B Vitamins -Biotin (Vitamin B7)

B VITAMINS – BIOTIN (VITAMIN B7)

Biotin (Vitamin B-7): Biotin plays a number of important roles in the body, including:

Breaking down macronutrients - Biotin helps the body convert food into energy — it supports a number of enzymes involved in the breakdown of  macronutrients (fats, proteins and carbs) that we consume from our diets.

Supporting nail health - Brittle nails are fragile and easily become split or cracked. A biotin deficiency can lead to brittle nails.

Boosting hair health - The diet can play an important role in the health of skin and hair.

Supporting pregnancy and breastfeeding - Biotin is very important for women who are pregnant or lactating. Healthcare professionals believe that this deficiency is common among pregnant women because the body breaks down the vitamin faster during pregnancy.

Reducing blood sugar in people with diabetes - Type 2 diabetes is a metabolic condition identified by high blood sugar levels and impaired insulin function. A biotin deficiency may disrupt blood sugar, or glucose, regulation. Some evidence shows blood biotin levels may be lower in people with diabetes. However more research is required, to fully understanding the effects of biotin on diabetes and blood sugar control.

Boosting skin health - The vitamin’s influence on the skin may stem from its effect on fat metabolism process is important for maintaining healthy skin, and it may be impaired in people with low levels of biotin.

Supporting Multiple Sclerosis (MS) treatment - MS is an autoimmune disease which damages the protective covering of nerve fibers in the brain, spinal cord, and eyes. This protective covering is called myelin, and biotin may play an important role in producing it.

Foods rich Biotin (Vitamin B-7): They are:

• Egg yolks - Eggs are full of B vitamins, protein, iron, and phosphorus. The yolk is an especially rich source of biotin. You should always cook eggs fully, both to reduce your risk of Salmonella poisoning and improve biotin absorption. Egg whites contain a protein called avidin, which can interfere with biotin absorption if eaten raw.
• Legumes - Legumes like peas, beans, and lentils are high in protein, fiber, and numerous micronutrients. Some of the richest sources of biotin in this category are peanuts and soybeans
• Nuts and Seeds - Nuts and seeds are a good source of fiber, unsaturated fat, and protein. Most also provide biotin, but the amount tends to vary by type.
• Liver - Certain organ meats, especially liver, are high in biotin. This makes sense biologically, as most of your body’s biotin is stored in your liver.
• Sweet potatoes - They are full of vitamins, minerals, fiber, and carotenoid antioxidants. They’re also one of the best vegetable sources of biotin.
• Cauliflower - Biotin can also be found in cauliflower.
• Leafy greens - Generally high in leafy greens.
• Mushrooms - Mushrooms are nutrient-rich fungi that offer several health benefits, plus ample biotin. In fact, their high biotin content protects them from parasites and predators in the wild.
• Bananas - Bananas are one of the most popular fruits worldwide. They arere packed with fiber, carbs, and micronutrients like B vitamins, copper, and potassium.
• Broccolli - Broccolli is a good source of biotin.
• Avacados - Avocados are best known as a good source of folate and unsaturated fats, but they’re also rich in biotin

Symptoms of Biotin (Vitamin B-7) deficiency: The signs and symptoms of vitamin B7 deficiency are:

• Hair loss (alopecia areata)
• Weak, brittle nails
• Eczematous skin rashes and seborrheic dermatitis, which can result in scaly, red rash especially around the body openings (on the face, eyes, nose, mouth, and perineum)
• Aciduria (abnormal amounts of acid in urine)
• Skin infections
• Chronic fatigue/lethargy
• Conjunctivitis, an infection of the eyes
• Depression
• Multiple neurological symptoms, such as hallucinations, paresthesias of the extremities and seizures. 
• Poor muscle tone (hypotonia)
• Developmental delays
• Unusual distribution of fat on the face (known as biotin deficiency facies).

Causes for Biotin (Vitamin B-7) deficiency - Some of the causes for biotin deficiency include: 

• A protein in raw eggs called avidin can bind to biotin, preventing its absorption.
• Being on parenteral nutrition, which means being fed intravenously, for long periods.
• Taking anti-seizure medication over a long period, which can lower the body’s biotin levels.
• Taking antibiotics over a long period, as these can destroy the biotin-producing bacteria in the gut.
• Having a condition, such as Crohn’s disease, that makes it hard for the gut to absorb nutrients.
• Having excessive exposure to alcohol, which inhibits biotin absorption.

Side effects of Biotin (Vitamin B-7): Taking very high doses of B vitamins from supplements can impact levels of other nutrients in your body, so it’s always advised to only take the recommended dose, unless your doctor advises you otherwise. Biotin pills or supplements are considered safe when the dosage is within the recommended amounts. Several studies have found no adverse effects even when someone is taking a high dose of 10–50 mg/day. 

However, it’s still possible to experience minor adverse reactions like indigestion, nausea, cramping or diarrhea. 

Taking a very high dose for an extended period of time may possibly cause biotin overdose symptoms like skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.

Biotin (Vitamin B-7) Interactions: The possible drug interactions include:

Allergies - Tell your doctor if you have ever had any unusual or allergic reaction to this medicine or any other medicines. Also tell your health care professional if you have any other types of allergies, such as to foods, dyes, preservatives, or animals. For non-prescription products, read the label or package ingredients carefully.

Pediatric - Problems in children have not been reported with intake of normal daily recommended amounts. 

Geriatric - Problems in older adults have not been reported with intake of normal daily recommended amounts. 

Drug Interactions - Although certain medicines should not be used together at all, in other cases two different medicines may be used together even if an interaction might occur. In these cases, your doctor may want to change the dose, or other precautions may be necessary. 

Therefore tell your healthcare professional if you are taking any other prescription or nonprescription (over-the-counter [OTC]) medicine. 

Other interactions - Certain medicines should not be used at or around the time of eating food or eating certain types of food since interactions may occur. Using alcohol or tobacco with certain medicines may also cause interactions to occur. 

Therefore always check with your doctor before you use your medicine with any other medications or the use of medicine with food, alcohol, or tobacco.

Quantum of Biotin (Vitamin B-7): Biotin is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels. In order to prevent its deficiency the recommended intakes of  vitamin B7 for:

• Adults and teenagers - 30 to 100 milligrams (mcg) per day.
• Children 7 to 10 yrs old - 30 milligrams (mcg) per day.
• Children 4 to 6 yrs old - 25 milligrams (mcg) per day.

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