Vitamin H(Biotin, B7)

Vitamin H (Biotin) plays an important role in the process of glycogen synthesis, participates in the synthesis of hemoglobin and protein digestion, helps to maintain the immune system, beneficial intestinal microflora, and also: Participates in the transfer of carbon dioxide. Necessary for the normal functioning of the thyroid gland. Supports the functioning of the nervous system, improves the condition of the skin, hair and nails.

Deficit

Biotin deficiency causes symptoms such as: Dry skin, cracked lips at the corners of the mouth, swelling and soreness of the tongue. Loss of appetite, increased fatigue, sleep disturbance and depression.

Excess

Taking a large amount of the vitamin leads to frequent urination and increased sweating.

Sources of Vitamin H(Biotin, B7)

Biotin is found in small amounts in many foods. The best sources of biotin are liver, nuts, almonds, yeast, kale, oatmeal and other grain products, and mushrooms. A lot of vitamin B7 is found in eggs, various legumes, vegetable oils and seeds.