Shampoo with biotin, do you sound familiar? It became very popular among people who claimed that it could prevent hair loss and even grow hair in cases of alopecia. In this article I invite you to discover what biotin or vitamin H is , what functions it carries out in our body, what recommended daily amount of biotin we need, symptoms of biotin deficiency and foods with biotin.
Biotin or vitamin H, what is it?
Vitamin H, also called biotin, is necessary for our body to function properly. It is a water-soluble vitamin B group, this means that it dissolves in water, so it can pass to the water of the washing or cooking of the food during its preparation, and once it is finished, the food can contain a lower amount of this vitamin from the one it contained initially.
Biotin is a type of vitamin that is not stored in the body and this means that it must be provided through food on a regular basis. No matter how high your intake is, it does not have a toxic nature, since excess vitamin H is eliminated in the urine.
Biotin 10000 MCG by NutriVital Supplements, Vegetarian Capsule, Maximum Strength, Pure Vitamin Supplement for Hair, Skin, and Nails
.
In what functions of our organism does biotin participate?
Well, it intervenes in many of them. Vitamin H participates in different functions of our body, the most significant are the following:
- It plays a very important role in the metabolism of carbohydrates, proteins and fats converting them into glucose molecules, which makes it be used as immediate energy for our cells instead of accumulating in the form of fat.
- Contributes to stabilize blood sugar levels , this improves the metabolism of insulin and therefore can help prevent diabetes.
- Intervenes in the formation of hemoglobin, which allows the transport of oxygen from the respiratory system to all regions and tissues of the body.
- It helps us to maintain skin, nails and hair in good condition.
- It helps the growth and regeneration of muscle tissue, something very beneficial during the practice of physical activities.
- It helps fight insomnia and depression . Due to its role in the activity of neurotransmitters, which are responsible for the transmission of information from a neuron to another neuron, a muscle or a gland.
.
What are the recommended amounts of biotin?
The recommended dose of vitamin H varies according to sex and age. In general, with a varied and balanced diet, daily needs are covered. The recommended daily amount (CDR) of biotin is estimated in:
- Infants up to 12 months: 5 -10 micrograms.
- Children from 1 to 7 years old: 10 - 15 micrograms.
- Children from 7 to 10 years old: 15 - 20 micrograms.
- Children from 10 to 15 years old: 20 - 35 micrograms.
- Young people and adults from 15 years old: 30 - 60 micrograms.
- Pregnant and lactating women: 35 micrograms.
.
Symptoms of vitamin H or biotin deficiency
Deficiency of vitamin H or biotin is rare in adults who have a varied diet because they are in a multitude of foods. In addition, it should be added that biotin can be synthesized in small quantities by the bacteria of the intestinal flora or microbiota (which we can improve with probiotics and prebiotics such as for example the sauerkraut or sauerkraut ). However, there may be cases of lack or deficiency in cases of poor diet, intestinal dysbiosis or other peculiarities:
** People who take certain medications for a long time such as antibiotics or medicines to control attacks, those with poor intestinal absorption syndrome or who receive intravenous nutrition for long periods of time may be deficient in vitamin H.
** The same can happen with smokers and those who have excessive alcohol consumption. Likewise, people who make an abundant consumption of raw egg white can suffer from this vitamin deficiency since it blocks its absorption. It must also be borne in mind that diets low in fat and cholesterol have low levels of biotin.
In these cases there are supplements of biotin or vitamin H, or supplements multavitamínicos in which it is included at different concentrations such as 250 mcg, 500 mcg, 1000mcg and 5000mcg.
The symptoms caused by the lack or deficiency of biotin are:
- Fatigue
- Alopecia or hair loss
- Seborrheic dermatitis
- Dryness and skin rashes
- Loss of appetite
- Fragile and brittle nails
- Muscle cramps
- Insomnia
- Anxiety
- Depression
- Anemia
- Sickness
- Disorders of cardiac function
- High blood cholesterol concentration
- Inflammatory reactions of the skin and tongue
.
Foods with biotin or vitamin H
This vitamin can be found in a large number of foods, such as:
- Beer yeast
- Beef liver
- Porcine liver
- Viscera
- Herring
- Salmon
- Sardine
- Tuna
- Mackerel
- Yolk
- Milk
- cheese
- Fruits such as banana, apple, peach, pear, avocado, grape or strawberry
- Tomato
- Spinach
- Cauliflower
- Legumes including peas or peas
- Nuts such as walnuts or almonds
- Wholemeal bread
- Integral rice
- Whole meal
- Oats
- Wheat
- Shitake mushrooms
In foods of animal origin and in yeast biotin has to be separated through digestion so that the body can absorb it.
Plant-based foods contain biotin in its free form, as we discussed at the beginning, this vitamin is water-soluble, so it is recommended that the vegetables are not cooked for a long time and it is even recommended to consume the cooking water when they are cooked. may be possible. Another option is to steam cook with a steamer so that the vitamins and minerals in the food are better preserved.