Definition of Vitamin B7
Vitamin B7, also known as biotin, is a water-soluble vitamin that plays a vital role in various metabolic processes within the body, particularly in the metabolism of fats, carbohydrates, and proteins. Biotin is essential for maintaining healthy skin, hair, eyes, liver, and nervous system function. Additionally, it's involved in the synthesis of fatty acids and in supporting the health of cells.
sources of Vitamin B7
Vitamin B7 or biotin, can be obtained from various food sources. Some common sources rich in biotin include:
Egg yolks: They are a particularly good source of biotin.
Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds, and others contain biotin.
Meat: Organ meats like liver and kidney, as well as beef, pork, and chicken, contain biotin.
Fish: Certain types of fish, such as salmon, tuna, and sardines, are good sources.
Vegetables: Foods like sweet potatoes, spinach, broccoli, and cauliflower also contain biotin in smaller amounts.
Fruits: Bananas and avocados are among the fruits that contain biotin.
A balanced diet that includes a variety of these foods can contribute to meeting the body's biotin requirements. Additionally, biotin is also available in supplement form for those who may have deficiencies or specific needs.
Whole grains: Foods like oats, wheat bran, barley, and rice contain biotin.
Legumes: Beans, lentils, chickpeas, and peas are good sources of biotin.
Mushrooms: Certain types of mushrooms, such as portobello and shiitake, contain biotin.
Banana: This fruit is a moderate source of biotin.
Nutritional yeast: It's a good source of biotin, especially for individuals following a vegan diet.
Fortified foods: Some cereals, bread, and other processed foods may be fortified with biotin.
Including a variety of these foods in your diet helps ensure an adequate intake of biotin, supporting overall health and well-being.
Daily requirements of Vitamin B7
The recommended daily intake of biotin, also known as Vitamin B7, can vary depending on age, gender, pregnancy, and lactation. Here are the approximate recommended dietary allowances (RDAs) or adequate intake levels for biotin:
Infants:
0-6 months: 5 micrograms (mcg) per day
7-12 months: 6 mcg per day
Children:
1-3 years: 8 mcg per day
4-8 years: 12 mcg per day
9-13 years: 20 mcg per day
Adolescents and Adults:
Males and Females 14 years and older: 30 mcg per day
Pregnancy:
Pregnant individuals: 30 mcg per day
Lactation:
Lactating individuals: 35 mcg per day
These values represent general recommendations, and individual needs may vary. Consuming a balanced diet that includes a variety of biotin-rich foods can help individuals meet their daily requirements for this essential nutrient.
Body functions of Vitamin B7
Vitamin B7, also known as biotin, is a water-soluble vitamin that plays several important roles in the body. Its main functions include:
Metabolism: Biotin assists enzymes in metabolizing carbohydrates, fats, and proteins, converting them into energy.
Healthy Skin, Hair, and Nails: It helps in maintaining the health of skin, hair, and nails by supporting their growth and development.
Cell Growth and Repair: Biotin aids in the production of certain proteins that are essential for cell growth and repair.
Pregnancy and Fetal Development: It is crucial during pregnancy as it supports embryonic growth and development.
Regulation of Gene Expression: Biotin plays a role in gene regulation, influencing the activity of certain genes.
Cholesterol Management: There's some evidence suggesting that biotin might help in managing cholesterol levels in the body, although more research is needed in this area.
Supports Cognitive Function: Biotin is involved in maintaining proper cognitive function and may support healthy brain function.
Blood Sugar Regulation: Biotin can support the regulation of blood sugar levels by enhancing the body's utilization of glucose and assisting insulin in its functions.
Neurological Support: Some research suggests that biotin might play a role in supporting the nervous system, potentially aiding in nerve health and function.
Red Blood Cell Formation: Biotin contributes to the production of red blood cells, which are essential for carrying oxygen throughout the body.
Fatty Acid Synthesis: It participates in the synthesis of fatty acids, which are necessary for maintaining healthy cells and supporting various bodily functions.
Athletic Performance: There is some exploration into the role of biotin in enhancing exercise performance and muscle strength, although more research is required in this area to draw definitive conclusions.
These functions highlight the diverse and essential roles that vitamin B7 (biotin) plays in the human body.
Deficiency of Vitamin B7
Vitamin B7, also known as biotin, deficiency is rare but can lead to various symptoms such as:
Hair Loss: Thinning of hair or loss of hair on the scalp and body.
Skin Issues: Rashes, dry skin, or dermatitis can occur.
Brittle Nails: Nails become fragile and may break easily.
Neurological Symptoms: Mild depression, lethargy, or tingling sensation in the extremities.
Muscle Pains: Muscle aches and pains are reported in some cases.
Vitamin B7 deficiency can occur due to certain medical conditions, prolonged use of antibiotics, consuming raw egg whites over a long period (due to a protein that binds biotin), or poor diet.
Fatigue: Individuals might experience fatigue, weakness, or a lack of energy.
Nervous System Issues: Some people might encounter neurological symptoms such as altered sensations, numbness, or tingling in the extremities.
Developmental Delays (in infants): Biotin deficiency in infants can cause developmental delays, including delayed sitting and crawling.
Eye Issues: Blurred vision or other visual problems have been reported in severe cases.
Digestive Problems: Digestive issues such as nausea, vomiting, and a lack of appetite can also occur.
It's important to note that while Vitamin B7 deficiency is rare, it can be managed or prevented by incorporating biotin-rich foods into the diet or through supplements, if recommended by a healthcare professional.