Vitamin B7, also known as biotin, is a water-soluble vitamin that serves as a coenzyme in various metabolic processes in the body. It plays a crucial role in the metabolism of carbohydrates, fats, and proteins, helping to convert them into energy. Biotin is particularly important for the synthesis of fatty acids and in maintaining healthy skin, hair, and nails.
Furthermore, biotin contributes to the regulation of gene expression and plays a role in cell signaling pathways. It also aids in the production of glucose and supports the function of enzymes involved in amino acid metabolism.
Good dietary sources of vitamin B7 include eggs, nuts, seeds, meat, fish, dairy products, and certain vegetables like sweet potatoes and spinach. Biotin deficiency is rare but can lead to symptoms such as hair loss, skin rash, and neurological symptoms. However, it can be supplemented orally to manage deficiencies.
Requierment :
Functions :
Biotin, a water-soluble B vitamin, serves essential roles in the body. Its primary functions include aiding the metabolism of fats, carbohydrates, and proteins, crucial for energy production and cellular growth. Additionally, biotin facilitates the utilization of other B vitamins, supporting overall metabolic processes. Notably, biotin has shown promise in managing blood sugar levels in individuals with both insulin-dependent and non-insulin-dependent diabetes. Research suggests that biotin supplementation may help lower and regulate blood glucose levels, offering potential benefits for diabetic individuals in managing their condition. By supporting metabolism and contributing to glucose regulation, biotin plays a significant role in maintaining overall health and metabolic balance. Including biotin-rich foods such as eggs, nuts, seeds, and certain vegetables can help ensure adequate intake of this important vitamin.
Deficiency :
Biotin deficiency manifests through various symptoms including depression, hair loss, high blood sugar, anemia, loss of appetite, insomnia, muscle cramps, nausea, and a sore tongue. While biotin deficiency is rare due to intestinal production and availability in many foods, long-term antibiotic use can hinder biotin production, leading to deficiency. Moreover, regular consumption of raw egg whites, which contain avidin, inhibits biotin absorption and may cause deficiency symptoms. Notably, infants may develop seborrheic dermatitis due to low biotin levels, although its correlation in adults is uncertain. Given biotin’s crucial role in metabolism and cellular processes, maintaining adequate levels through dietary sources like egg yolk, nuts, seeds, and whole grains, or supplementation, is vital for overall health and wellbeing. Awareness of potential deficiency causes aids in prevention and prompt management of symptoms.
Food sources :
Vegetarian Sources :
A. Sweet Potatoes: 4 mcg
B. Yeast: 35 mcg
Non-Vegetarian Sources (per 100 grams) :
A. Cooked Chicken Liver: 20 mcg
B. Egg: 50 mcg
Supplements :
- Simply Herbal Natural Biotin Powder Vitamin B7 Supplement
- Biotin 10,000+ mcg for Improved Hair Density – Classic
- Himalayan Organics Plant Based Vitamin B12 Supplement | B1,B2,B3,B5,B6,B7,B9,Moringa|
Over Dosage :
Biotin, a water-soluble vitamin, is generally safe and nontoxic even in excessive amounts. The body efficiently excretes excess biotin through urine, minimizing the risk of adverse effects. However, individuals with diabetes who take insulin may require caution when supplementing biotin. High doses of biotin, exceeding 4 milligrams daily, can interfere with certain laboratory tests used to monitor diabetes, potentially leading to inaccurate results. Consequently, people with diabetes who take insulin may need to adjust their insulin dosage under medical supervision if they are supplementing with biotin. It’s essential for individuals with diabetes to work closely with their healthcare providers to monitor their condition and ensure appropriate management. Medical supervision helps mitigate potential risks associated with biotin supplementation and ensures that diabetes management remains effective and accurate.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
