B vitamins are water-soluble! The body needs them to metabolize proteins, fats, and carbohydrates effectively. These vitamins are also essential for the synthesis and repair of DNA and RNA. They also support skin and nervous system health, as well as promote healthy muscle tone! Signs of a lack of B vitamins include confusion, fatigue, weight loss, weakness, and constipation. Patients also experience memory problems and mouth sores in certain cases.
B vitamin supplements are essential for those following a vegan or vegetarian diet. Many individuals choose a B-complex tablet, vitamin B12 supplement, or biotin pills! Injections of B vitamins, including vitamin B12 injections, are also options. Individuals also take vitamin B supplements for other reasons. One example is biotin for hair growth! However, it is crucial for individuals to understand the various B vitamins first.
Biotin is vitamin B7. It is also called vitamin H! It helps the body break down protein, fats, and carbohydrates. Some evidence claims that biotin can help reduce insulin resistance. The best food sources of this vitamin include salmon, avocados, almonds, nutritional yeast, and egg yolks. Other examples of foods with high levels of biotin are brewer's yeast, sweet potatoes, and sunflower seeds! The good news is that Western diets make biotin deficiencies rare. In fact, such a diet includes a daily biotin intake of thirty-five to seventy micrograms. Current guidelines state that thirty micrograms is a good daily intake for adults! Breastfeeding women should be consuming thirty-five micrograms of this vitamin each day.
Of course, certain groups are at a higher risk of developing a biotin deficiency. Examples include patients taking certain seizure medications and those who drink significant amounts of alcohol regularly. Symptoms of a lack of biotin include skin lesions and hair loss. Severe cases often trigger neurological issues! Patients need to see a doctor if they believe they lack biotin. Thankfully, a blood test can check their biotin levels. The doctor will then prescribe an appropriate dose for a biotin supplement!
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