Vitamin b7 (biotin) – a key role in the body, supplementation, deficiency and excess

Vitamin B7, also known as biotin, is an extremely important nutrient that plays a key role in many processes occurring in our body.In this article, we will discuss what exactly biotin is, what functions it performs in the body, what are the symptoms of deficiency and excess of this vitamin, what are the best sources of biotin and what supplements are worth choosing.We invite you to read!

What is biotin?

Biotin, also known as vitamin B7 or H, is a water-soluble B vitamin. It is a compound necessary for the proper functioning of the body, especially in the context of metabolism.Biotin plays an important role in metabolic processes such as the metabolism of carbohydrates, fats and proteins.Additionally, it is necessary for the production of fatty acids and maintaining healthy skin, hair and nails.

The role of vitamin b7 in the body

Vitamin B7 performs many important functions in the body, including:

• It participates in the process of glucose metabolism, which is extremely important for maintaining proper blood sugar levels.
• It affects the condition of the skin, hair and nails, helping to keep them in good shape.
• Supports the production of fatty acids that are important for cell functioning.
• It participates in the biosynthesis of many important enzymes involved in metabolism.

Biotin dosage

The value of the daily dose of biotin may vary depending on age, gender and level of physical activity.The average adult needs about 30 micrograms of biotin per day.However, in some cases, such as pregnancy or lactation, the need for biotin may be greater.Therefore, it is worth consulting your doctor to determine the appropriate dose of biotin for your individual needs.

Symptoms and effects of biotin deficiency

Biotin deficiency is relatively rare, but can lead to a number of health problems.Symptoms of biotin deficiency may include:

• Skin problems such as dryness, flaking skin and acne.
• Hair loss and brittle nails.
• Eye health problems.
• Sleeping problems and apathy.

If you suspect a biotin deficiency, consult your doctor who may recommend appropriate supplementation.

Symptoms and effects of excess vitamin b7

Excess biotin is rare because vitamin B7 is easily removed from the body by the kidneys.However, long-term consumption of excessive amounts of biotin can lead to impaired absorption of other nutrients, which can lead to health problems.Symptoms of excess biotin may include:

• Stomach ache.
• Skin problems.
• Problems with the nervous system.

It is worth remembering that biotin supplementation should be used in moderation and always in accordance with the doctor’s recommendations.

Biotin – occurrence.what are the best sources of biotin?

Natural sources of biotin are found in many foods.The best sources of biotin are:

• Eggs
• Yeast
• Nuts
• Soy
• Apples
• An avocado
• Potatoes

Including these products in your diet can help maintain adequate levels of biotin in the body.

Supplements – which biotin should you choose?

If, for various reasons, it is difficult to get enough biotin through the diet, supplementation may be considered.Various preparations containing biotin are available on the market.It is worth choosing supplements from reputable manufacturers and consulting a doctor before starting supplementation.The usual dose of a biotin supplement is 30 to 100 micrograms per day, but can be adjusted to suit individual needs.

Your suggestions

If you have problems with your skin, hair or nails or are concerned about the symptoms of biotin deficiency, it is always worth consulting your doctor.A specialist can conduct appropriate tests and recommend appropriate therapy or supplementation to improve your health.

Recommended articles

If you want to learn more about vitamin B7 (biotin) and its role in the body, we recommend you read the following articles:

• “B vitamins – the key to health”
• “A healthy diet and the condition of skin, hair and nails”
• “Dietary supplements – when are they needed?”

By ensuring adequate biotin intake and maintaining a healthy lifestyle, we can take care of our overall well-being and appearance.

To sum up, vitamin B7 (biotin) plays an extremely important role in our body, supporting healthy skin, hair, nails and metabolic processes.Both deficiency and excess of biotin can lead to health problems, so it is worth ensuring adequate intake of this vitamin and consulting a doctor in case of doubts.Let’s also remember about a balanced diet rich in natural sources of biotin, which will help keep our body in good condition.