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).

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