Vitamin B7 or biotin plays a big role in stabilizing blood sugar, preventing hair loss and keeping skin healthy. To clarify, today we will learn about the detailed effects of vitamin B7 in the article below.

What is Vitamin B7?

Vitamin B7 is also known as biotin. This is known as a water-soluble vitamin. Enzymes supported by biotin break down fats such as carbohydrates and proteins commonly found in everyday foods. In particular, vitamin b7 helps transmit all signals from cells to the brain faster.

Vitamin B7 is one of the important B vitamins for health.

What is the effect of vitamin B7?

Supports the nourishment of thick and strong hair

For those who are experiencing tangled, weak and broken hair, vitamin B7 is considered a savior to solve these conditions. Because biotin acts as an active ingredient that stimulates hair growth, making it extremely shiny and smooth.

Good for nails

When the human body is fully supplemented with vitamin B7, the nails will become up to 25% stronger. Therefore, for those who intend to nourish their fingernails and toenails, biotin supplementation will be extremely necessary.

Providing energy

Another great ability of biotin is to chemically synthesize fats, proteins and carbohydrates. They act as a coenzyme to synthesize fatty acids. From there, the body will be fully provided with energy for a long day of activities.

Regenerating and nourishing tissues

Vitamin B7 also contributes to the regeneration and nourishment of tissues. If there is enough biotin, the tissues will recover quickly after injury and also reduce pain, muscle inflammation and arthritis. Not to mention, this substance also has the ability to support building muscle strength very effectively.

Skin beauty

To reduce the negative effects of the external environment on the skin, Biotin will play an essential role in protecting the skin from negative effects on the skin. Therefore, if providing enough vitamin B7, it can bring beautiful and healthy skin.

Weight control support

Weight is always a difficult concern for women. However, vitamin B7 has a great effect in weight loss by supporting weight control, maintaining body shape and some people avoid the accumulation of excess fat in the body.

Therefore, nutritionists always recommend that people who are losing weight should add vitamin B7 to their daily diet.

Protect the heart

Vitamin B7 has the ability to regulate bad cholesterol in the blood, thereby helping to protect the heart and reduce the risk of heart attack, atherosclerosis and stroke.

Control blood sugar

Research has shown that biotin has the ability to balance blood sugar, regulate insulin levels, thereby eliminating excess sugar, so it is very beneficial for people with diabetes.

Supplementing vitamin B7 helps bring many health benefits

Instructions on how to use vitamin B7

Vitamin B7 dosage

Each person’s need for vitamin B7 supplementation will often be different. Specifically:

Children from 0 – 6 months old: Should supplement 5 mcg of vitamin B7/day.
Children from 7 months – 3 years old: Should supplement 6 – 8 mcg of vitamin B7/day.
Children from 4 – 13 years old: Should supplement 12 – 20 mcg of vitamin B7/day.
Adolescents from 14 – 18 years old: Should supplement 25 mcg of vitamin B7/day.
Adults and pregnant women: Can supplement about 30 mcg of vitamin B7/day.
Mothers who are breastfeeding: Should supplement 35 mcg of vitamin B7/day.

How to take vitamin B7 safely and effectively

Usually, vitamin B7 can be supplemented through daily diet, or using vitamin supplements. People should pay attention to supplementing biotin once they discover symptoms that affect their health to ensure the safety of their body.

Side effects of vitamin B7

There is no evidence to prove that vitamin B7 causes side effects to the body. Therefore, people can safely supplement biotin in their diet.

However, in the case that the body absorbs too much vitamin B7, it will often cause the following problems:

Reduces resistance and vitamin C residue in the body.
Increases blood sugar in the body.
Decreases vitamin B7 levels and negatively affects the nervous system.
Skin rash occurs.
Adversely affects the liver, and affects insulin release.
Hinders the digestive system.
Increases urine output, putting great pressure on the kidneys.
For people with severe vitamin B7 deficiency, vitamin B7 supplementation can be considered in pill form. However, this method should only be used under the guidance of a doctor to provide the correct daily dose for the body.

Suggested foods rich in vitamin B7

Although it only contains a small amount of vitamin B7, people can still absorb it in foods such as peanuts, walnuts, almonds, milk powder, fresh milk, egg yolks, salmon, pork, whole wheat bread, mushrooms, etc.

Not only that, some fruits such as avocados, bananas and raspberries can also provide the body with the necessary amount of vitamin B7.

Vitamin B7 is found in many natural foods.

Some notes when using vitamin B7

Everyone should use vitamin B7 with plenty of water to help biotin dissolve quickly, helping the body effectively prevent heat.
For pregnant and lactating women, or those who are taking other medications, consult a doctor before using vitamin B7 supplements.
Biotin of natural origin will be safer for the body even if you use it in high doses. But if you overdose, it will still be excreted through urine, because vitamin B7 is easily soluble in water.

The above is a summary of extremely useful information about vitamin B7. Hopefully, this knowledge will help everyone to supplement enough vitamin B7 for the body to improve their health.