Vitamin B7. What foods contain vitamin B7

Vitamin H (biotin, vitamin B7) is contained in enzymes that regulate the exchange of amino acids, fatty acids, and also provokes the breakdown of intermediate products. Biotin is involved in purine, carbohydrate and fat metabolism, has a beneficial effect on the trophic functions of the nervous system. The substance is also involved in the deamination and decarboxylation of amino acids, the synthesis of vitamin PP, folic acid and other B vitamins.

Vitamin B7 is synthesized by human intestinal microflora. Bacteria of the healthy intestine produce vitamin H in sufficient quantities to meet the needs of the body, which eliminates the need for additional intake of the substance. However, if intestinal diseases such as helminthiasis, dysbacteriosis or irritable bowel syndrome are present, there is a shortage of vitamin B7 in the body. Also, this situation can be triggered by improper nutrition, taking chemicals (especially antibiotics, etc.), so it is important to regularly take vitamin complexes with biotin in the composition or saturate your diet with foods containing vitamin B7.

The body's need for biotin

The daily human need for vitamin H is determined depending on how many calories contain the daily diet. For example, for the harmonious assimilation of 1000 kcal, the body needs 100 μg of vitamin B7. About 220–300 mcg of biotin is needed per day for a woman, 250–430 mcg for a man and 400 mcg for a nursing woman. With active physical activities and sports, daily need increases, because increased energy consumption requires additional intakes of vitamin B7 in the body - in such cases, the rate is 300-600 mcg per day, depending on the sport.

Functions of vitamin B7:

improves the process of fat and carbohydrate metabolism;
controls the harmonious state of the bone marrow, nerve tissue, blood cells, sweat glands, hair, skin, male spermatic glands;
important for the normal development and growth of children;
provokes the formation of amino acids from which cells are built.

Lack of vitamin H in the body

Hypovitaminosis occurs against the background of the consumption of raw egg protein in large quantities (the protein contains the glycoprotein avidin, which when reacted with vitamin B7 makes it inaccessible for absorption), decreases the absorption function or inhibits the growth of the intestinal microbial flora due to antibiotics.

With a lack of biotin, it is noted:

general weakness, lethargy, drowsiness, depression;
aversion to food, poor appetite, weight loss;
nausea;
muscle pain;
skin parasthesia;
papillary atrophy in the tongue;
development of scaly dermatitis;
pale ashy color of mucous membranes and skin;
anemia;
dry and rounded skin peeling.

Lack of vitamin 7 is also accompanied by inhibition of the function of the nervous system, hair loss, impaired trophic hair and nails. Sometimes it is noted: inhibition of development and growth, a variety of nervous disorders, a decrease in the tone of muscles and blood vessels, which ultimately leads to the development of arterial hypotension (low arterial pressure).

Excess vitamin H in the body

Hypervitaminosis is almost never observed, since biotin is easily eliminated naturally from the body. In some cases, an excess of vitamin B7 is accompanied by dysbiosis or dermatitis.

Where is it contained?

Vitamin B7 is found in large quantities of food of animal and vegetable origin. Maximum concentrations are found in fresh vegetables, egg yolk, nuts, cauliflower, legumes, kidneys, liver, brewer's yeast. Also a lot of substances in mackerel, salmon, bran, peanuts, walnuts, mushrooms, potatoes, bananas.

It should be remembered that biotin is resistant to the effects of acids, alkalis, oxygen and high heat treatment.

In 1901, scientists discovered a new biologically active substance - biotin (from the Greek word "bios", which means "life"). In 1935, as a result of research, a compound was found that was called coenzyme R, and in 1939 biochemists discovered another substance called vitamin H (from the word "haut", which translates from German as "skin"). And only in 1940, scientists found that vitamin H, biotin, and coenzyme R are just different names for the same compound. Currently, this substance is also known as vitamin b7.

The value of biotin for performing a number of important functions of many organs of the human body is very large. Providing various biochemical reactions, vitamin B7 is actively involved in the regulation of fat and carbohydrate metabolism that helps to maintain normal condition of the skin and hair. Biotin deficiency can lead to disorders that most often manifest themselves in changes in the human skin.

Daily need

The daily need for vitamin B7 is determined by how many calories are in our diet. So, for the full absorption of one thousand calories a person requires 100 μg of biotin. For women, this figure will be equal to 220-300 mcg per day, for men - 250-430 mcgfor nursing women - 400 mcg. For intensively trained athletes, the need for biotin can be even higher, since increased energy consumption requires the entry of more vitamin B7 into the body. For those who are keen on gymnastics, figure skating, fencing, the daily rate of biotin is 300-450 mcg. For athletes involved in wrestling, alpine skiing, swimming, sprinting, football, basketball, hockey, the need for biotin increases to 450-550 mcg. Climbing, biathlon, running and walking for long distances (10 km), cycling, rowing requires daily intake of vitamin B7 in the amount of 550-650 mcg. Children, depending on gender, age and physiological characteristics, should receive 150 to 290 mcg biotin daily.

The need for vitamin B7 in a person with healthy intestinal microflora is provided by the formation of this substance by special bacteria that live in the intestine. However, most often our body cannot produce enough biotin due to improper nutrition, so it must be taken additionally as part of vitamin complexes or with food rich in vitamin B7.

Functions in the body

Vitamin B7 becomes biochemically active, combining in the body with enzymes that regulate protein and fat metabolism. Biotin is also involved in the synthesis of a special substance that regulates carbohydrate metabolism.

The function of biotin is that by joining enzymes, it contributes to the transfer and adherence of the carbon dioxide molecule to other substances. Thereby vitamin B7 is involved in metabolic reactions of all the most important nutrient groups. Biochemical processes carried out under the control of biotin are necessary for energy, as well as for the synthesis of fatty acids.

Biotin deficiency is most common in the following cases: with genetically determined disorders of metabolic processes, with treatment with antibiotics that cause the death of beneficial intestinal bacteria, in infants with insufficient intake of this substance with milk, in pregnant women with toxicosis, in persons who abuse alcoholic beverages.

The lack of biotin, taking into account the hereditary specifics of each person, leads to a violation of various reactions occurring in the body. Vitamin B7 deficiency can manifest itself in violation of the synthesis of fatty acids, which leads to a lack of these substances in the body and causes various changes in the skin, hair loss, splitting and brittle nails, psoriasis, conjunctivitis, dermatitis, a decrease in the level of hemoglobin in the blood.

Biotin deficiency can cause a violation of carbohydrate and amino acid metabolism. In such cases, the person suffers from loss of appetite, nausea, weakness, muscle pain, drowsiness, and depression may develop.

Sometimes a lack of biotin is manifested in the inhibition of growth and development, various nervous disorders, the tone of the blood vessels or muscles decreases, which leads to low blood pressure (hypotension).

Biotin deficiency can cause various disorders of motor function, leading to high levels of cholesterol and blood sugar. In the course of monitoring diabetics, it was possible to establish that daily consumption of a large dose of vitamin H (10–20 mg) is able to maintain the normal concentration of sugar in the blood, as well as relieve the symptoms of neuropathy.

Exists a number of reasons that lead to a deficiency of vitamin B7 in the body. So, taking antibiotics and synthetic antibacterial drugs, called sulfanilamide drugs, as well as alcohol abuse, inhibits the intestinal microflora, which are responsible for the production of biotin in the body. Digestive disorders associated with diseases that block the work of the small intestine and gastric mucosa, also lead to a lack of vitamin B7. Constant consumption of a sugar substitute, called saccharin, leads to a deficiency of biotin, because saccharin interferes with its interaction with other substances and kills the beneficial intestinal microflora that provides the body with this vitamin.

Biotin is destroyed by eating foods that contain sulfur compounds as preservatives (they are usually labeled E221 - E228). A substance formed when such products are heated and when they come into contact with air causes a loss of the biological activity of vitamin B7 due to a violation of its chemical structure.

Sources of Vitamin B7

With proper nutrition, beneficial microorganisms constantly live in the human intestines. They are able to synthesize the amount of vitamin B7, which fully meets the body's need for biotin. In cases where, for one reason or another, there is a deficiency in vitamin B7, the amount of biotin we need can be replenished by certain foods.

Plant sources of biotin containing the largest amount of this substance are legumes, whole rye grains, rice bran, walnuts, peanuts, almonds, cauliflower, champignons and wheat flour. A slightly smaller proportion of biotin is present in green peas, bananas, melon, fresh onions, cabbage, carrots, oranges, apples and potatoes.

Biotin-rich foods of animal origin include pork and beef liver, egg yolk, sardines, flounder, chicken, beef, milk and dairy products, cheese, herring.

The content of vitamin B7 in 100 grams of the product is:
pork liver - about 250 mcg
beef liver - 200 mcg
beans and soybeans - about 60 mcg
whole rye kernels and rice bran - about 45 mcg
ground and walnuts - about 40 mcg
egg yolk - 30 mcg
sardines - at least 20 mcg
Almond - 17 mcg
mushrooms and cauliflower - about 15 mcg
wheat flour, depending on the degree of its processing, may contain from 9 to 25 μg of biotin
chicken meat, beef, green peas contain about 5 micrograms
milk and cheese - about 4-5 mcg.

Dairy products, enriched with bifidobacteria, not only contain biotin in significant quantities, but also contribute to the formation of healthy intestinal microflora.

The interaction of vitamin B7 with other substances

Once in the body, vitamin B7 is included in the composition of complex high-molecular compounds that play a key role in the metabolism of nutrients. Saccharin interferes with biotin reactions with other molecules. Fats and oils with long-term exposure to high temperature or air interact with biotin and disrupt the process of its absorption. The avidin substance found in raw egg white forms a strong complex with vitamin B7 that cannot be broken down. Thus, avidin makes biotin incapable of interacting with other compounds. Vitamin B7 is easily oxidized by oxygen.

Each person has information that his body needs a systematic and sufficient supply of a wide variety of vitamin and mineral substances. The lack of such elements has a negative effect on the efficiency and can also cause the development of many serious diseases. Some vitamin substances are not well known to a wide range of people, but at the same time they are extremely important for the full functioning of the body. Such substances include vitamin B7. Let's talk on www.site about how vitamin B7 is sold in a pharmacy, what the body needs, whether this substance is present in food.

Why do people need vitamin B7?

Vitamin B7 is also called biotin or vitamin N. This substance is known as the vitamin of nails, skin or hair, as it takes part in the production of collagen, which is part of such structures. In addition, vitamin B7 is essential for the fulfillment of metabolic processes, for the metabolism of fats, as well as carbohydrates and proteins. It is also necessary for the activation of vitamin C.

This element is part of a number of enzyme complexes, it activates and transports carbon dioxide to all corners of the circulatory system. Another vitamin B7 is able to utilize propionic acid, formed after the oxidation of fat.

Adequate biotin intake is essential for diabetics. In combination with insulin, vitamin H effectively optimizes the percentage of blood sugar, and also takes an active part in the process of glucokinase maximization.

Vitamin B7 is able to bring great benefits to the hair. So if you suffer from problems with hair, be sure to attend to an additional intake of this substance. It is believed that such an element is able to slow down the aging process in the body, it also effectively protects the skin from all sorts of irritations. Many experts believe that early gray hair is a symptom of a lack of vitamin B7. Also, its deficiency can be manifested by muscle pain and brittle nails, hair loss and tarnishing.

Lack of biotin often makes itself felt an excess of sebum, which clogs the pores, the skin with such a lack of intake is painted in gray tones and visibly flakes. Many people with such a deficiency feel worse, which is manifested by constant fatigue, loss of appetite, nausea, hypotension and anemia. Dermatitis, seborrhea, and depression may also develop.

Vitamin B7 in the pharmacy

Vitamin B7 can be purchased in a different form, by itself (in the form of capsules, tablets) or in the form of multivitamin preparations.

So, in order to compensate for its deficiency, the doctor may advise taking “Biotin-complex”, which is produced by the Russian factory Artlife. This tool has not only vitamin B7, but also a number of polyphenols and flavonoids. This drug should be taken two tablets a day, directly during the meal.

To compensate for the lack of vitamin B7, Volvit can be purchased at a pharmacy, it is produced in India. One tablet of this drug is the source of five or ten milligrams of biotin. Volvit need to take one pill once a day.

As a source of vitamin B7, you can also purchase products such as Medobiotin, Biotin Forte Germany or Biotin Germany Ratiopharm.

Vitamin B7 is part of many complex drugs, including Laminarin, Neurostabil, Formula Women, Discovery Strength, Discovery Charm, etc.

Vitamin B7 in foods

Vitamin B7 is produced by microorganisms that are found inside the human colon. To maintain its full production in the diet should include probiotic products, represented by natural yogurt, other fermented milk products and probiotics.

In addition, biotin is present in the composition of a number of vegetables represented by potatoes, onions, cabbage and cauliflower, carrots, tomatoes, lettuce, beets, spinach, corn, and vegetables of dark green color. Also such a substance is rich in fruits such as oranges, peaches, melons and apples.

Quite a lot of biotin is found in strawberries, and a number of cereals (in wheat, wheat flour, rice, rice bran and barley). He is rich in legumes - soybeans, peas, green peas and green beans. Also, such a substance is present in the composition of mushrooms-mushrooms.

It is believed that the source of vitamin B7 can be meat, for example, pork, veal or lamb. It is found in offal - in pork and calf liver, and also in beef heart. Biotin is also present in fish - in salmon, sardines, herring and halibut. It is also found in small amounts in dairy products - cow and condensed milk, milk powder and low-fat cheeses. Also the source of this vitamin is a chicken egg.

Fortunately, proper and balanced nutrition helps avoid biotin deficiencies. But in some cases even a sufficient intake of vitamin B7 in the body may be accompanied by its lack. Alcohol, antibiotics and fats that have been heat-treated interfere with its absorption. And biotin deficiency is often observed with the consumption of raw protein, which is especially characteristic of athletes. Also, its absorption may be impaired by the use of anticonvulsants.

The appropriateness of the use of vitamin B7 in the form of the drug must be discussed with your doctor.

1901 marked the discovery of a new bioactive substance biotin, which in Greek means “life”. In the course of scientific research in 1935, a compound was found called Coenzyme R. 1939 was the year when vitamin H was discovered. After some time, scientists found that all these names correspond to the same compound. Currently, it is also known as vitamin B7.

The benefits of vitamin b7

Vitamin B7 is important for the performance of certain functions of the organs of the human body. The special value of biotin is to regulate the metabolism of fats and carbohydrates, which helps maintain normal hair and skin. Vitamin B7 is the main ally of folic and pantothenic acid, as well as vitamin B12 in metabolism.

Biotin plays a crucial role in carbohydrate metabolism by contacting insulin. This process is most important for diabetics, because vitamin B7 is also involved in the production of glucokinase and the synthesis of glycogen. Glucokinase is a substance that is produced in the liver and starts the exchange of glucose. In the process of glucogenesis, 16 out of 22 amino acids are transformed into glucose, thereby maintaining a stable blood sugar level.

Biotin is called the vitamin of the skin, hair and nails. This compound is involved in the active synthesis of collagen, which supports these structures in a healthy state. In addition, he takes part in the normalization of the physiological processes, and is also useful for internal organs.

What is dangerous biotin deficiency?

A lack of vitamin B7 can provoke various dysfunctions of the human body.

Most often, this reaction is manifested in hair loss, splitting and brittle nails, conjunctivitis, lowering hemoglobin levels in the blood, psoriasis, dermatitis.

Biotin deficiency manifests itself in lowering blood pressure, reducing muscle and vascular tone, inhibiting development and growth, as well as the development of certain mental diseases.

Lack of vitamin beauty can cause metabolic disorders. In this case, loss of appetite manifests itself, nausea and vomiting occur, weakness and pain in the muscles appear, and depression and drowsiness develop quickly.

Vitamin B7 deficiency is dangerous for diabetics. In this case, blood sugar and cholesterol levels may rise. Studies have shown that regular consumption of 10-20 mg of biotin per day normalizes the indicators of sugar and relieves dangerous neuropathic symptoms.

Who is useful for vitamin B7

Vitamin B7 is involved in protein and sugar metabolism, fatty acid metabolism, hormone biosynthesis, as well as the proliferation of lymphocytes of the immune system.

Taking into account its properties, it is possible to identify groups of people who most need its replenishment. It:

Pregnant women;
Patients with diabetes;
Babies;
Patients with epilepsy;
Suffering from mycosis;
Patients with dysbiosis caused by the adoption of antibiotics.

Biopin release form

Most often, vitamin B7 is available in tablets and capsules. They should be swallowed whole, washed down with plenty of water. Tablets and capsules are not chewed or crushed.

It is better to take vitamin B7 after eating or while taking it - this will help avoid irritation of the gastric mucosa.

Biotin is part of the mineral or multivitamin preparations. Biologically active food supplements serve as an additional source of active ingredients designed to bring skin, hair and nails to a healthy state.

Natural sources of vitamin B7

Biotin is widely distributed in nature. It is found in products of both animal and vegetable origin.

Animal sources of biotin:

Chicken egg;
Dairy products (cow and condensed milk, low-fat varieties of cheese, dry milk);
Seafood (herring, sardines, halibut, salmon);
Offal (veal liver and pork, beef heart);
Meat (veal, lamb, pork).

Plant sources of biotin:

Legumes (soybeans, green beans, dry peas, green peas);
Cereals (wheat, rice, wheat flour, barley, rice bran);
Of the berries - strawberries;
Mushrooms - champignons;
Fruit (peach, melon, apple, orange);
Vegetables (cabbage and cauliflower, tomato, lettuce, corn, potatoes, onions, carrots, green vegetables).

Vitamin B7 or biotin helps in the metabolism of the human body, it is actively involved in energy production. Due to its composition, beauty vitamin helps to slow hair loss and early baldness. Vitamin B7 accelerates tissue healing, helps with Parkinson's disease, Rett syndrome, vaginal candidiasis, Crohn's disease. Despite the fact that the human body produces biotin, poor diet can cause its lack. Supplementing the daily dose of vitamin B7 will help supplement the vitamin complex or food containing biotin.

Vitamin B7 or H (Biotin) - is a water-soluble substance. This element of group B is not a “star” of the vitamin family, but is necessary to perform very important functions in the human body. It is synthesized in the intestine with the help of microorganisms.

Biotin is an important element for carbohydrate metabolism, interacts with pancreatic hormones (insulin). Vitamin B7 (H) produces the so-called glucokinase - a substance that "triggers" the exchange of glucose.

The main functions of the B7:

Maintains healthy skin - is a source of sulfur, is involved in the production of collagen;
It treats and prevents hair disease - biotin is involved in fat metabolism, which helps to reduce greasiness of the scalp and improve the overall condition and appearance of the hair;
Produces energy - the participation of the vitamin in the metabolism of fats and sugar contributes to the transformation of these elements into useful energy;
Supports the nervous system - maintaining the overall state of the nervous system is produced as a result of biotin processing of fats and glucose in the body.

Sources of Vitamin B7

Biotin is widely distributed in nature, is contained in products of animal and vegetable origin.

Vegetable sources

Vegetables - potatoes, onions, cabbage and cauliflower, carrots, tomatoes, lettuce, beets, spinach, corn, vegetables of dark green color;
Fruits - oranges, melon, peaches, apples;
Berries - strawberries;
Cereals - wheat, wheat flour, rice, rice bran, barley;
Legumes - soy beans, green beans, dry peas, green peas;
Champignon mushrooms.

Animal sources

Meat - pork, veal, lamb;
Offal - pork and veal liver, beef heart;
Fish - salmon, sardines, herring, halibut;
Dairy products - cow and condensed milk, milk powder, low-fat varieties of cheese;
Chicken egg.

The body's need for vitamin B7 increases while taking antibiotics, intestinal upset, taking sulfa drugs, taking oral contraceptives, as well as alcoholism and frequent consumption of raw egg protein.

Vitamin B7 (H) is synthesized in sufficient quantities independently in the intestine, in the presence of healthy microflora. Eating foods that normalize the intestinal microflora (sauerkraut, lactic acid products) contributes to a better supply of human biotin.

Many experts believe that a healthy body is able to provide the daily amount of vitamin B7 on its own, and the additional introduction of this element is necessary only for intestinal diseases or violations of its microflora.

Daily allowance for children

0-3 years - 10 µg;
3-7 years - 15 mcg;
8-11 years old - 20 mcg.

Daily rate for men

Alcohol consumption prevents the absorption of vitamin B7 into the body, which requires taking an additional component - magnesium, which increases the activity of this element.

11-14 years - 25 mcg;
14 years and more - 30-100 mcg.

Daily rate for women

During pregnancy and lactation there is no need for additional sources of biotin. With food (with proper processing) you can get the necessary amount of this item.

11-14 years - 25-30 mcg;
14 years and more - 40-100 mcg.

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Signs of a lack of vitamin B7

Biotin deficiency can lead to seborrheic dermatitis, anemia, depression, hair loss, high blood sugar, inflammation and pale skin, nausea, insomnia, muscle pain and inflammation of the tongue.

Causes of biotin deficiency

Biotin is a relatively stable element to heat, light and oxygen. But, due to the heated sunflower oil (when frying), some of the vitamins contained in food are destroyed. The preservation of vitamin B7 is also affected by raw egg whites, when exposed to which this element is not absorbed.

Signs of an overdose of vitamin B7 (H)

Biotin overdose is very rare. Any excess of this element is naturally excreted from the body. In rare cases with large quantities, this element may increase the frequency of urination and lead to increased sweating. Excess biotin favorably affects the growth and strengthening of hair and nails.