Vitamin B7, also known as vitamin H or biotin, aids a variety of biochemical functions within your body. If you eat a balanced diet you probably obtain enough, but for varied reasons a great many Americans fail to maintain a well rounded diet. Also, people with diabetes may tend to have biotin deficiencies. B7 is part of the water-soluble vitamin B-complex that includes vitamins B1, B2, B3, B5, B6, B7, B8, B9 and B12. Included in many multi-vitamins, and also available in supplemental form as part of a vitamin B-complex, you can also obtain vitamin B7 from food.
Function
Biotin participates in the transfer of carbon dioxide, and so is critical for the breakdown of carbohydrates, fatS and protein. It assists in the production of energy in your body, and it aids the use of folic acid, vitamin B12, pantothenic acid and protein. Biotin reduces blood sugar levels and improves cholesterol. It also promotes healthy skin and contributes to the growth and strength of hair and nails.
Deficiencies
Biotin deficiency rarely occur in healthy persons. However, certain conditions can create deficiencies, including a genetic disorder called biotinidase. Certain antibiotics or seizure medications, kidney dialysis, IV feedings that don't include biotin and consumption of large amounts of raw egg whites may also contribute to a deficiency. Effective laboratory tests that detect biotin deficiencies do not exist, so diagnosis of the problem is based on presentation of symptoms.
Symptoms
Symptoms of biotin deficiency can include exhaustion, hair loss, muscle pain, loss of appetite, dry scaly skin, swollen cracks in the corners of the mouth, listlessness, hallucinations, tingling in the arms and legs, and a painful tongue that is magenta or purplish.
Recommended Levels
There are no recommended dietary allowance guidelines established for biotin. Appropriate dosage depends on several factors including age and health. Adequate intake guidelines suggest 35 to 50mcg for infants, 65 to 120mcg for children and 100 to 200mcg for adolescents and adults.
Food Sources
Several foods provide biotin, including avocado, brewer's yeast, brown rice, broccoli, bulgur wheat, butter, calves' liver, cashews, cereals, cheese, chicken, egg yolk, eggs, green peas, kidney, lean beef, lentils, liver, mackerel, meats, milk, nuts, oats, peanuts, soybeans, split peas, sunflower seeds, tuna, walnuts and yeast. The foods with the most biotin include liver, kidney, egg, oysters, fried cod roe and wheat bran. Many breakfast cereals are fortified to include biotin as well as other vitamins and minerals.
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