Vitamin B7

🌼 What is Vitamin B7?

Vitamin B7 (biotin) is a water-soluble vitamin essential for energy metabolism and healthy hair, skin, and nails. It helps convert food into energy and supports enzyme function. While found in foods like eggs, nuts, and dairy, some people may experience intolerance.

🤔 Why Do I Have a Deficiency in Vitamin B7?

A deficiency in vitamin B7 (biotin) can occur due to several factors, including:

Poor Diet: Insufficient intake of biotin-rich foods like eggs, nuts, and seeds.
Gut Health Issues: Digestive disorders can impair nutrient absorption, including biotin.
Long-Term Use of Antibiotics: Extended use of antibiotics can disrupt gut bacteria that produce biotin.
Genetic Conditions: Certain genetic disorders may affect the body's ability to utilize biotin.
High Intake of Raw Egg Whites: Consuming raw egg whites regularly can interfere with biotin absorption due to the protein avidin.

🛠️ What Can I Do About It?

🍳 Increase Biotin-Rich Foods: Include more eggs, nuts, seeds, fish, and sweet potatoes in your diet.
💊 Take Biotin Supplements: Consider a biotin supplement, but consult with a healthcare provider for appropriate dosages.
🌱 Address Gut Health: Focus on improving gut health by eating fiber-rich foods, taking probiotics, and managing any digestive issues.
🥚 Avoid Raw Egg Whites: Limit raw egg whites, as they contain avidin, which can block biotin absorption.
💉 Monitor Medication Use: If on long-term antibiotics or other medications, talk to your healthcare provider about possible impacts on biotin levels.

💊 Which Supplements Can Help with Chemical Sensitivities?

Zinc – Supports skin health and reduces inflammation.
Omega-3 fatty acids – Help balance oil production and reduce breakouts.
Vitamin C – Aids collagen formation and supports the immune system.
Probiotics – Promote gut health and improve nutrient absorption.
Magnesium – Helps regulate metabolism and reduce nervous system overstimulation.

🌟 Why Might I Have a Deficiency in Vitamin B7 but Not Other B Vitamins?

Limited Biotin Intake: If your diet lacks biotin-rich foods like eggs, nuts, or fish, you may be more likely to have a biotin deficiency.
Gut Health Issues: Conditions like irritable bowel syndrome (IBS), Crohn's disease, or other digestive disorders can reduce biotin absorption.
Antibiotic Use: Prolonged antibiotic use can alter gut bacteria, leading to a reduction in biotin-producing bacteria.
Genetic Factors: Some genetic mutations or inherited disorders can affect biotin metabolism or absorption.
Excessive Consumption of Raw Egg Whites: Raw egg whites contain avidin, which can bind to biotin and prevent absorption if consumed in large amounts.

🍽️ Foods to Avoid with a Vitamin B7 Deficiency

Limited Biotin Intake: If your diet lacks biotin-rich foods like eggs, nuts, or fish, you may be more likely to have a biotin deficiency.
Gut Health Issues: Conditions like irritable bowel syndrome (IBS), Crohn's disease, or other digestive disorders can reduce biotin absorption.
Antibiotic Use: Prolonged antibiotic use can alter gut bacteria, leading to a reduction in biotin-producing bacteria.
Genetic Factors: Some genetic mutations or inherited disorders can affect biotin metabolism or absorption.
Excessive Consumption of Raw Egg Whites: Raw egg whites contain avidin, which can bind to biotin and prevent absorption if consumed in large amounts.

🍽️ Foods That Support a Vitamin B7 Deficiency

Eggs: Especially egg yolks, which are rich in biotin.
Nuts and Seeds: Almonds, walnuts, and sunflower seeds are excellent sources of biotin.
Salmon: Rich in biotin and healthy omega-3 fatty acids.
Sweet Potatoes: A good plant-based source of biotin.
Spinach: Offers biotin and other essential nutrients.
Avocados: Packed with biotin and healthy fats.
Legumes: Lentils, chickpeas, and beans provide biotin.
Cauliflower: A vegetable that supports biotin intake.
Whole Grains: Brown rice, oats, and barley help with biotin levels.