Biotin

Synonym:
vitamin B7

Chemical property:
- water-soluble
- not stored in the body

Since biotin is water-soluble, it is easily lost from the body and needs to be replenished (mesti makan makanan kaya biotin untuk mencukupkan keperluan biotin dalam badan).

Sources of biotin:
- liver, egg yolks, fish, milk, kidney, brewer’s yeast
- cereals (unpolished rice, oats), soybeans/soy flour, nuts
- potatoes, bananas, broccoli, spinach, cauliflower

Caution:
Egg whites restrict the absorption of vitamin B7 and should therefore be avoided in large quantities.

Note:
No adverse effects from foods or dietary supplements
The requirement of vitamin intake varies from person to person.
The recommended diet from physicians must include foods for extracting vitamin B7.

Recommended daily intake:
Men: 30 mcg
Women: 30 mcg

Daily value (for labelling purposes):
300 mcg

Uses & health benefits of biotin:
- brittle nails, hair thinning, and alopecia
- Parkinson’s disease, Rett syndrome and vaginal candidiasis
- improved metabolism, tissue maintenance, healthy skin, weight loss
- relief from heart problems
- It also aids in the synthesis of vital components and helps in maintaining blood sugar levels.
- weight loss

Weight Loss:
Vitamin B7 is helpful in reducing surplus fat from the human body and maintaining a healthy weight. People suffering from obesity are generally recommended by doctors to include food that is rich in vitamin B7 in their daily diet plan.

Manifestations of biotin deficiency:
- anorexia, nausea, vomitting, glossitis, alopecia, dry scaly dermatitis
- fatigue, depression, pain in the muscles, hair loss, depression and anemia
- distinct loss of appetite, dermatitis and the appearance of a dry scalp or dandruff
- The most serious symptoms include neurological disorders and restricted growth in infants.

External links:
http://www.ianrpubs.unl.edu/pages/publicationD.jsp?publicationId=295
http://www.drugs.com/mtm/biotin.html
http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-b7-or-biotin.html