Originally known as vitamin B8, this compound plays an important role in the metabolism of carbohydrates , proteins and fats . It catalyzes the fixation of carbon dioxide (in the synthesis of fatty acids ).
Manies or peanuts have high biotin content It can be incorporated into the body through consumption of liver, kidney, egg yolk, yeast and peanuts (or peanuts).
The problems that can appear due to the lack of biotin can be shown as dermatitis, enteritis, hair loss, nervous disorders among others.
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Extended definition
Discovered in 1935, biotin is a coenzyme of the B complex, which in turn is part of the water-soluble vitamins .
It works together with pantothenic acid in innumerable metabolic processes of the organism.
Its deficiency or lack is very rare, since biotin is present in many foods of a varied and balanced diet , and also because the bacteria of our intestinal flora also synthesize it.
Without biotin in the body certain enzymes can not be activated and function properly which would cause a large number of metabolic disorders.
Functions:
- Involved in the formation of hemoglobin.
- It intervenes in cellular processes at the genetic level.
- Intervenes in the process of obtaining energy from glucose.
- Its presence is necessary for the correct metabolism of carbohydrates , proteins and lipids .
- It works in conjunction with folic acid and pantothenic acid .
- Maintains healthy nails, skin and hair (prevents its fall).
- It helps prevent diabetic neuropathy and stabilizes blood sugar levels (glycemia).
Contribution of Biotin - Main sources
- eggs provide biotin
- Sources of animal origin: the main source are meat, egg yolk, and viscera in general, especially the liver.
- We also find biotin in milk.
- Sources of plant origin: the richest are brewer's yeast, whole grains and their derivatives, mushrooms, barley, also nuts, soybeans, peas and chickpeas.
- Biotin supplements: in the form of d-biotin, as tablets or capsules.
The following table mentions the amount of micrograms (μg) of biotin present in 100 grams of food portion.
Food Biotin (μg) / 100 gr
Cow liver 100
Peanuts, toasted 39
Chocolate 32
Eggs 25
Cauliflower 17
Mushrooms 16
Hazelnuts 14
green peas 18
Chicken 5-10
Milk 5
Wheat bran 5
Salmon 5
Bananas 4
Cow meat 4
Carrots two
cheese two
Biotin deficiency
As we mentioned earlier, the lack of biotin is very unlikely provided that our diet is varied, healthy and balanced.
The symptoms of biotin deficiency are:
- Loss of appetite or lack of appetite
- Sores and ulcerations on the tongue
- Dry skin, skin rashes, seborrheic dermatitis
- Alopecia, hair loss, brittle hair
- Alterations of the nervous system: insomnia, anxiety, depression
- Vomiting and nausea
There are situations or circumstances that can generate a deficiency such as:
- Inborn errors in the metabolism that cause a functional deficiency of biotin. In these cases and always under strict medical supervision, high doses of biotin activate enzymes dependent on it.
- Very strict and low calorie diets.
- Prolonged use of medication such as antibiotics and antiepileptics.
- Short bowel syndrome, since in this pathology there is poor intestinal absorption.
- Excessive intake of raw egg whites. Egg white contains a glycoprotein called avidin, which blocks the absorption of biotin. This problem is solved when cooking the clear one.
- High doses of pantothenic acid generate an inefficient absorption in the intestine.
Recommended daily dose of biotin
The following table shows the adequate intake of biotin according to the IOM Nutrition Department (Institute of Medicine) for infants, children and adults.
age Men (μg / day)
microgram / day Women (μg / day)
microgram / day
0 to 6 months 5
7 to 12 months 6
1 to 3 years 8
4 to 8 years 12
9 to 13 years twenty
14 to 18 years 25
19 to 70 years 30
> 70 years 30
Pregnancy 30
Lactation 35
Toxicity
Its toxicity does not exist, since its water-soluble excesses are eliminated through urine.
In any case, caution should be exercised in consuming intakes greater than those recommended above.
Recommendations
Biotin is relatively stable to heat, light and oxygen . However, acidic media can denature it.
Uncooked egg white contains a glycoprotein called avidin. Avidin captures biotin from the diet and bacteria and prevents intestinal absorption. Therefore, it is recommended to cook the egg white so that avidin loses this property.
A diet deficient in pantothenic acid (vitamin 5) can also contribute to biotin deficiency since vitamin 5 is supplemented with biotin in different metabolic situations.