Vitamin B7 (Biotin)
One of the symptoms of biotin deficiency is depression. Incorporating the vitamin in the diet can reverse this symptom. Although the vitamin is mostly known for its role in glucose regulation and keratin production (a protein needed for hair and nail growth) it also affects neurological health. Symptoms like lethargy, low energy, anxiety and hallucinations are prevalent when biotin is insufficient or lacking in the diet.
Biotin's exact mechanism on neurological health is still being studied; nevertheless, there are some known functions of the vitamins in the body. For instance, the brain benefits from biotin because of its role in glucose metabolism. The brain uses glucose as its main source of fuel and biotin is significant in the breakdown of glucose to produce energy.
The vitamin is also vital in the synthesis of long-chain fatty acids (good fats) that prevent neurological conditions such as Alzheimer's. It is also required by the pyruvate carboxylase enzyme (PC) which catalyzes the conversion of pyruvate into acetyl coenzyme A in the energy production cycle. The energy produced in this cycle is used in the transmission nerve impulses which affect neurological processes and other body functions.
Biotin is abundant in leguminous plants: beans, green grams, lentils and peas. It is also found in cooked eggs, dairy products, organ meat, carrots and whole grains. However, the vitamin is usually bound to a protein and this reduces its bioavailability for absorption.
In Eggs, for instance, the vitamin is bound in avidin and must be freed prior to absorption in the intestines. Cooking eggs make biotin available because heat denatures the protein increasing the vitamin's bioavailability for absorption.
Gut bacteria also synthesize biotin making it available for use by the body. Therefore, adding probiotics in your diet increases good bacteria that produce biotin in your gut.
Although taking vitamin B7 supplements is one way of having biotin in the diet, it should be done under the guidance of a health practitioner due to the side-effects associated with consuming too much of the vitamin.
Biotin deficiencies are prevalent in pregnant women because of the vitamin's high catabolic rate. Smokers suffer a similar fate as well. Decreased activity of certain proteins in the body also leads to reduced bioavailability of the vitamin. Additionally, certain medications bind on the vitamin reducing its bioavailability; the bound vitamin is usually excreted because it cannot be absorbed by the body.
Overall, biotin can be used to reverse mild depression in case the cause is nutrition deficiency. Therefore, incorporate vitamin B7 in the diet to eliminate diet-induced depression.
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