Vitamin B7 : The Main Supporter of Hair, Skin, and Nail Health!

Vitamin B Complex Series: (Episode Six) Vitamin B7 Biotin (Biotin)

• What is Vitamin B7?
  Vitamin B7, also known as biotin, is a water-soluble vitamin that belongs to the B complex group. It plays an important role in supporting the health of skin, hair, nails, and metabolic processes in the body. It also contributes to converting nutrients into energy.
• The active form of biotin is “D-Biotin,” which the body uses efficiently to support various vital processes.
• Benefits of Biotin (Vitamin B7) Based on Reliable Scientific Sources:
  1. Enhancing Hair and Nail Health:
     Biotin improves hair growth and reduces hair loss. It also strengthens nails and prevents brittleness and breaking.
  2. Improving Skin Health:
     Biotin helps maintain skin moisture and elasticity and reduces skin inflammation and allergies, such as rashes.
  3. Supporting Metabolism:
     Biotin contributes to the conversion of carbohydrates, fats, and proteins into energy, supporting vital body functions.
  4. Improving Nervous System Health:
     It plays a role in supporting nerve cells and improving memory and concentration, helping to reduce stress and mental fatigue.
  5. Supporting Heart Health:
     It helps improve levels of good cholesterol (HDL) and reduces the risk of heart disease by supporting vascular health.
  6. Regulating Blood Sugar Levels:
     It helps improve the body’s response to insulin, assisting in the regulation of blood glucose levels.
  7. Enhancing Thyroid Health:
     It supports the production of hormones necessary for regulating metabolism and maintains thyroid activity.
  8. Supporting Pregnancy Health:
     Biotin is essential for proper fetal development and reduces the risks of birth defects.
  9. Improving Nutrient Absorption:
     Biotin helps enhance the body’s absorption of other nutrients, such as zinc, promoting overall health.
  10. Reducing Inflammation:
      Biotin plays a role in alleviating chronic inflammation, helping to prevent some inflammation-related diseases.
• Symptoms of Vitamin B7 Deficiency:
  1. Hair loss.
  2. Dry skin and rashes.
  3. Weak and brittle nails.
  4. Muscle weakness.
  5. Feelings of fatigue and exhaustion.
  6. Mood changes and anxiety.
  7. Digestive and metabolic problems.
• Causes of Biotin Deficiency:
  Biotin deficiency can result from several causes, such as:
  • Intestinal diseases and kidney diseases.
  • Certain antibiotics.
  • Nicotine.
  • Strict dietary regimens.
  • Severe psychological stress.
  • Excessive exercise.
  • Pregnancy.
  • Aging.
• Sources of Vitamin B7:
  • Eggs (especially egg yolks).
  • Meat and liver.
  • Nuts (almonds, walnuts).
  • Legumes and whole grains.
  • Avocado.
  • Salmon.
  • Sweet potatoes.
  • Nutritional yeast or brewer’s yeast.
  • Cauliflower.
• Recommended Daily Intake for the Average Person:
  • Adults: 30 micrograms per day.
  • Pregnant women: 30-35 micrograms per day.
  • Children: Dosage ranges from 5 to 25 micrograms depending on age.
• Excessive Intake of Vitamin B7:
  There are usually no reports of negative effects from excessive biotin intake, but it’s best to stick to recommended doses to avoid any rare complications.

Anas’ Advice:
To maintain the health of your hair, skin, and nails, make sure to get biotin from its natural sources. If you need to take it as a dietary supplement, ensure it is in its active form, D-Biotin, for the best results.