B7 – Biotin
Part of Vitamin B Complex.
Function
It is important for cell growth, the production of fatty acids and metabolism of fats, plays a role in the process in which energy is released from food, helps maintaining a steady blood sugar level, nerve tissues, bone marrow, relieves muscle pain, important for healthy sweat glands, strengthens hair and nails.
Vitamin deficiency
Rare, as intestinal bacteria generally produce an excess of the body’s daily requirement.
Food sources
Liver, yeast, egg-yolk, cheddar cheese, pork, salmon, cauliflower, raspberries
Examples of therapeutic usage (not always proven effective or safe)
Reverse loss and graying of hair
Toxic dose – symptoms
Biotin is not known to be toxic, but caution may be warranted.
RDA (Recommended Dietary Allowances)
Not established
AIs (Adequate Intakes)
| Infants
0-6 months 7-12 months |
Microgram per Day
5 6 |
| Children
1-3 years 4-8 years |
-
8 12 |
| Males
9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
-
20 25 30 30 30 30 |
| Females
9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
-
20 25 30 30 30 30 |
| Pregnancy
<19 years 19-30 years 31-50 years |
-
30 30 30 |
| Lactation
<19 years 19-30 years 31-50 years |
-
35 35 35 |
Source: USDA Dietary Reference Intakes