The ABC's of Vitamins - Vitamin B7

Boy am I behind on my posts - sorry! But I'm back and the next B vitamin on our list is B7, more commonly known as Biotin. Unlike so many of the other B vitamins we've been discussing, vitamin B7 is just biotin, not a generic term for a group of compounds. And the only active form, which coincidentally is the one that occurs in nature, is d-Biotin.

While biotin is present in both animal and plant tissues, even the very best sources are still pretty low in biotin compared to the other B vitamins. Whole eggs, soybeans and peanuts are good sources, as are wheat bran, oatmeal, muscle meats, fish and dairy products. The biotin found in animals, nuts & cereals is usually protein bound, while the biotin found in veggies, fruits and dairy products is "free" biotin. Biotin can also be made by the bacteria in your large intestine, some of which can be absorbed by the body, but it isn't a major contributor.

Biotin acts as a coenzyme for carboylases which is part of the acetyl-CoA formation process; it helps you derive energy from carbohydrates. Biotin also appears to play a role in the removal of glucose in the bloodstream and its storage as glycogen. And it aids in the breakdown of amino acids so they can be used by the body to build necessary proteins.

Because biotin is so widely available, deficiencies are pretty rare, although there are two genetic conditions that exist where biotin cannot be metabolized (known collectively as multiple carboxylase deficiency or MCD). A deficiency manifests itself as anorexia, weakened immune system and skin rashes. The recommended daily requirement for biotin is only 30 micrograms per day.

Wow, we are in the closing stretch of the B vitamins - six down and only two are left. I promise not to wait another two weeks before discussing vitamin B9, so please come back!