Mega Vitamin B (part 4)

Biotin (50mg)

Called B7. Necessary for cell growth, production of fatty acids and the metabolism of fats and amino acids.

Not an essential vitamin. It is synthesized by intestinal bacteria.

Found in yeast, soybeans, liver, butter, dried peas, sunflower seeds, nuts, eggs and numerous other foods. 

Raw egg whites block the absorption of biotin. Estimated dietary intake is 35/70 mg per day.

Biotin deficiency can cause brittle and thin fingernails, hair loss, conjunctivitis, red rash around eyes, nose and mouth, neurological symptoms (depression, listlessness, hallucinations, and tingling in the arms and legs).

Some medications are changed and broken down by the liver. Biotin might decrease how quickly the liver breaks down some medications. Taking biotin along with some medications that are changed by the liver might increase the effects and side effects of some medications.

Recommended dietary allowance for biotin is 30 mcg for adults over 18 years

Bottom line: Biotin is not an important ingredient in this multivitamin but not doing any harm.

Folate (200 mg) (B9)

Folate functions as a coenzyme in synthesis of DNA and metabolism of amino acids.

Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains. Spinach, liver, yeast, asparagus, and Brussels sprouts are among the foods with the highest levels of folate.

Folate Deficiency usually coexist with other nutritional deficiencies (poor diet, alcoholism and malabsorptive disorders). Folate deficiency can also produce soreness and shallow ulcerations in the tongue and oral mucosa; changes in skin, hair, or fingernail pigmentation and elevated blood concentrations of homocysteine.

Women with insufficient folate intakes are at increased risk of giving birth to infants with neural tube defects (NTDs).

Megaloblastic anemia, which is characterized by large, abnormally nucleated erythrocytes, is the primary clinical sign of a deficiency of folate or vitamin B12. Symptoms of megaloblastic anemia include weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations and shortness of breath.

Recommended Dietary Allowances (RDAs) for adult Folate is 400 mcg.

Upper limit is 1000 mcg daily.  Over dose is unlikely because it is water soluble and excess folate is excreted.

In theory folate decreases the homocysteine level.   An elevated homocysteine level has been associated with an increased risk of cardiovascular disease and the incidence of both Alzheimer’s disease and dementia.

Bottom line: Folate deficiency is a recognized malady. Easily prevented by a good diet. Take supplements if any doubts about diet.