Vitamin B7. Properties

Vitamin B7, also known as biotin, is a highly necessary nutrient for the normal development of our body's vital functions. It is a water-soluble vitamin, like the rest of the B complex vitamins. The fact that it is water-soluble makes us dependent on its regular consumption, since we cannot access storage sources such as fats, organs and muscles.

Biotin is widely used in the prevention of numerous diseases, so it is important to be aware of the need to maintain a balanced diet rich in this nutrient. Taking into account the value of biotin for our health, we will dedicate the following guide to deepen in some of the general benefits attributed to its consumption. Likewise, we will review the most recommended sources of acquisition and the effects that may occur as a result of an abuse in the consumption of this nutrient.

General benefits of vitamin B7

The consumption of biotin is associated with a large number of physical and chemical processes that take place inside our organism. Vitamin B7 shares many of the characteristics associated with vitamin B5, which is why in many cases its supplementation is often accompanied by both nutrients.

Among the benefits associated with the consumption of vitamin B7, we can highlight those related to the digestion process, since biotin, together with pantothenic acid, is responsible for breaking down the food we eat during our meals, so that it can be transformed into useful nutrients for the development of our metabolic functions. Together with vitamin B5, vitamin B7 is responsible for the production of fatty acids from the food it breaks down.

How to obtain vitamin B7?

In the case of biotin, there is no exception to the rule to be followed in the supply of this type of nutrient. The best way to acquire vitamin B7 will always be through food. This is because by maintaining a good, balanced and nutritionally rich food intake, we can not only meet the demands of our body, but also contribute to the preservation and maintenance of our health.

Fortunately, this nutrient is abundant in a large number of easily available foods, including chocolate, pork, egg yolk, liver, nuts such as walnuts, yeast, cereals fortified with vitamin B7, among others.

Effects of hypersupplementation

The amounts of vitamin B57 recommended to satisfy the daily requirements of our organism are between 30 mcg for adult men and women daily. In cases where the age is lower, it is recommended that you consult a specialist who can adjust the doses and adapt them to your particular needs.

It is worth mentioning that clinical studies carried out on vitamin B7 and its consumption in excess have not shown notable side effects for our organism. This is due to the fact that the storage capacity of this nutrient in our organism is practically non-existent.

However, it is always recommended to ingest the doses required by our body and not to overindulge in the consumption of any nutrient. In this way, we will be guaranteeing not to waste resources and to foresee the appearance of consequences attributed to hypersupplementation.

Although vitamin B7 is quite safe, in case you abuse the doses, you should be aware of any side effects that may arise, if that is the case, do not hesitate to go quickly to a health specialist.