Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin P

Vitamin B7 (Biotin) - Benefits, Deficiency Symptoms And Food Sources

Vitamins B7 is also called biotin. Best known by many people as a moisturizing agent in shampoos, conditioners, and skin creams, biotin is essential to numerous body processes. The primary role of biotin is in the metabolism of fats, proteins and carbohydrates. Biotin functions as a critical component of several enzymes involved in energy metabolism (such as pyruvate carboxylase).

Functions and benefits of Vitamin B7

The benefits of biotin are especially important for healthy hair, skin, and nails. It is also needed for healthy nerve tissue, bone marrow, and sweat glands, and can help reduce muscle pains.

Biotin benefits glucose processing enzymes to manage blood sugar levels, and has been used in large doses to treat the degenerative nerve disease, diabetic neuropathy caused by high blood sugar.

Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin is also involved in making glucose, some amino acids and in energy production.

Recommended Dosage for Vitamin B7

The minimum Recommended Dosage Allowance of Vitamin B7 is 50 to 200 mcg.

  • Men - 200 mcg.
  • Women - 150 mcg.
  • Children - 100 mcg.

Food sources of Vitamin B7

Biotin can be found in beans, breads, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, poultry, wheat germ, and whole grains. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Egg whites contain a chemical that binds to biotin very strongly and prevents it being absorbed into the blood from the intestines.

Deficiency Symptoms of Vitamin B7

  • Biotin deficiency causes
  • Fatigue
  • Depression
  • Nausea
  • Muscle pains
  • Hair loss and anemia.

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