Vitamin+B7+(Biotin)

Also called vitamin H

It can be synthesized by the intestinal flora, just like B2 and B12

Functions
-Energy production -Metabolizing lipids, proteins, and carbohydrates -Necessary for skin structures: hair and nails -Necessary for muscle and skin

Daily Needs

 * AGE || QUANTITY ||
 * 0-6 months || 5 ||
 * 7-12months || 6 ||
 * 1-3 years || 8 ||
 * 4-8 years || 12 ||
 * 9-13 years || 20 ||
 * 14-18 years || 25 ||
 * 19+ years || 30 ||
 * Pregnant women || 30 ||
 * Breastfeeding women || 35 ||

Pro-Compounds
B-Complex, B5, B9, B12, C and sulphur

Anti-Compounds
Alcohol, coffee, avidin from raw egg whites

Deficiency
Rare, but supplements can help compensate for eating too many refined foods

Symptoms: -Loss of appetite -Nausea -Fatigue -Depression -Weight Loss -Muscle Pain -Dry Skin -Hair Loss -Anemia -Raised Blood Cholesterol -Change in Heart Rhythm

Excess
No known effects

Food Sources

 * FOOD || SERVING || VITAMIN B8 ||
 * Active baker’s yeast || 1 package (7g.) || 14mcg. ||
 * Whole Bran, raw || 1 ounce || 14mcg. ||
 * Whole Wheat Bread || 1 slice || 6mcg. ||
 * Cooked Egg || 1 large || 25mcg. ||
 * Cheese, Camembert || 1oz. || 6mcg. ||
 * Liver, cooked || 1oz. || 2mcg. ||
 * Chicken, cooked || 3oz. || 27mcg. ||
 * Pork, cooked || 3oz. || 3mcg. ||
 * Salmon, cooked || 3oz. || 4mcg. ||
 * Avacado || 1 whole || 6mcg. ||
 * Raspberries || 1 cup || 2mcg. ||
 * Artichoke, cooked || 1 medium || 2mcg. ||

Therapeutic Applications
-Cheilitis (cracking at the corner of the lips) -Seborrheic dermatitis -Hair and Nail problems -Type II Diabetes -Peripheral neuropathy -Candida infections -High cholesterol -Can improve the efficacy of antidepressant treatments