Vitamin B7 (Biotin)

 Vitamin B7

Vitamin B7, also known as biotin and sometimes referred to as Vitamin H, is a water-soluble vitamin belonging to the class of B vitamins. As this is a water-soluble vitamin, excess of it gets excreted in the urine and is not retained by the body. Hence, daily intake of this vitamin becomes essential for optimal functioning of the body.

Functions

Biotin helps in the synthesis of energy/glucose by breaking down fats, carbohydrates and proteins. It thereby facilitates the uptake of glucose by several cells of the body for their functions. In this regard, research has shown that regular intake in diabetic individuals may be beneficial in controlling blood glucose levels. Biotin also provides health and strength to nails, skin and hair. Vitamin B7 is also essential for maintaining appropriate functioning of the nervous system

Food Sources

The food sources of Vitamin B7 are as follows:

1. chocolates
2. milk
3. nuts and oilseeds
4. soya bean
5. yeast
6. cereals
7. pork
8. organ meats and egg yolk

Do note that egg yolk is a rich source of biotin, but raw uncooked egg white contains compounds that act as inhibitors for biotin. Rich sources of biotin are:

1. chicken liver (a 100g serving contains as much as 170mcg of biotin)
2. yeast (which contains about 200mcg of biotin).
3. egg yolk (about 100gm of egg yolk contains 60mcg of vitamin B7)

Benefits

The health benefits of Vitamin B7 or Biotin include improved metabolism, tissue maintenance, healthy skin, weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and vaginal candidiasis. It also aids in the synthesis of vital components and helps in maintaining blood sugar levels.

Vitamin B7, also known as biotin, happens to be a catalyst for various metabolic reactions in the human body to extract energy. Due to its water solubility, this vitamin is regularly diminished and therefore needs replenishment. The lack of biotin from your normal diet may lead to a number of health disorders. It is necessary to include the recommended amount of this vitamin in your daily diet.

Deficiency

Although a biotin deficiency is very rare, when it does occur symptoms can include:

1. dry, irritated skin
2. brittle hair or hair loss
3. lack or energy or chronic fatigue
4. digestive and intestinal tract issues
5. muscle aches and pains
6. nerve damage
7. mood changes
8. cramps
9. tingling in the limbs
10. cognitive impairments

Dosage

 The recommended intake or adequate requirements of Vitamin B7 is given below:

                    i.            0 – 12 months: 7mcg / day (reads as 7 microgram per day)

                  ii.             1 – 3 years: 8mcg / day

                iii.            4 – 8 years: 12mcg / day

                iv.            9 – 13 years: 20mcg / day

                  v.            14 – 18 years: 25mcg / day

                vi.            18 years and above: 30mcg / day

              vii.            Pregnant women: 30mcg / day

            viii.            Lactating women: 35mcg / day