact on nail and hair regeneration, and it’s an important nutrient for maintaining a healthy mind and body. Ever tried to speed up the process of growing out a bad haircut? You may have purchased shampoo fortified with biotin.
Like its sister vitamins B2 and B6, vitamin B7 helps to break down food in the body to convert it to usable energy. In addition to vital metabolic processes, biotin helps repair brain cells, a necessary task for optimal cognitive function, and seems to have “high significance in controlling the release of insulin from the beta-pancreatic cells, thereby reducing blood sugar levels in the body.”  All in all, it’s a main player in various parts of the human body.
A quick history factoid about vitamin B7: Biotin was initially discovered in 1931 by German scientist Paul Gygory, who named the compound Vitamin H after “harr” and “haat,” the German words for “hair” and “skin”, respectively. This tells us that B7’s association with hair and skin growth was immediate. 
Building B7 Into Your Diet
While it’s an important building block for our biology, the human body does not make biotin on its own, meaning that our brains and tissues rely on our diet to replenish our stores of it. However, the federal government does not have a standard for a Recommended Daily Allowance like it does for some nutrients, but instead an “Adequate Intake” (called AI) amount that is considered nutritionally adequate. The AI for biotin for men and women above 19 years old, including pregnant women, is 30 micrograms daily. Lactating women require more, at 35 micrograms per day for health nutrition for mother and baby. 
There are lots of nutritious (and delicious) foods rich in B7: cooked eggs, cauliflower, salmon, avocados, most nuts, and sweet potatoes.   However, Mount Sinai notes that lesser-processed foods are better sources of the vitamin, as industrial processing of food can destroy biotin. Eating a balanced diet is an easy way to ensure you’re getting your recommended amount of biotin. B7 deficiencies are relatively rare, but can manifest symptoms like dry skin, insomnia, or depression.  Folks who may foster concerns over nutritional deficiencies can also supplement biotin in their diet, or as in the example of shampoo, in topical applications. Similarly, there is no upper level of dosage established for vitamin B7; as it’s a water-soluble vitamin like the rest of the B vitamins, any excess amount of biotin is flushed from the body before it reaches toxicity levels. 
More than just shiny locks and strong nails, biotin–having a role in our brain chemistry–is a vitamin that should not be underestimated like the rest of its B-vitamin family. In the case of biotin, there really isn’t too much of a good thing. We’ve added B7 to our package of wellness-oriented ingredients in our Nanobite gummies, fortified to ensure that all systems are go without you even having to think about it.
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. This information is provided for general information and educational purposes only. Please consult your health care professional about potential interactions or other possible complications before using any product.
 “Vitamin B7/Biotin: Functions, Food Sources, Deficiencies and Toxicity.” NetMeds, March 2022.
 “Vitamin B7 – Biotin.” Harvard School of Public Health.
 “Vitamin H (Biotin).” Mount Sinai.