Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B9 (Folate & Folic Acid)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Vitamin B7 (Biotin / Vitamin H)
Vitamin B9 (Folate & Folic Acid)
Vitamin B7 is an essential sulfur-containing water-soluble vitamin serving as a prosthetic group for five carboxylase enzymes in gluconeogenesis, lipogenesis, and branched-chain amino acid catabolism. Adequate Intake (AI) is 30 µg/day (no Upper Limit established).
Vitamin B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Ureido-Tetrahydrothiophene Vitamin | Water-Soluble Pteroylglutamate Vitamin |
|
Tolerable Upper Limit (UL)
|
None Established (No adverse effects recorded) | 1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) |
|
Chemical Forms
|
D-Biotin (Biologically active isomer), Biocytin (Biotinyl-lysine) | (6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) |
|
Primary Biological Function
|
Prosthetic group for Pyruvate Carboxylase (Gluconeogenesis), Acetyl-CoA Carboxylase (Fatty acid synthesis), Propionyl-CoA Carboxylase, Histone biotinylation | 1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis |
|
Deficiency Condition
|
Alopecia (Hair loss), Erythematous scaly periorofacial rash, Brittle nails, Neurological depression / hallucinations | Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine |
|
Top Whole Food Sources
|
Egg Yolk, Beef Liver, Salmon, Pork Chop, Sunflower Seeds, Almonds, Sweet Potatoes | Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours |
|
Adult Adequate Intake (AI)
|
30 µg / day (35 µg during lactation) | — |
|
Raw Egg White (Avidin) Interaction
|
Raw egg albumen contains avidin glycoprotein which binds biotin with Kd ~10^-15 M (the strongest non-covalent bond known), completely blocking absorption unless cooked | — |
|
Adult RDA / RDI
|
— | 400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) |
|
MTHFR Genetic Polymorphism
|
— | Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation |
Other Alternatives to Compare
Compare Vitamin B7 (Biotin / Vitamin H) vs. Calcium (Elemental Ca) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Iodine (Elemental I) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Iron (Heme & Non-Heme) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Magnesium (Elemental Mg) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Potassium (Elemental K) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Selenium (Elemental Se) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Sodium (Elemental Na) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin A (Retinol & Beta-Carotene) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B1 (Thiamine) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B12 (Cobalamin) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B2 (Riboflavin) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B5 (Pantothenic Acid) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin C (L-Ascorbic Acid) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin D3 (Cholecalciferol) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin E (d-Alpha-Tocopherol) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Vitamin K1 (Phylloquinone) →
Compare Vitamin B7 (Biotin / Vitamin H) vs. Zinc (Elemental Zn) →