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Vitamin B7 - Benefits, Deficiency Symptoms And Food Sources

Vitamin b7 is also known as Biotin. Biotin is a water-soluble member of the B-complex group of vitamins and is commonly referred to as vitamin H. Biotin is involved in carbon dioxide transfer and therefore essential to the metabolism of carbohydrate and fat. A balanced diet usually contains enough biotin. Biotin is absorbed by facilitated transport and passive diffusion in the upper part of the small intestine.

Functions and benefits of Vitamin B7

Vitamin B7 has a number of important functions and benefits. For example it:

  • It helps to relieve muscle pain.
  • Biotin helps in the synthesis of fatty acids
  • It helps in energy metabolism
  • Biotin helps in the synthesis of amino acids and glucose.

Recommended Dosage for Vitamin B7

  • For men, the usual dose of Vitamin B7 is 200 mcg.
  • For women, the usual dose of Vitamin B7 is 150 mcg.
  • For children, the usual dose of Vitamin B7 is 100 mcg.

Food sources of Vitamin B7

  • cooked egg yolks
  • meat
  • milk
  • poultry
  • saltwater fish
  • soybeans
  • whole grains
Deficiency Symptoms of Vitamin B7
  • Fatigue
  • Skin rashes
  • Loss of appetite
  • Nausea
  • Depression
  • Muscle pain
  • Hair loss
  • Lethargy

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