Vitamin B7
Vitamin B7, also known as biotin is what we’ll feature in this post. It is yet another important water-soluble vitamin that serves various metabolic functions in the body.
Functions Of Vitamin B7
- For the conversion of nutrients into energy –Biotin is important in the breakdown of nutrients such as carbohydrates to release energy.
- In the production of fatty acids and glucose-Vitamin B7 is necessary for the production of glucose and fatty acids that are required by your cells as sources of energy when there is unavailability from foods.
Sources Of Vitamin B7
- Organ meats
- Nuts
- Legumes
- Cereals e.g, oats
- Egg yolk
- Soybeans
While Vitamin B7 is found in several food sources, its proportions in most of its sources is quite insignificant. Therefore, you should aim to include a variety of its sources.
RDA
Vitamin B7 does not have an RDA because there is limited evidence to verify what is precisely required as a daily amount for most healthy persons.Instead, it has an (Adequate Intake) AI level whereby;
Men, women 19 years and above, and expectant women are recommended 30 micrograms of biotin each day while breastfeeding women are recommended an intake of 35 micrograms each day.
Individuals At Risk Of Vitamin B7 Deficiency
- Alcoholics –Alcoholics are predisposed to poor dietary intake and thus are likely to not acquire sufficient amounts of various nutrients including Vitamin B7.
- People with certain conditions-People with Inflammatory Bowel Disease (IBD), are at increased risk of various nutrient deficiencies including Vitamin B7.In addition, people with BTD (a curable inherited condition whereby the body is unable to process vitamin B7), are at high risk of deficiency due to deficits of biotinidase (an enzyme required in the utilization of biotin).
- Severely malnourished persons-People who are severely malnourished lack multiple nutrients due to poor dietary intake; hence, are susceptible to most nutrient deficiencies .
Vitamin B7 Deficiency
Vitamin B7 deficiency is rare especially if one consumes a varied nutritious diet. Nonetheless, if deficiency occurs , maybe due to poor dietary intake, notable symptoms include;
- Scaly skin around mouth, eyes, and nose.
- Brittle nails
- Hair changes i.e. hair loss, hair thinning
Vitamin B7 Toxicity
There lacks a defined toxicity level for vitamin B7 plus there are currently no reported cases of toxicity.
Drug Interactions With Vitamin B7
- Isotretinoin (Accutane) -May inhibit the activity of biotinidase.
- Anti-seizure medications– May lower biotin levels.
- Oral antibiotics– Interfere with the intestinal bacteria that form biotin.
Note that some biotin can be produced by bacteria found in the gut of humans. However, its role (biotin formed by intestinal bacteria) in relation to the biotin status of human beings remains unclear.When you consume certain oral antibiotics, it is these bacteria that are interfered with.
Nutrient Interactions With Vitamin B7
- Vitamin B5 -Excessive amounts of Vitamin B5 limit the absorption of biotin in the body.
- Avidin (a protein contained in raw eggs )-It binds to biotin, hindering its absorption. Cooking of eggs however, destroys this protein allowing for biotin to be absobed.
Vitamin B7 is important for a number of functions.You should eat various food sources of Vitamin B7 in adequate amounts.That way , you will obtain it as required.