-: VITAMIN – B7 :-
Vitamin B7 – The “Glow Vitamin” for Radiant Hair, Skin & Energy…!!!
If you’re looking for the secret to healthy hair, glowing skin, and strong nails, Vitamin B7 is your answer! Also known as Biotin or Vitamin H, this essential nutrient is often called the “Beauty Vitamin”.
Daily Requirements
Men
- Teens (9-18 years) – (20-25 mcg) per day
- Men 18+ years – 30 mcg per day
Women
- Pregnant Women – (30-35 mcg) per day
- Breastfeeding Mother – 35 mcg per day
Children
- Infants (0-6 months) :- 5 mcg per day
- Children (1-8 years) :- (6-8 mcg) per day
Function on different Organ
- Hair, Skin & Nails
Details
Vitamin B7 strengthens your hair, promotes growth, improves skin elasticity, and prevents brittle nails.
- Brain
Details
Biotin supports your cognitive function, reduces stress, and prevents brain fog.
- Liver
Details
Biotin also aids in fat metabolism, preventing fatty liver disease.
- Blood Sugar Control
Details
This vitamin is also helpful to regulate glucose levels, supporting diabetes management.
- Nervous System
Details
It is also playing a pivotal role to prevent neuropathy,multiple sclerosis and reduce the condition of nerve damage.
- Energy Production
Details
It helps to convert your carbohydrates, fats, and proteins into energy, keeping you active.
Symptoms incase of Deficiency
- Hair Loss & Thinning.
- Skin Issues like dry, flaky skin, rashes, and irritation and scaly skin rashes around eyes, nose, mouth.
- Brittle Nails means nails that break easily and take longer to grow.
- Fatigue & Weakness.
- Mood Changes cause increased anxiety, depression, or difficulty focusing.
- Muscle Pain & Cramps.
- Hallucinations.
- Tingling and numbness in the hands and feet.
- Weakened immune function.
Diagnosis
- Serum Biotin Test
Details
The blood test used to check biotin (Vitamin B7) levels is called the Serum Biotin Test – It directly measures biotin concentration in the blood.
- Biotinidase Activity Test
Details
Mainly diagnose biotinidase deficiency (A rare genetic disorder).
- Urinary Biotin Excretion Test
Details
Checks how much biotin is excreted in urine to assess deficiency.
Food Sources
Veg Sources
- Nuts & Seeds
- Almonds.
- Walnuts.
- Peanuts.
- Sunflower seeds.
- Whole Grains
- Oats.
- Brown rice.
- Whole wheat bread.
- Millets.
- Legumes
- Lentils.
- Chickpeas.
- Soybeans.
- Vegetables
- Sweet potatoes.
- Potatoes.
- Spinach.
- Mushrooms.
- Broccoli.
- Tomatoes.
- Fruits
- Bananas.
- Avocados.
- Apples.
- Raspberries.
- Strawberries.
Non-Veg Sources
- Fish
- Salmon.
- Tuna.
- Sardines.
- Dairy products
- Milk.
- Cheese.
- Yogurt.
- Organ Meats
- Liver.
- Kidney.
- Lean Meats
- Chicken.
- Turkey.
- Pork.
- Others
- Eggs (especially the yolk).
What if Overconsumption
Since excess Biotin is excreted through urine, toxicity is rare. However, extremely high doses from supplements may cause:-
- Skin Rashes – Excess Biotin may cause breakouts.
- Digestive Issues – Stomach pain or nausea.
- Interference with Lab Tests – High doses can alter blood test results.
Vitamin B7 is a game-changer for anyone looking to maintain strong hair, glowing skin, and lasting energy. Since your body doesn’t store it, a balanced diet rich in Biotin is key. By including Biotin-rich foods in your daily meals, you can nourish your body from within and glow naturally..!
