Biotin the group of water-soluble vitamins
Biotin is a member of the group of water-soluble vitamins of the B complex. Water-soluble vitamins are stored in the body in very limited quantities and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Biotin can be found in two natural forms: the free vitamin and biocytin, which is composed of biotin attached to the amino acid lysine. Biocytin is an inactive form of the vitamin; Lysine must be removed before the body uses it.
Biotin occurs naturally in a wide variety of foods. It is also created by the bacteria that normally live in our intestines.
The main function of biotin is to help the cells of your body to produce energy. This is done by working with four essential enzymes that metabolize fat, carbohydrates and proteins to produce energy. Biotin also plays an important role in the synthesis and function of DNA.
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Age group (micrograms / day)
From 0 to 6 months 5
From 7 to 12 months 6
From 1 to 3 years 8
From 4 to 8 years 12
From 9 to 13 years old 20
From 14 to 18 years old 25
Over 19 years old 30
Pregnancy 30
Lactation 35
A biotin deficiency is rare in healthy people who eat a healthy diet, because we usually get enough of the bacteria that live in our digestive system.
However, certain conditions and stages of life can increase the risk of suffering a deficiency. For example, an enzyme called biotinidase is essential for converting biocytin into biotin. Although both biocytin and biotin are easily absorbed in the small intestine, the body can only use the biotin form. If it lacks biotinidase or does not work properly, it can cause a biotin deficiency.
Some people who may be at risk for a biotin deficiency include the following:
Babies with low levels of biotinidase: Babies born with low levels of this enzyme may develop a deficiency. There is some debate among doctors about whether babies should be examined at birth to detect a biotinidase deficiency.
People who require prolonged intravenous feeding: Generally these patients do not receive biotin supplement.
Smokers: Smoking accelerates the metabolism of biotin, therefore this leads to a state of deficiency.
People taking anticonvulsant medications: These medications can inhibit the absorption of biotin or block the action of biotinidase.
People who eat a lot of raw eggs: A protein called avidin found in raw egg whites can adhere to biotin and inhibit its absorption. Cooked eggs do not present this problem. (Note: Eating raw eggs increases the risk of foodborne infections.)
People who lose a portion of the function of their small intestine: These decreases the absorption of biotin.
People who take long-term antibiotics: Antibiotics eliminate both good and bad bacteria; therefore, they could eliminate the bacteria that normally live in the intestine and produce biotin.
People who consume alcohol excessively : Because people who consume alcohol excessively tend to consume insufficient diets, they are at risk of developing a deficiency of many nutrients, including biotin.
Pregnant women: There is some preliminary evidence that indicates that biotin deficiency can occur during a normal pregnancy, so women may consider taking a multivitamin that contains biotin.
Clinical symptoms of a biotin deficiency include:
- Dry skin
- Hair loss
- Loss of appetite
- Fatigue
- Depression
- Cardiac abnormalities
- Lethargy
- Hallucinations
- Neurological disorders
- Alteration in growth
- Numbness of the extremities
- Scaly red rash on the face and genital area
There have been no reports of adverse effects due to excessive consumption of biotin.
Biotin can be found in a wide variety of foods including eggs, liver, yeast breads, sardines, legumes, mushrooms and cereals. Also cauliflower, peanuts and cheese can be sources of dense nutrients of this vitamin. Generally, fruits are not good sources.
This table lists the common foods and their biotin contents.
Food Portion size Biotin content (micrograms)
Egg 1 large 10
Wheat germ ¼ cup 6
Cooked oatmeal ½ cup 5
Shredded Wheat Cereal 1½ ounce 4
Pancake 3 or 4 inches 3
There is some highly preliminary evidence that suggests that biotin supplementation may help lower blood sugar levels in people with diabetes. Biotin may also reduce the symptoms of diabetic neuropathy , however there is much stronger evidence with other supplements. Even weaker evidence suggests that biotin supplements can promote healthy nails and eliminate milky crust (a scaly rash on the head that often in the head in babies).
To increase your biotin intake, try the following:
- Prepare a bowl of Shredded Wheat cereal with whole grains or oatmeal for breakfast.
- Make an omelette with two eggs, mushrooms, cheese and various vegetables (peppers, cauliflower, broccoli). You can also add a boiled hard boiled egg and some American cheese in strips for a leafy green salad.
- Try this recipe to prepare the black bean salad with crab:
- Mix 1 pint of frozen corn (melted), 1 can (8 ounces of black beans (drained and rinsed), ¼ cup of red peppers (chopped), 1 can (4 ounces) of green chilies (drained), ¼ cup of chopped cilantro, 4 green onions (chopped) and 12 ounces of minced crabmeat.
- For the dressing, add 1 teaspoon cumin and ¼ teaspoon of black pepper to 2 cloves garlic crushed / chopped. Mix to a paste and then add 2 teaspoons of white wine vinegar, fresh lime juice and water. Mix well and then beat with 3 tablespoons of olive oil.
- Pour the dressing over the corn and the mixture of beans and stir well. Top with 2 finely sliced jalapeño peppers. Makes 10 servings