Vitamin B-12, or cobalamin, and vitamin B-7, or biotin, are both members of the B-vitamin complex, though biotin is also known as vitamin H. These vitamins play vital roles in your metabolism, and both are essential for healthy hair, skin and nails. If you are deficient in either of these vitamins, you can experience many negative side effects. Talk to your doctor about meeting your recommended daily allowance, or RDA, of vitamin B-12 and biotin.
Functions
Both vitamins B-12 and B-7 are essential for your growth and development. While B-12 aids your body in utilizing carbohydrates, biotin aids in the breakdown of these nutrients, as well as protein. Your nervous system and red blood cell production depend on B-12, and biotin helps produce hormones. Both of these vitamins are water soluble, which means your body gets rid of what it does not use, making an overdose of either nearly impossible.
Sources and RDAs
Adults need 2.4 mcg of B-12 a day and 30 mcg of biotin. Good food sources of both include egg yolks, milk and organ meats. You can also get B-12 from poultry, shellfish and fortified foods like cereal. Biotin is also found in legumes, chocolate, nuts, pork and yeast. If you choose or need to get these vitamins from supplements, you can take them individually, as part of a B complex supplement or in a multivitamin. It is generally not advisable to take one B vitamin for an extended period of time while excluding the others, so your doctor will most likely recommend that you take a B-complex supplement or multivitamin.
Deficiencies
If you develop a deficiency in either of these vitamins, you can experience many adverse side effects. A B-12 deficiency is not uncommon, particularly among the elderly, and it can include symptoms like anemia, loss of balance, numbness, weakness, diarrhea, and in severe cases, neurological damage. On the other hand, a biotin deficiency is rare, but it may include symptoms like hair loss, scaly skin, a swollen tongue, loss of appetite, fatigue and insomnia. Also be aware that high doses of folic acid can mask a B-12 deficiency, leading to a delay in treatment.
Additional Considerations
Though both of these vitamins are considered nontoxic, even in high doses, it is best to check with your doctor before you begin consuming them. Biotin and B-12 can interact with certain medications, disrupting their absorption and efficacy. If you experience any side effects while taking these vitamins, or if you believe you have a deficiency in one or both of them, seek medical attention.
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