Did you know that there are eight different B vitamins?

B vitamins are water soluble vitamins that work most effectively in combination with each other making a B complex the best choice for supplementation. Taking single B vitamins separately for long periods of time will create deficiencies in the other B vitamins. B vitamins have many functions throughout the entire body and could arguably be as important as vitamin C.

biotin-vitaminThere are many reasons that may cause you to become deficient in B vitamins.

Some of these reasons include: 

  • aging;
  • following a restrictive weight-loss diet or fast;
  • eating more sugar;
  • drinking more alcohol or caffeine;
  • if you are under high stress. 

Symptoms being deficient in B vitamins include: 

  • weakness fatigue;
  • emotional disturbances;
  • anemia;
  • gastrointestinal complaints;
  • cognitive impairments as seen in dementia. 

So How Does a B Complex Work

B vitamins are necessary for the breakdown and utilization of the foods we eat, especially processed foods. B vitamins help our bodies to make energy. Many B vitamins are also important for the nervous system, because they help to make neurotransmitters and they protect the nerves themselves while promoting proper communication within the central nerve system. This explains why they are so important in relation to cognition and mood.

Most B complex vitamins provide fifty or hundred milligrams of each B vitamins. There are other combinations on the market that provide a more individualized amount of each B vitamin. For instance a B complex with higher B6 levels is good for depression or with higher B5 levels for adrenal fatigue.

biotinFoods high in B vitamins include: 

  • fish and meat;
  • spinach and other dark green veggies;
  • beans;
  • dairy;
  • eggs;
  • brown rice;
  • fortified whole grain products.

If you are not eating these foods regularly then you should supplement with a B complex. B complex vitamins can be found in liquid tablet and capsule form. It is really just a matter of personal preference and what you find easiest to take.

Take your B complex with other nutrients like vitamin C, magnesium and probiotics depending on your personal health goals. B vitamins work best in combination, a great reason to take supplements with a B complex vitamin. In the body B vitamins are particularly important for energy production as well as nervous system health.

Take 50 to 100 milligrams daily or use a product with differing amounts of B vitamins targeted to health concerns like depression or adrenal fatigue.

The Health Benefits of Vitamin B7 (Biotin)

It is also known as coenzyme R or as water-soluble B-vitamin or B7. There are various researches that indicate it may help stabilize blood sugars. It is a vitamin that naturally occurs and is found in various common foods. It is crucial to human health generally for various purposes. It is a B complex vitamin and sometimes it is referred to as vitamin H and the right amount of it in the body, assists in metabolizing fatty and amino acids.

It’s also very important for the developing fetus in utero making it a critical nutrient during pregnancy. Vitamin B7 is often included in many cosmetic and hair products as a hair strengthening compound.

Potential benefits of vitamin B7 are: 

  • skin rash and infants;
  • hair loss;
  • diabetes;
  • diabetic nerve pain;
  • brittle fingernails and toenails. 

Here is the TOP plant based foods highest in Biotin: 

  • Green peas, dried – 70 mcg/100 grams
  • Rice bran – 66 mcg/100 grams
  • Sunflower seeds – 66 mcg/100 grams
  • Lentils, fresh – 40 mcg/100 grams
  • Kidney beans – 39 mcg/100 grams
  • Walnuts – 37 mcg/100 grams
  • Peanuts – 37 mcg/100 grams
  • Almonds – 33 mcg/100g
  • Barley – 31 mcg/100 grams
  • Pecans – 28 mcg/100 grams
  • Carrots – 25 mcg/100 grams
  • Oatmeal – 24 mcg/100 grams
  • Cauliflower – 17 mcg/100 grams
  • Mushrooms – 16 mcg/100 grams
  • Avocados – 12 mcg/100 grams
  • Onions – 6 mcg/100 grams
  • Tomatoes – 5 mcg/100 grams
  • Sweet Potato – 4,5 mcg/100 grams 

It does have some drug interactions specifically with antibiotics and anti-seizure medications.

Biotin Deficiency 

  • hair loss;
  • dry scaly skin;
  • cracking in the corners of your mouth;
  • swallowing painful tongue;
  • dry eyes;
  • loss of appetite;
  • fatigue;
  • insomnia; 

There’s no official recommended dietary allowance or recommended daily allowance established for Biotin. General guidelines from the National Institute of Health are as follows: 

  • 30 micrograms for adults over 18 and pregnant women per day;
  • 35 micrograms per day for breastfeeding women.

Effects of Biotin on Weight Loss

Biotin is effective in minimizing body fat from the body system and keeping a proper weight. People struggling with overweight are generally suggested by doctors to add food that may be rich in this vitamin within their normal daily diet plan.

If you are looking at taking a Biotin health supplement to assist you with losing weight, remember that this B complex vitamin does not work as a weight loss capsule. Instead, it will help your body accelerate the weight loss method as you consume a healthy diet plan and get routine workouts.

If you are looking for a Biotin health supplement you can check and read our review about Phen24. Most health supplement suppliers use Biotin for losing weight because it is associated with blood sugar production and breaking down of proteins.

what-is-biotinPhen24 main ingredients are: 

  • Biotin (Biotin is often associated with nail and hair health, but it also helps with fat reduction);
  • Glucomannan (Will keeps you feeling fuller for a longer time);
  • Chromium Picolinate (Useful in muscle building, losing fat, and metabolizing carbohydrates);
  • Choline Bitartrate (Gives you the energy to get through your exercise routine);
  • Pantothenic Acid;
  • Thiamine (Assists your body metabolize fats and protein). 

Phen24 Before and After Pictures

biotin-dosagevitamin-b7benefits-of-biotinbiotin-pillsbiotin-supplementHere you can find the review about this natural supplement: Phen24 Review!!!

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