B Vitamins B7 B8 B9
Vitamin B7
Biotin is not a true vitamin but because it works with B-Complex vitamins it is often called Vitamin B7 or Vitamin H or even co-enzyme R. Biotin is water soluble and found in many foods.
The primary role of Biotin is in the metabolism of fats, proteins and carbohydrates however it is depleted by alcohol, antibiotics, cooking and refining food. Egg yolks are very high in Biotin but raw egg whites contain a protein that prevents the Biotin being absorbed.
Biotin has been linked with the prevention of hair greying and baldness. It is also believed to ease muscular aches and pains as well as treat skin conditions such as eczema and dermatitis.
Biotin works most effectively with Vitamins A, B2, B3, and B6.
Good sources of Biotin include nuts, fruits, beef, egg yolks, milk, unpolished rice and kidneys.
The symptoms of deficiency in Vitamin B7 can include:
- Eczema
- Fatigue
- Impairment of fat metabolism
Biotin is usually included in sufficient quantities in most B-Complex supplements and given the diverse range of foodstuffs that contain it obtaining sufficient may just require a sight medication of ones diet. There are no known levels of toxicity and therefore it is fairly safe to increase one’s daily intake if suffering from any of the symptoms of deficiency.
Vitamin B8
Vitamin B8 otherwise known as Inositol is a water soluble fatty lipid found in many foods, was once seen as part of the B vitamin group, yet since it has been discovered to be produced by the human body from glucose, there is not sufficient evidence that shows Vitamin B8 as a vital nutrient. Some argue that is is vital to the formation of healthy cells and the triggering of calcium release in the body.
The normal benefits attributed to Vitamin B8 include a healthy immune system, nervous system and healthy skin. Similarly to Vitamin B7 it has been linked to a reduction in hair loss and may prevent greying hair. Inositol has been used effectively to treat anxiety, OCD AND chronic depression. Some studies have suggested that it may also be beneficial in the treatment of patients suffering from Alzheimer’s disease and also panic disorders.
Good sources are Nuts, Beans, Seeds, Eggs, Soybeans, Legumes and Citrus Fruit.
The symptoms of a deficiency in Vitamin B8 can include:
- Loss of appetite
- Fatigue
- Dry Skin
- Nausea
- Chronic depression
Toxicity seems to only occur in people with already occurring disorders such as chronic renal failure and therefore there is very little risk to individuals who are not already suffering a disorder. However as always it is better to consume this compound through natural foods sources if possible to decrease the likelihood of side effects or toxicity occurring.
Vitamin B9
Vitamin B9 is otherwise known as Folic Acid and is a water soluble vitamin. Everyone needs a good supply of this vitamin as it is responsible for the creation of healthy blood cells and protects them against anaemia.
There are many benefits attributed to this vitamin and one of the most notable is in the matter of human reproduction where it is essential for pregnant women to make sure that their levels are at the optimum levels as it has been shown to prevent birth defects. Other health benefits include the protection and prevention of heart disease, stroke, renal disease, cancer, obesity, depression, Parkinson’s disease, schizophrenia, bone health, type 1 diabetes, macular degeneration and infertility.
Good natural sources are green leafy vegetables, whole grains, melon, avocados, yeasts.
The symptoms of a deficiency in Vitamin B9 can include:
- Weakness
- Lethargy
- Extreme Fatigue
- Sleeplessness
- Irritability
- Dementia
There are many people who are potentially deficient in this vitamin particularly, heavy drinkers, pregnant women, the elderly and those on a low fat diet. Given the very wide range of foods that provide a natural source of this vitamin it should be possible to maintain normal levels by diet alone however if supplementation is required it is best taken as part of a good multivitamin and mineral supplement. This vitamin can be toxic in high doses and can cause neurological problems. Supplements of B9 should not be taken if you have or suspect a Vitamin B12 deficiency.
