Vitamin B7 is also called as biotin and is basically a water soluble vitamin. It is also referred to as Vitamin H by many people. Vitamin B7 plays active role in the transfer of carbon dioxide in the body and is considered as essential for the metabolism of fats and carbohydrates in the body. This vitamin is absorbed in the upper part of small intestine.
Vitamin B7 is considered as crucial for cell growth as well as for the production of fatty acids in the body. In amino acid metabolism also, this vitamin plays a good role. Since it participates in the citric acid cycle in the body, it is responsible for the generation of biochemical energy during the process of aerobic respiration. Some studies have shown that vitamin B7 is also helpful in maintenance of steady levels of blood sugar. In some cases, biotin is also recommended for strengthening hairs and nail. This is the reason why it is found in many cosmetic products for hair and skin.
Vitamin B7 is easily produced by the intestinal bacteria and thus, its deficiency is not common. These bacteria produce vitamin B7 in excess quantities as compared to the requirements of human body. Higher doses of vitamin B7 are recommended or prescribed in some particular cases only. As soon as the metabolic disorders are over, a person should stop taking vitamin B7. Apart from above, vitamin B7 also helps in relieving pain in muscles.
Recommended dose of vitamin B7 for men is 200 micrograms a day. For women and children, recommended dose of this vitamin is 150 micrograms and 100 micrograms respectively. Vitamin B7 is found in many types of food substances. For example, cooked egg yolks contain this type of vitamin in excellent quantities. Similarly, meat and poultry products contain this vitamin in good quantities. Whole grains and soybeans are also considered as good source of vitamin B7. Saltwater fishes are also rich in vitamin B7.
Though deficiency of vitamin B7 is rare, it leads to numbers of disorders. For example, a person can suffer from fatigue or skin rashes. In some cases, depression, muscle pain and loss of appetite also occurs. Other symptoms of vitamin B7 deficiency include loss of hairs, nausea, lethargic conditions, etc.