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Vitamin B7/Vitamin H (Biotin)

Vitamin H, more commonly known as biotin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.

Biotin aids in the utilization of folic acid, Pantothenic acid and Vitamin B12 and promotes healthy hair. It is often recommended for strengthening hair and nails and is found in many cosmetic products for hair and skin. Interestingly, vegetarians are able to absorb more biotin from the gastrointestinal tract than meat eaters.
3D picture of Vitamin B7/Vitamin H (Biotin)

Different forms or alternative names for Vitamin B7/Vitamin H (Biotin):
vitamin h

Importance of Vitamin B7/Vitamin H (Biotin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
aids utilization of protein, folic acid, Pantothenic acid, and Vitamin B12
promotes healthy hair
strengthens hair and nails
promotes normal cholesterol levels
reduces blood sugar levels

Good sources of Vitamin B7/Vitamin H (Biotin) are:
lean beef

Deficiency of Vitamin B7/Vitamin H (Biotin) may cause:
swollen and painful tongue that is magenta in color (glossitis)
hair loss
muscle pain
loss of appetite
dry scaly skin
cracking in the corners of the mouth (cheilitis)

Adequate Intake (AI) for Vitamin B7/Vitamin H (Biotin):
children 1-3 yrs 8 μg
children 4-8 yrs 12 μg
children 9-13 yrs 20 μg
Males 14-18 yrs 25 μg
Males 19-70+ yrs 30 μg
Females 14-18 yrs 25 μg
Females 19-70+ yrs 30 μg
Pregnancy 19-50 yrs 30 μg
Lactation 19-50 yrs 35 μg

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.