Vitamin B7 (Biotin): Known for its role in converting food into energy, particularly in the metabolism of fats, proteins, and carbohydrates. It’s also essential for healthy hair, skin, and nails.
You can read our full article on Vitamin B Complex and which contain detail information about Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12.
Vitamin B7 (Biotin)
| Aspect | Details |
|---|---|
| Functions | – Metabolism: Metabolizes fats, carbohydrates, and proteins. – Hair health: Promotes healthy hair growth. – Skin health: Prevents skin rashes. – Nail health: Strengthens brittle nails. |
| Sources | – Eggs (especially yolk) – Almonds – Spinach – Sweet potatoes |
| Deficiency Symptoms | – Thinning hair – Skin rashes – Brittle nails |
| Recommended Daily Allowance (RDA) | – Adequate intake around 30 micrograms per day; exact recommendations may vary |
Role and Functions:
- Metabolism: Plays a key role in the metabolism of fats, carbohydrates, and proteins.
- Hair Health: Promotes healthy hair growth and helps prevent hair loss.
- Skin Health: Supports skin health and helps prevent rashes.
- Nail Health: Strengthens brittle nails and supports healthy nail growth.
Sources:
- Eggs (especially the yolk)
- Almonds
- Spinach
- Sweet potatoes
Deficiency Symptoms:
- Thinning hair
- Skin rashes
- Brittle nails
Recommended Daily Allowance (RDA):
- Adequate intake is around 30 micrograms per day, but exact recommendations may vary.