# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Vitamin B7 (Biotin / Vitamin H) vs. Vitamin C (L-Ascorbic Acid)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Vitamin B7 (Biotin / Vitamin H)
Vitamin C (L-Ascorbic Acid)
Vitamin B7 (Biotin / Vitamin H) →

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).

View full Vitamin B7 (Biotin / Vitamin H) spec sheet →
Vitamin C (L-Ascorbic Acid) →

Vitamin C is a water-soluble electron donor and antioxidant essential for collagen proline/lysine hydroxylation, non-heme iron absorption, and immune phagocyte function. Adult RDA is 90mg (men) / 75mg (women), with a Tolerable Upper Limit of 2,000mg/day.

View full Vitamin C (L-Ascorbic Acid) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Vitamin B7 (Biotin / Vitamin H)
Vitamin C (L-Ascorbic Acid)
Nutrient Type
Water-Soluble Ureido-Tetrahydrothiophene Vitamin Water-Soluble Vitamin
Tolerable Upper Limit (UL)
None Established (No adverse effects recorded) 2,000 mg / day (Avoid osmotic diarrhea)
Chemical Forms
D-Biotin (Biologically active isomer), Biocytin (Biotinyl-lysine) L-Ascorbic Acid, Sodium Ascorbate, Calcium Ascorbate
Primary Biological Function
Prosthetic group for Pyruvate Carboxylase (Gluconeogenesis), Acetyl-CoA Carboxylase (Fatty acid synthesis), Propionyl-CoA Carboxylase, Histone biotinylation Prolyl/Lysyl Hydroxylase cofactor (Collagen), ROS scavenger, Carnitine synthesis
Deficiency Condition
Alopecia (Hair loss), Erythematous scaly periorofacial rash, Brittle nails, Neurological depression / hallucinations Scurvy (Collagen breakdown, capillary fragility, impaired wound healing)
Top Whole Food Sources
Egg Yolk, Beef Liver, Salmon, Pork Chop, Sunflower Seeds, Almonds, Sweet Potatoes Red Bell Pepper, Strawberries, Citrus, Kiwi, Broccoli, Brussels Sprouts
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
— 90 mg (Men) / 75 mg (Women) (+35mg for smokers)
Thermolability
— Highly heat- and oxygen-sensitive (degrades rapidly with prolonged boiling)

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 B9 (Folate & Folic 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) →