Vitamin B7 Definition
Vitamin B7, also referred to as biotin or vitamin H, is a colorless water-soluble type of vitamin that’s essential for body growth.
Biotin Sources
Biotin is not produced by the body. Thus one obtains it from different sources like; foodstuff, supplements, and bacteria in the small intestines. However, vitamin B7 is found in small amounts in foodstuff.
Foods With Vitamin B7
Foods rich in biotin include:
- Meat; liver, kidney, and Pork.
- Fruits; raspberries, bananas.
- Cooked eggs and egg yolk, soybeans, nuts, and cereals.
- Vegetables; broccoli, spinach.
Vitamin B7 Supplements
Supplements are used by biotin deficient patients to increase their vitamin B7 levels. Biotin supplements are also used to;
- Improve thin hair to ensure a healthy appearance.
- Strengthen and improve the appearance of brittle toe/fingernails.
- Improve blood sugar control in people with diabetes.
Doctors, however, advise against taking biotin supplements with other medications as they may interact together resulting in side effects to the patient.
Examples of biotin supplements include; Solgar biotin, Sundown Naturals Biotin Gummies and MegaFood Skin, Nails & Hair 2. These supplements are available Over-The-Counter (OTC) and in online stores.
Vitamin B7 Powder
This is a form of vitamin supplement that promotes healthy hair, nails, and skin. It can be purchased over the counter (OTC).
Vitamin H Dosage
There isn’t a Recommended Dietary Allowance(RDA) for biotin intake. Rather, doctors use the Adequate Intake(AI) algorithm. For adults above 19 years and pregnant women, the AI for biotin is 30 micrograms daily. Breastfeeding women, on the other hand, need 35 micrograms of biotin daily.
Vitamin B7 Deficiency
Biotin deficiency is an extremely rare condition in individuals who diversify their diets. Patients may develop deficiency if;
- They have a genetic disorder of biotin deficiency.
- They had surgical removal of the stomach that may result in malabsorption of the vitamin.
- Serious alcoholics.
People at the risk of biotin deficiency include;
- Patients with certain liver diseases.
- Inborn errors of biotin metabolism-related enzymes.
- Pregnant women who are associated with marginal biotin deficiency.
Vitamin B7 Deficiency Symptoms
Biotin deficiency is characterized by some_if not all of the following symptoms;
- Hair loss.
- Colored tongue.
- Lethargy or general fatigue.
- Dry scaly skin.
- Dry eyes.
- Cracking in the corners of the mouth.
- Hallucination.
- Numbness.
Effects of Vitamin B7 Deficiency
Vitamin H deficiency may have the following health effects on a patient:
- Confusion.
- Dry skin and hair loss.
- Nausea.
- Muscle pain.
- Seizure in extreme cases.
- Developmental problems for the fetus in pregnant women.
- Infants who don’t have enough biotin often develop a scaly scalp.
Vitamin B7 Benefits
Biotin has numerous health and nutritional benefits when ingested.
Health Benefits of Biotin
- Biotin helps maintain normal skin and mucous membranes.
- It aids in the maintenance of normal healthy hair.
- Regulates the expression of genes and stability of DNA.
- Helps in protein, carbohydrate and fat metabolism.
- It helps the body absorb glucose and can be helpful in the treatment of diabetes 2.
- Vitamin H maintains a healthy functioning heart.
Nutritional Benefits of Vitamin H
- It helps with normal macronutrient metabolism.
- Biotin helps produce energy that is used to convert food into glucose.
- Vitamin B7 helps cells activate protein and amino acid metabolism.
Vitamin H For Hangover
Hangover is some times as a result of dehydration caused by alcohol. Alcohol consumption increases the production of urine. Urine excreted results in a huge loss of vitamin B7 nutrients from the body. Taking vitamin complex supplements can help restore vitamin H levels in the body, thereby reducing hangover.
Vitamin B complex contains thiamine, riboflavin, cobalamin, and other useful vitamins.
Vitamin B7 and Hair Growth
keratin is a tough protein that makes up the hair structure. Prolonged use of biotin helps improve the body’s keratin infrastructure. This ultimately improves the growth and health of your hair.