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

Vitamin B7 is an important vitamin of B group vitamins. It is also known as vitamin Biotin, or occasionally as vitamin H. It is a B-complex vitamin which is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine. A balanced diet usually contains enough biotin but in unbalance diet there is a most of chance of the lack of this vitamin. Biotin is essential for metabolic reactions involving carbohydrates and fats. Biotin is absorbed by facilitated transport like low concentrations and passive diffusion like high concentrations in the upper part of the small intestine.

Functions and benefits of Vitamin B7 (Biotin)

Biotin is an essential vitamin for the role in helping the body metabolize proteins, carbohydrates, and fats. Since daily requirements of vitamin B6 are low, and since so many foods contain it, and since the body naturally produces it, Vitamin H deficiencies are rare. Biotin helps blood sugar levels remain steady. People with diabetes may find Biotin beneficial because it has been known to increase the body's reaction to insulin. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn's disease, hair loss, Parkinson's disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis.

Recommended Dosage for Vitamin B7 (Biotin)

Its estimated minimum daily requirement is between 30 mcg to 300 mcg for both man and women. In people without disorders of biotin metabolism, doses of up to 5 mg/day for two years were not associated with adverse effects.

Food sources of Vitamin B7 (Biotin)

Biotin is found in many foods, but generally in lower amounts than other water-soluble vitamins. Natural sources of biotin include egg yolk, liver, kidney, cooked oats, soybeans, unpolished rice, brewer's yeast, nuts and milk. 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)

Biotin deficiency is rare. Daily requirements are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used. Several symptoms could indicate a deficiency in Vitamin H. Possible symptoms include a scalp that is dry or scaly, a loss of appetite, a loss of hair, nausea, muscle pain, fatigue, depression, dermatitis, anorexia and anemia.