Vitamin B7 – food, benefits, what it is for and how to use it!
Vitamin B7 ( Biotin ) is an essential vitamin that has been grouped with the B vitamins since it was discovered, in yeast alongside other vitamins. While it is technically known as vitamin B7 , this designation is not very common as it is often simply referred to as biotin.
What is Vitamin B7 ?
Vitamin B7 ( Biotin ) is an essential, water-soluble vitamin that functions as a coenzyme in purine and carbohydrate metabolism. It acts in the formation of skin, nails and hair, in the use of carbohydrates (sugars and starch) and in the synthesis of fatty acids. It is present in almost all living beings, whether fungi, plants or animals.
What is vitamin B7 for?
Adequate consumption of this nutrient is important for the following functions in the body:
- Help with the absorption of other B vitamins in the intestine;
- Improve glycemic control in cases of type 2 diabetes ;
- Maintain the production of energy in the cells;
- Helps maintain adequate protein production ;
- Strengthen nails and hair roots;
- Maintain the health of the skin, mouth and eyes;
- Maintain the health of the nervous system.
As Vitamin B7 is also produced by the intestinal flora, it is important to consume fiber and drink at least 1.5 L of water per day to keep the intestine healthy and with good production of this nutrient.
Health benefits of vitamin B7:
1. Healthier hair:
One of the best known benefits of vitamin B7 is its action on hair. She is able to decrease falls, increase brightness, bring more volume and even avoid breaks or split ends. This is why people with an unbalanced diet or even a poor diet often suffer from hair problems.
2. More beautiful skin:
Women and men care about the health of their skin and, therefore, often invest in beauty products to ensure that it looks more beautiful and youthful. Many of these products have vitamin B7 in their composition – exactly because it is able to regenerate tissues and reduce expression wrinkles, it is an excellent ally of the skin and this is one of the benefits that most deserve to be highlighted.
3. Stronger nails:
In addition to skin and hair, vitamin B7 also acts on nail health. Its constant use, whether in food or supplementation, makes nails break less, become smoother and grow faster.
In addition, they grow to a greater thickness, which prevents breakage, even in cases where they are gnawed. If your nails are brittle, pay attention to your vitamin level and get regular checkups.
4. Disease prevention:
Vitamin B7 fights free radicals, that is, it causes a so-called detox effect in the body. These free radicals are responsible for bringing about diseases like cancer, for example. That’s why a rich diet is so important: it is one of those responsible for ridding our body of numerous serious health problems.
5. Protection against infections:
It is also the role of vitamin B7 to protect the body from infections, especially those caused by external agents such as fungi, bacteria and viruses. It will prevent respiratory problems, flu and even more serious diseases that have returned in winters. So always keep your diet up to date and make use of supplementation if necessary.
6. Regulates glucose levels:
Another much talked about benefit of vitamin B7 is its role in glucose regulation. Sugar levels can fluctuate in individuals with a poor diet and appears to lessen these negative symptoms.
7. Decreases bad cholesterol:
Comparative studies in patients with low levels of vitamin B7 and others with the healthy amount in their blood proved that it is able to lower cholesterol quite markedly. However, it is always necessary to take into account other habits that may cause the problem.
In general, it is known that it can help a lot to increase the levels of good cholesterol and decrease the bad cholesterol – in fact, the supplement is recommended by doctors for patients who suffer from the problem.
8. Prevent diabetes:
As we explained above, vitamin B7 helps regulate sugar and glucose levels. This characteristic makes it possible to say that it has a great impact on the prevention of diseases such as diabetes, for example. Obviously, healthy habits must come with regular use.
9. Protects during pregnancy:
Vitamin B7 is one of the most important vitamins for pregnant women. Without it, pregnancy is high risk and can cause numerous problems for both mother and baby. Prenatal care in these cases is essential to find out what level is in the pregnant woman’s body.
10. Help to lose weight:
Vitamin B7 slimming yes! We can say with certainty that it is one of the most essential vitamins to help you lose weight . It is responsible for activating metabolism and generating greater loss of calories. In addition, it brings greater energy and strength to physical activities.
Vitamin D deficiency or lack:
Vitamin B7 deficiency is extremely uncommon because this nutrient is very present in the diet. However, when the symptoms of the absence of the nutrient occur, they are: weakness in the nails and hair , baldness , dry and scaly skin and redness around the nose and mouth.
Other complications that may occur are conjunctivitis, exfoliative dermatitis, muscle pain and lassitude, accompanied by an increase in blood glucose.