Vitamin B7 (Biotin)

Biotin is a water-soluble vitamin in the vitamin group. It was discovered in 1927, but scientists did not realize that is was a vital nutrient for human health until over 40 years later.

Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin.
 In raw egg yolk (however, the consumption of egg whites with egg yolks minimizes the effectiveness of egg yolk's biotin in one's body), biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein. 
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Studies have found that vegetarians actually absorb more biotin from the gastrointestinal tract than people who eat meat.

Health Benefits  
Vitamin B7 acts as a Catalyst in Metabolisms, ensure healthy Skin and Hair, maintains healthy Tissues, reduces Weight,ensures proper functioning of Heart, acts as a Synthesizer of some Vital components like fatty acids, amino acids etc., maintains Blood sugar etc.


Amounts per Day
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms


Vitamin B7 Deficiencies
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.


Vitamin B7 Toxicities
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.


Good Vegetable Sources

Peanuts, Peanut butter, Almonds, Cashews, Nuts, Filberts, Carrots, Banana, Avocado, Papaya, Sweet potatoes, Swiss Chard, Cauliflower, brown rice, bulgur wheat, barley, oat bran, oatmeal, lentils, Soy protein isolate etc.