Learn about Vitamin B7 through this article.
But remember, a healthy and balanced diet naturally provides the body’s needs.
What is Vitamin B7?
Biotin is a vitamin that the body needs to maintain its health. It is a type of B vitamin, and its functions include:
- Assisting enzymes in the body to break down fats, carbohydrates, and proteins in food and convert them into energy.
- Regulating the signals sent by cells.
- Helping in gene activity and the production of fatty acids.
What are the sources of Vitamin B7?
Food sources include:
- Meats such as liver. For more details, refer to the meat guide.
- Eggs.
- Salmon.
- Certain vegetables, such as sweet potatoes, spinach, broccoli, and avocado.
- Some nuts and seeds, like walnuts and sunflower seeds.
What is the recommended intake of Vitamin B7?
Recommended daily intake:
| Age | Male Usage Limit | Female Usage Limit |
|---|---|---|
| 0 to 6 months | 5 micrograms | 5 micrograms |
| 7 to 12 months | 6 micrograms | 6 micrograms |
| 1 to 3 years | 8 micrograms | 8 micrograms |
| 4 to 8 years | 12 micrograms | 12 micrograms |
| 9 to 13 years | 20 micrograms | 20 micrograms |
| 14 to 18 years | 25 micrograms | 25 micrograms |
| 19 to 50 years | 30 micrograms | 30 micrograms |
| 51+ years | 30 micrograms | 30 micrograms |
| Pregnant | – | 30 micrograms |
| Breastfeeding | – | 35 micrograms |
What are the symptoms of Vitamin B7 deficiency?
Biotin deficiency is rare, but it may lead to some symptoms, including:
- Thinning hair.
- Loss of body hair.
- Rash around the eyes, nose, mouth, and anal area.
- Conjunctivitis in the eye.
- High levels of acid in the blood and urine.
- Weak nails.
- Nervous system disorders.
- In infants, biotin deficiency may cause muscle weakness, lethargy, and delayed growth.
What are the effects of excessive Vitamin B7 consumption?
Consuming excessive amounts of biotin can lead to serious health problems, such as changes and imbalances in laboratory test results, which may result in misdiagnosis, and therefore, the wrong treatment.
Frequently Asked Questions:
I am a healthy person and do not use any vitamins or dietary supplements. Could a severe deficiency in this vitamin still occur?
A severe deficiency that leads to health issues typically does not occur in healthy individuals who follow a moderate diet.
Are there any specific health conditions that require me to check my vitamins regularly?
It is generally advisable for those who have undergone gastric banding or gastric bypass surgery to consult with a physician for regular check-ups to determine if there is a general deficiency in vitamins.
I am a healthy person who uses vitamins and dietary supplements. Could I experience a severe increase or toxicity?
It is not recommended to use dietary supplements or vitamins without a health reason or need for them since they are available in food sources, and chronic use may cause health issues.
