Written by Vitamin B7, also known as biotin, is a water-soluble vitamin that is essential for many bodily functions. It is involved in the production of energy, the metabolism of carbohydrates, proteins, and fats, and the production of red blood cells.
Biotin is also important for the health of hair, skin, and nails. It helps to keep hair healthy and prevent hair loss. It also helps to keep skin healthy and prevent acne and other skin problems. And it helps to keep nails strong and prevent brittle nails.
Here are some of the key roles of vitamin B7 in hair, skin, and nails:
- Hair: Biotin helps to produce keratin, which is the protein that makes up hair. A deficiency of biotin can lead to hair loss, brittle hair, and hair that is easily broken.
- Skin: Biotin helps to produce collagen, which is the protein that gives skin its strength and elasticity. A deficiency of biotin can lead to dry skin, eczema, and other skin problems.
- Nails: Biotin helps to produce keratin, which is the protein that makes up nails. A deficiency of biotin can lead to brittle nails, nails that break easily, and ridges on the nails.
Sources of vitamin B7:
Vitamin B7 is found in many foods, including:
- Eggs: Eggs are a good source of biotin.
- Yogurt: Yogurt is a good source of biotin.
- Nuts and seeds: Nuts and seeds, such as almonds, peanuts, and sunflower seeds, are good sources of biotin.
- Whole grains: Whole grains, such as brown rice and oats, are good sources of biotin.
- Fruits: Bananas and avocados are good sources of biotin.
- Vegetables: Sweet potatoes and broccoli are good sources of biotin.
Recommended daily intake of vitamin B7:
The recommended daily intake of vitamin B7 for adults is 30 micrograms (mcg).
Deficiency of vitamin B7:
A deficiency of vitamin B7 is rare. However, it can occur in people who have certain medical conditions, such as celiac disease or Crohn’s disease. It can also occur in people who take certain medications, such as anticonvulsants and antibiotics.
The symptoms of vitamin B7 deficiency can include:
- Hair loss: Biotin helps to produce keratin, which is the protein that makes up hair. A deficiency of biotin can lead to hair loss, brittle hair, and hair that is easily broken.
- Dry skin: Biotin helps to produce collagen, which is the protein that gives skin its strength and elasticity. A deficiency of biotin can lead to dry skin, eczema, and other skin problems.
- Brittle nails: Biotin helps to produce keratin, which is the protein that makes up nails. A deficiency of biotin can lead to brittle nails, nails that break easily, and ridges on the nails.
- Fatigue: Biotin is involved in the production of energy. A deficiency of biotin can lead to fatigue.
- Depression: Biotin is involved in the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. A deficiency of biotin can lead to depression.
Treatment for vitamin B7 deficiency:
The treatment for vitamin B7 deficiency is to take vitamin B7 supplements or eat foods that are rich in vitamin B7.
Excess of vitamin B7:
It is very rare to get too much vitamin B7 from food. However, taking high doses of vitamin B7 supplements can cause side effects, such as:
- Rash: High doses of vitamin B7 can cause a rash.
- Diarrhea: High doses of vitamin B7 can cause diarrhea.
- Itching: High doses of vitamin B7 can cause itching.
It is important to talk to your doctor before taking vitamin B7 supplements, especially if you have any health conditions.