Vitamin B7 (also known as biotin) is part of the B-complex group of vitamins. Vincent Du Vigneaud discovered biotin in 1940 after following up on research completed by M.A. Boaz in 1927. The main function of B7 is to assist in the reaction that helps your body's cells convert carbohydrates, fats and protein into an energy source that they can use. However, that's just one of the many things that this vital vitamin does. In the following article I am going to help you learn a little more about biotin by discussing four things you should know about vitamin B7.
1) IT IS A WATER SOLUBLE VITAMIN:- There are two types of vitamin; fat soluble (which dissolve in your body's fat cells) and water soluble (which dissolve in water). The two types differ in a number of ways. First, fat soluble vitamins are quite stable and difficult to destroy. Water soluble vitamins on the other hand are a lot more sensitive and can be destroyed by strong heat and light. Secondly, fat soluble vitamins can be stored in the body whereas water soluble vitamins cannot.
Vitamin B7 is a water soluble vitamin. This means that you need to make sure you get your recommended daily allowance (RDA) of biotin each day which is 0.03mg for men and 0.01mg for women. You also need to make sure that you store, prepare and cook foods containing B7 in a way that ensures this vitamin is preserved.
2) IT IS PRESENT IN NEARLY EVERY FOOD:- Almost every food contains at least a trace of vitamin B7. However, certain foods are much richer sources of the vitamin. Egg yolks, liver, milk, mushrooms and nuts are some of the best biotin sources around. Therefore, if none of these foods are currently part of your diet perhaps now is the time to start eating them.
3) THERE ARE A NUMBER OF FACTORS THAT CAN LEAD TO DEFICIENCIES:- Unlike most other vitamins, not consuming enough B7 is not the only thing that can cause a deficiency. Alcoholism can cause a deficiency by inhibiting the absorption of this vitamin. Some genetic disorders can also increase your vitamin B7 requirements which can then cause a deficiency even if you consume the RDA. Therefore, if any of the above factors apply to you then you may want to consider supplementation.
4) IT CAN ASSIST WITH DIABETES CONTROL:- Research has suggested that vitamin B7 can help people who suffer from diabetes (a condition where the body cannot regulate blood sugar levels effectively) in a number of ways. First, it can help lower blood sugar levels reducing some of the damage that diabetes can cause. Secondly, it can help protect against the neuropathy (nerve damage) associated with this condition. Therefore, if you suffer from diabetes this is another good reason to get your RDA of vitamin B7.
As you can see there's a lot more to biotin than helping your body get energy from the foods you eat. I hope this article has given you a greater understanding of this important vitamin and its role in your body.
Author Resource:-
Tom Parker owns and operates a number of useful fitness resources and websites. You can learn more about vitamin B7 and the other twelve vitamins by visiting his websites.
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