Nutrient also helps in better absorption of other substances and is good for anyone who has diabetes
Biotin is a vitamin B complex. It is also known as vitamin B7 and vitamin H. It is a water-soluble vitamin produced in the gut by bacteria and obtained through food.
Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the health of the skin, nails and hair.
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Proven Benefits
Good for the skin: Biotin is very beneficial for the skin, because it helps in the metabolism of carbohydrates, proteins and fats which ends up improving the health of the skin. The absence of biotin can cause the skin to dry, flaky and reddened around the mouth and nose.
Good for the hair: The absence of biotin can cause hair loss and also cause the wires to weaken. The relationship between the nutrient and the hair is still uncertain, but some experts believe that biotin is related to the production of keratin, the protein that makes up the hair.
Good for the nails: A lack of biotin can weaken the nails. Some experts believe that this is because the nutrient is related to the production of keratin, the protein that makes up the nails.
Helps in correct absorption of nutrients: Biotin, along with other B vitamins, contributes to the metabolism of carbohydrates, fats and proteins, making the body absorb them in the best way.
Benefits under study
Good for people with diabetes: Because biotin helps metabolize carbohydrates better, some studies point out that biotin may be interesting for diabetics. However, further research is needed to prove this benefit.
Biotin deficiency
Biotin deficiency is extremely uncommon because this nutrient is very present in the diet. However, when the symptoms of lack of the nutrient occur are: weakness in the nails and hair, baldness, dry and scaly skin and redness around the nose and mouth. Other complications that may occur are conjunctivitis, exfoliative dermatitis, muscle aches and lassitude, accompanied by increased glycemia.
Biotin combinations
To provide the mentioned benefits, biotin needs to be ingested with the other B-complex vitamins. In addition, it is important that it is part of a balanced diet.
Sources of Biotin
The main sources of biotin are peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Red meat, milk, fruits and seeds also rely on the nutrient.
- Recommended amount of biotin
- Baby from 0 to 6 months 5 mcg
- Baby from 7 to 12 months 6 mcg
- Child from 1 to 3 years 8 mcg
- Child from 4 to 8 years 12 mcg
- Young from 9 to 13 years old 20 mcg
- Young person from 14 to 18 years old 25 mcg
- Adult from 19 to 70 years 30 mcg
- Pregnant women 35 mcg
- Infants 35 mcg
The use of the biotin supplement
The biotin supplement is only advised when the person manifests symptoms of the absence of this nutrient. Supplementation can only be performed by a nutritionist or nutrologist doctor.
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The excess of biotin
Excessive consumption of biotin occurs only through supplementation and does not have major complications as the nutrient is excreted in the urine.