(Uses): Fairly new B vitamin which was discovered because of symptoms associated with consuming large quanties of raw eggs. Needed for fat producton and in the synthesis of fatty acids. Helps normalize fat metabolism and helps reduce blood sugar in diabetes. Needed for healthy skin and hair.
(Deficiency): Unless someone eats a large quantity of raw eggs or has taken large doses of antibiotics, deficiency is uncommon. However, a deficiency will be indicated by symptoms such as loss of appetite, muscle pains, fatigue, nausea, depression, dry and flaky skin, higher cholesterol levels, loss of energy, insomnia, impaired fat metabolism, and hair loss.
(Food Sources): Brewer’s yeast, cooked egg yolks, meat, soybeans, whole grain cereals.
(RDA): 150 – 300 mcg/ day
(Assimilation): folic acid, B complex, vitamins B5, B12, C