If you have followed our blog in recent weeks, we have seen together the benefits and characteristics of the following vitamins:
B2 – riboflavin
We also saw that they work as a team, also called Complex B by doctors and naturopaths. We still have to meet a few other vitamins. If I forget any by the end of this series, I ask forgiveness in advance. Each one of them is precious in my eyes and I didn’t mean to overlook anyone.
This week we are putting vitamins B7 and B8 in the same article. In fact, it turns out that in English and French there is confusion between the two – inositol and biotin. I even thought of keeping these vitamins for the end of the show because I was too confused, or even not talking about it at all. But I took my courage in both hands and I will talk about it this week, hoping to be as clear as possible.
First, let’s map on table:
The abbreviated names of biotin and inositol are reversed when we move from the French-speaking to the English-speaking world. We even find this warning in our 142 Nutrition Basics course at CMDQ:
There is a confusion between vitamin B7, vitamin B8 and their common names (biotin and inositol, respectively). B7 refers to inositol and vitamin B8 refers to biotin.
To avoid confusion, we should use common names. “
So it’s better to use the full name of the vitamin (biotin) rather than the abbreviated name (B7 or B8) to avoid confusion.
INOSITOL – Roles and Sources
Like other vitamins in the B group, inositol is water soluble. It is not stored in the body and must be taken regularly with food or supplements. We need about 500 mg of Inositol every day. Deficiencies are rare because a balanced diet is enough for daily intake.
ITS ROLES INCLUDE:
- delayed hardening of the arteries. Inositol stimulates the production of lecithin, which cleans the inner walls of the arteries. Thus, it helps to lower cholesterol in the blood.
- Hair growth
- Prevents memory loss.
- Improves pre-menstrual pain.
- Would help fight infertility according to recent studies. Indeed, if there has been diagnosis of polykistic ovary syndrome, inositol would act on insulin resistance (cause of the syndrome).
- The metabolism of lipids and cholesterol. Inositol prevents excessive storage of fat.
- Helps overcome depressive states caused by excessive physical or mental stress.
- It helps not to get fat and not be too stressed: is there a best friend?
It should be known that in case of treatment with inositol (under medical supervision or naturopathic course) we do not see results for several weeks. Patience.
- green melasse
- Citrus fruits, oranges
- Brewer’s yeast
- Whole grains
- The egg yolk
Good to know: the fermentation of bread dough with natural leaven transforms the physical acid of cereals (agent demineralisation agent seems it) into vitamin B7 and inorganic phosphorus.
Studies in New Jersey have shown that inositol has an effect on schizophrenia equivalent to anxiolytics such as Librium or Meprobamate. The only difference: no side effects. Among other things, the soothing effect of inositol can help those who suffer from anxiety and irritability.
Our CMDQ courses indicate that this vitamin B complex can be synthesised by the intestinal flora, such as B2 and B12. It is soluble in water and relatively stable to heat. It can be oxidised when it comes in contact with the air.
NB: a protein present in raw egg whites (avidin) prevents the intestinal absorption of biotin. If the eggs are cooked properly, the avidin is destroyed.
The functions of Biotin
Biotin plays a role in:
- energy production
- metabolism of lipids, proteins and carbohydrates
- structure of hair and nails
- functioning of the muscles and the skin.
It has been determined that 30 to 35 μg per day are required for adults. Deficiencies are rare but biotin supplements are sometimes suggested to compensate for the imbalances due to the refined diet.
Biotin is found in natural form in the following foods (in order of importance):
- the liver, cooked
- cooked eggs
- active baker’s yeast
- wheat bran
- whole bread
Also: salmon (cooked), cauliflower, chicken, cheddar, raspberries, artichokes.
Naturopaths have recommended biotin in the following cases:
- Cheilitis (when the corners of the lips crack)
- nail and hair problems
- Type II diabetes
- Candida infections
- High cholesterol
It is even indicated to improve the effect of certain anti-depressants.
Without the Super B Vitamins B, the brain and nervous system can not function properly. Indeed, they play a major role in the synthesis of our neurotransmitters such as serotonin, dopamine or Gaba. They contribute overall to the maintenance of the health of the skin, the hair, the eyes, the mouth and the liver.