Vitamin H (Biotin, vitamin B7) is a part of enzymes that regulate the metabolism of amino acids, fatty acids, and also provokes the disintegration of intermediate products. Biotin is involved in purine, carbohydrate and fat metabolism, has a beneficial effect on the trophic functions of the nervous system. Also, the substance is involved in deamination and decarboxylation of amino acids, the synthesis of vitamin PP, folic acid and other vitamins B.
Vitamin B7 is synthesized by the human intestinal microflora. Healthy gut bacteria produce vitamin H in sufficient quantities to meet the needs of the body, which eliminates the need for additional intake of the substance. However, if there are bowel diseases such as helminthiasis, bacterial overgrowth or irritable bowel syndrome, in the body there is a shortage of vitamin B7. Also, this situation can be provoked improper nutrition, taking chemicals (especially antibiotics, etc.), so it is important to regularly take vitamin complexes with Biotin in the composition or saturate your diet with food containing vitamin B7.
The body's Need for Biotin
The Daily human need for vitamin H is determined depending on how many calories the daily diet contains. For example, for the harmonious assimilation of 1000 kcal to the body 100 mcg of vitamin B7 is needed. A day, women need approximately 220-300 mg of Biotin, the man 250-430 mcg breastfeeding woman is 400 mcg. With active physical activity and sports daily demand increases, because increased energy consumption requires additional revenues of vitamin B7 in the body – in such cases, the rate is at the level of 300-600 mcg per day, depending on the sport.
Vitamin B7 functions:
- improves the process of fat and carbohydrate metabolism;
- controls the harmonious state of bone marrow, nerve tissue, blood cells, sweat glands, hair, skin, male seminal glands;
- important for normal development and growth children;
- provokes the formation of amino acids from which cells are built.
Lack of vitamin N in the body
Hypovitaminosis occurs against the background of the use of raw egg white in large amounts (the protein contains avidin glycoprotein, which when reacting with vitamin B7 makes it inaccessible to assimilation), reduce the absorption function or inhibit the growth of microbial intestinal flora due to antibiotics.
With a lack of Biotin says:
- General weakness, lethargy, drowsiness, depression;
- aversion to food, poor appetite, weight loss;
- muscular pain;
- paresthesias of the skin;
- papillary atrophy on the tongue;
- development of scaly dermatitis;
- pale ash color of mucous membranes and skin;
- groveville dryness and flaking of the skin.
Deficiency In vitamin 7 is also accompanied by the inhibition of the function of the nervous system, hair loss, violation of trophism of hair and nails. Sometimes there are: inhibition of development and growth, a variety of nervous disorders, decreased muscle tone and blood vessels, which eventually leads to the development of hypotension (low blood pressure).
An Excess of vitamin H in the body
Hypervitaminosis is almost never observed, as Biotin is easily excreted naturally from the body. In some cases, excess vitamin B7 is accompanied by dysbacteriosis or dermatitis.
Where is contained?
Vitamin B7 contains in a large number of food products of animal and vegetable origin. Maximum concentrations are observed in fresh vegetables, egg yolk, nuts, cauliflower, legumes, kidneys, liver, brewer's yeast. There are also many substances in mackerel, salmon, bran, peanuts, walnut, mushrooms, potatoes, bananas.
It Should be remembered that Biotin is resistant to acids, alkalis, air oxygen and high heat treatment.