Vitamin B7 (Biotin, Vitamin H) is a water-soluble vitamin. It can be obtained from many foods. It helps enzymes break down fats, carbohydrates and proteins in foods. It also supports cell development and regulation of gene activity.
It is a water-soluble vitamin. It can be obtained from many foods. It helps enzymes break down fats, carbohydrates and proteins in foods. It also supports cell development and regulation of gene activity.
Table of contents
Where to get vitamin B7?
- Liver,
- Red meat,
- Egg (cooked),
- Fish (salmon, tuna etc.),
- Enriched bread, cereal,
- Cheese,
- Potatoes,
- Banana,
- Papaya,
- Peanut butter,
- Mushroom,
- Cauliflower,
- Tomatoes,
- Soybean,
- Almonds, peanuts, walnuts,
- green leafy vegetables,
What are the functions of vitamin B7?
- Strengthening the hair,
- Regulation of blood sugar level,
- Protection of skin health,
- Improvement of the myelin layer around nerve fibers.
What is the need for vitamin B7?
- 0 – 1 year old child: 6 mcg/day
- 1-3 years old child: 8 mcg/day
- Children 4-8 years: 12 mcg/day
- 9-13 years old child: 14 mcg/day
- Boy 14 years and older: 20 mcg/day
- Girl 14 years and older: 30 mcg/day
- Pregnancy period: 30 mcg/day
- Lactation period: 35 mcg/day
What happens in vitamin B7 deficiency?
Since the need for vitamin B7 is in very low amounts, its deficiency occurs very rarely. These:
- Not enought feeding,
- Parenteral nutrition,
- Genetic mutations,
- Long-term antibiotic therapy
- Anticonvulsant therapy (carbamazepine, phenytoin, primidone etc.),
- Smoking,
- Alcohol addiction,
- Excessive consumption of raw eggs
- Short bowel syndrome.
Possible symptoms of vitamin B7 deficiency include:
- Rash around the mouth, redness,
- Dry and flaky skin
- Unstable hair strands, hair loss,
- Hallucinations,
- Psychological problems (depression etc.),
- Muscle pains,
- Numbness, loss of feeling.