「維生素B7」— 美髮的秘密，健康皮膚與強韌指甲的守護者！

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 「維生素B7」— 美髮的秘密，健康皮膚與強韌指甲的守護者！

維生素B7的名稱來源於德語「Biotin」，意味著生命之源，這是因為維生素B7在生物體的生長和維持健康中扮演著不可或缺的角色。雖然人體需求量不大，但每天補充仍是必要的！

維生素B7不僅促進健康的頭髮、皮膚和指甲成長，也是碳水化合物、脂肪和蛋白質代謝中的關鍵輔酶，有助於維持穩定的血糖水平，並提升身體對壓力的應對能力。立即花幾分鐘了解維生素B7如何助你維持生命活力與健康！

維生素B7是什麼？

維生素B7，又稱生物素，是水溶性維生素，屬於B群維生素的一員，普遍存在於許多食物中。維生素B7在身體的碳水化合物、脂肪和蛋白質代謝過程中起著關鍵作用。

生物素的主要功能之一是作為多種酶系統的必需組分，特別是那些參與脂肪酸的合成和分解的酶。這使得維生素B7對於維持能量生產和身體正常功能是不可或缺的營養素。

此外，維生素B7對於促進健康的皮膚、頭髮和指甲的生長至關重要。它還參與合成神經傳導物質和遺傳物質（如DNA），在維持神經系統的健康和細胞分裂過程中發揮關鍵作用。

為什麼要補充維生素B7？探索其6大功效

1.促進健康的頭髮、皮膚和指甲：生物素對於保持健康的皮膚、頭髮和指甲有顯著作用，幫助減少斷裂和脫落，提升其整體外觀和質感。

2. 支持代謝功能：維生素B7是多種代謝反應的必需輔酶，有助於食物中脂肪、蛋白質和碳水化合物的正常代謝，從而轉化為身體可利用的能量。

購買連結：B群+C鋅鎂全能膠囊

3. 改善血糖控制：研究表明，生物素可以幫助維持穩定的血糖水平，尤其是對於糖尿病患者來說，補充生物素可能對控制血糖有益。

4. 支持神經功能：維生素B7對於神經健康至關重要，尤其是在合成影響神經傳遞的關鍵神經傳導物質方面。

5. 胚胎發育：對於孕婦來說，生物素在確保胚胎正常發育的過程中扮演著重要角色，特別是在早期胎兒的生長和發育階段。

6. 增強皮膚防禦機能：維生素B7有助於維持皮膚的屏障功能，保護皮膚免受環境壓力和病原體的侵害。

維生素B7在人體內的儲存時間


當我們攝取維生素B7後，它在體內經過消化系統的吸收，進入血液循環中發揮作用。維生素B7的生理半衰期約為2至4小時，意味著一半的攝入量會在這段時間內代謝或排出。因此，需要定期攝取含有維生素B7的食物以維持其生理功能，如幫助脂肪酸和氨基酸的代謝，以及維持皮膚、頭髮和指甲的健康。

缺乏維生素B7會造成什麼危害？



缺乏維生素B7（生物素）可能導致多種健康問題，主要包括：

1.皮膚問題：可能出現乾燥、皮疹、皮膚炎症，特別是在面部和身體其他脂脂肪分泌較多的區域。

2. 頭髮問題：生物素缺乏可能導致頭髮稀疏、脫落，甚至於嚴重脫髮。

3. 指甲問題：指甲變薄、脆弱，容易斷裂。

4. 神經系統問題：可能會出現神經痛、肌肉疼痛、抽搐和其他神經系統問題。

5. 精神健康問題：例如抑鬱、注意力不集中、嗜睡或幻覺。

6. 消化系統問題：如食慾不振、噁心和腹瀉。

7. 免疫系統弱化：更容易感染和長時間病程。

如何補充維生素B7？高含量維生素B7食物排行榜！



★蔬菜菇類食物排行（每100g含量）

  1. 花椰菜：0.42 mg
  2. 菠菜：0.40 mg
  3. 甜菜：0.32 mg

★堅果類食物排行（每100g含量）

  1. 杏仁：1.5 mg
  2. 葵花籽：1.3 mg
  3. 花生：1.0 mg

★肉類食物排行（每100g含量）

  1. 牛肝：0.76 mg
  2. 雞肝：0.75 mg

★全穀類食物排行（每100g含量）

  1. 糙米：0.98 mg
  2. 燕麥：0.97 mg

★豆類食物排行（每100g含量）

  1. 黃豆：2.08 mg
  2. 鷹嘴豆：1.3 mg

★蛋奶類食物排行（每100g含量）

  1. 蛋黃：10 mg
  2. 雞蛋全蛋：5 mg

哪些族群應該特別補充維生素 B7?

  1. 孕婦與哺乳婦女：孕期和哺乳期對維生素B7的需求增加，因為生物素對胚胎的健康發育至關重要。
  2. 長期使用某些藥物的人群：例如抗生素和某些抗癲癇藥可能會干擾生物素的吸收和利用，因此長期用藥者可能需要增加補充。
  3. 有遺傳性生物素缺乏症的人群：這是一種罕見的遺傳疾病，患者無法正常利用生物素，需要透過補充來維持正常水平。
  4. 嚴格的素食者或純素食者：由於某些主要來自動物性食品的生物素來源可能不在他們的飲食中，嚴格的素食者或純素食者可能會需要補充生物素。
  5. 有消化吸收問題的人群：如腹瀉等疾病影響腸道健康，可能導致生物素吸收不良。

維生素 B7每日攝取量?

依照衛服部的「國人膳食營養素參考攝取量」B7的每日建議攝取量為：

成人

成年男性：30 μg

成年女性：30 μg

懷孕期女性：增加5 μg，共35 μg

哺乳期女性：增加5 μg，共35 μg

兒童和青少年

0至6個月嬰兒：5 μg

7至12個月嬰兒：6 μg

1至3歲兒童：8 μg

4至6歲兒童：12 μg

7至9歲兒童：15 μg

10至12歲兒童：20 μg

13至15歲青少年：25 μg

16至18歲青少年：30 μg

維生素 B7有副作用嗎？

維生素B7（生物素）也是一種水溶性維生素，通常過量的生物素會透過尿液排出，所以很少會造成毒性或副作用。然而，儘管生物素過量的副作用報告很少，若攝取超過推薦量的高劑量生物素，理論上可能會影響某些醫學檢測的結果，例如甲狀腺功能檢測。因此，建議在醫生的指導下使用任何補充劑，並遵守每日推薦攝取量。

購買連結：B群+C鋅鎂全能膠囊

>>看更多B群+C鋅鎂全能膠囊

延伸閱讀

8大維生素B群全能養膚效果一次看！有效對抗粉刺痘痘、控油保濕、修復屏障

「維生素B12—體內能量的火花，支持神經系統與紅血球健康的關鍵元素！」

「維生素B9—孕育健康的關鍵，促進細胞生長與修復的必需品！」

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