Vitamin B7 is a water-soluble vitamin needed to metabolise fats, carbohydrates and proteins in the body. What’s the lacklustre sign in your hair that you’re in need of it?
Playing an important role in energy renewal, vitamin B7 breaks down the fat, protein and carbohydrates in the food you eat.
It also helps to promote healthy hair, skin and nails.
Dr Sherry Ross, from Providence Saint John’s Health Center in California expanded: “Many systems benefit from biotin including the skin, nerves, digestive tract, metabolism and cells.
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“Biotin is needed for the formation of fatty acids and glucose, which are used as energy in our body.”
So what’s the sign in your hair that you’re lacking in the vitamin?
Lauren Graf, a clinical dietitian answered: “Low levels of biotin can lead to thinning hair.”
Another sign of a vitamin B7 deficiency – as reported by Holland & Barrett – includes hair loss.
Moreover, the health food store states deficiency in vitamin B7 may lead to dry, flaky skin.
Additionally, some people may develop a rash on their face and others may experience tiredness and muscle pain.
For some individuals, a deficiency of vitamin B7 may result in depression.
The best way to correct a vitamin B7 deficiency is to adjust your diet.
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For non-vegetarians, good sources of vitamin B7 includes beef liver, salmon, milk, cheese and cooked eggs.
Take note that consuming raw egg whites will block the absorption of vitamin B7.
Raw eggs can be found in recipes for mayonnaise, Caesar dressing and eggnog.
Vegetarians are able to get vitamin B7 by eating sweet potatoes, spinach, broccoli, bananas and roasted almonds.
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The Health and Food Supplements Information Service (HSIS) states the recommended intake of vitamin B7 is 50µg.
Vitamin B7 is also made by the microflora in the gut.
If too much vitamin B7 is within the body, any excess will exit via urine.
There are no adverse effects of vitamin B7 reported.
According to Harvard TH Chan, alcoholism can increase the risk of a vitamin B7 deficiency.
This is because alcohol blocks the absorption of vitamin B7 – as well as many other vitamins.
Additionally, alcohol abuse is linked with a poor dietary intake.
Vitamin B7 is available in supplement form in many health stores online.
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