The B7 vitamin
What is vitamin B7?
Vitamin B7 is also known as biotin or factor P, or vitamin X. It is a hydrosoluble vitamin (soluble in water) that belongs to the group of the B vitamins.
Functions in the human body
- It is necessary for proper metabolism of carbohydrates and fats
- It is important for maintaining normal blood sugar levels
- Keeps the skin healthy
- Provides normal hair and nails growthas it participates in the synthesis of the proteins from which the nails and hair are built
- Provides normal function of the nervous system
Symptoms of deficiency
The deficiency of this vitamin is very rare, but in some cases, it can occur and is followed by these symptoms: hair loss, dry skin, skin cracking at the corners of the lips, dry eyes, decreased appetite, fatigue, insomnia and depression.
Symptoms of an overdose
We can not overdose with biotin by consuming products that contain it in large quantities, but with the use of mega-doses of biotin in the form of supplements, we can experience some of the following symptoms of an overdose: skin allergy, elevated sugar levels in the blood, lower level of vitamin C and vitamin B6 in the body.
| Infants | 0-6 months, 5mcg/day | 7-12 months, 6mcg/day | ||
| Children | 1-3 years, 8mcg/day | 4-8 years, 12mcg/day | ||
| Adolescents | Girls and boys 9-13years, 20mcg/day | Girls and boys 14-18years25mcg/day | ||
| Adults | Male and female > 18 years 30mcg/day | Pregnant, 30mcg/day | Breastfeeding, 35mcg/day | |
In what quantities we need vitamin B7
Which food is the best source of vitamin B7*
The best sources of biotin are tomatoes, almonds, sweet potatoes, onions, carrots, lettuce, cauliflower.
*Vitamin B7 is also synthesized by the gastrointestinal microflora (good bacteria in our intestines).
