Biotin (vitamin B7 or H, coenzyme R) is indispensable for protein synthesis in the body and proper energy metabolism in tissues. It is water-soluble, and the body quickly gets rid of excess amounts.
It is found in many foods (the largest amount in liver, milk, eggs, seafood, walnuts, and Brazil nuts, almonds, and ale-yeast) and produced in the body by bacterial symbionts living in the intestine.
A deficiency in B7 is rare and usually associated with poor nutrition and physical exhaustion, or it can also develop in the case of diabetes, hepatitis and neuropathy, or pregnancy.
For most healthy adults, the normal daily biotin dosage is 0.03 mg. It may be necessary to supplement it if you experience hair loss, brittle nails and dry skin, but do not take it if no such symptoms are present.
Remember that a high concentration of vitamin B7 in the body can distort test results, for example, the level of troponin protein important for diagnosing cardiovascular diseases. Only take the correct dosage.
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