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What Is Vitamin B7 Or Vitamin H? What Is Biotin?

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What Is Vitamin B7 Or Vitamin H? What Is Biotin?

http://www.medicalnewstoday.com/articles/219718.php

Biotin, also known as vitamin B7, and sometimes vitamin H is a water soluble

B-complex vitamin. Water soluble means it dissolves in water. Biotin travels in

the bloodstream and excess or unused quantities are eliminated in urine. This

means the body does not build up reserves of vitamin B7, you have to ingest it

daily.

Biotin is a coenzyme in the metabolism of fatty acids (types of molecules found

in fats and oils), leucine (an essential amino acid humans cannot synthesize),

and gluconeogenesis (synthesis of glucose from molecules that are not

carbohydrates, e.g. amino and fatty acids). A coenzyme is a substance that

enhances an enzyme's action. Coenzymes cannot themselves trigger or speed up a

biological reaction, but they help enzymes do so.

Put simply, biotin plays a vital role in:

Helping the body metabolize proteins, fats and carbohydrates

Helping the body process glucose

It also contributes towards healthy nails, skin and hair. It is therefore found

in many cosmetic and health products for the skin and hair. However, it cannot

be absorbed through hair or skin.

Not only does biotin help in several metabolic reactions, but it also helps to

transfer CO2 (carbon dioxide).

Vitamin B7 deficiency is extremely rare. Scientists say intestinal bacteria most

likely produce vitamin B7 in quantities beyond our daily requirements. Hence,

government health departments in most countries do not recommend daily intake

amounts. In some cases, where a patient's biotin metabolism is not normal,

megadoses of biotin may be recommended.

All organisms require biotin. However, it can only be synthesized by some plant

species, bacteria, algae, molds and yeasts.

Vitamin B7 Food Sources:

A wide range of foods contain biotin. None of them have markedly enormous

amounts, as is the case with some other vitamins. The following foods have

slightly higher amounts:

Egg yolk (raw). Egg white reduces egg yolk's biotin effectiveness in the body.

People who consume just egg white for many years without biotin supplementation

have a slight risk of not getting enough vitamin B7.

Liver

Peanuts

Yeast

Bread, whole-wheat

Cheese, cheddar

Liver

Pork

Salmon

Avocado

Raspberries

Cauliflower (raw)

Estimates place biotic intake in North America and Western Europe at between 35

to 70 & #956;g per day (143 to 287 mmol per day).

You can also get biotin in supplements.

There are no known cases of toxic effects from biotin overdoses. People with

hereditary disorders of biotin metabolism tolerate doses of up to 200,000 mcg

per day without any problems. Individuals with no biotin metabolism disorder who

took doses of 5,000 mcg per day for 24 months had no unpleasant side effects

(adverse effects). The only case ever reported was of an elderly female who took

a combination of 10,000 mcg per day of biotin with 300 mg per day of pantothenic

acid for two months - the woman had life-threatening eosinophilic

pleuropericardial effusion - excessive build-up of fluid in the pleural space,

the area between the membranes lining the lungs and the chest.

Vitamin B7 is also known as Vitamin H; the " H " coming from the German words for

" hair " and " skin " , Haar und Haut.

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