Biotin or vitamin H is a water-soluble B-complex vitamin that helps the body metabolize proteins and process glucose. It is also known as vitamin B7 or vitamin H.
The human body can not synthesize vitamin H. Only bacteria, molds, yeasts, algae and certain plants can produce it, so it should be consumed in the diet.
Unused biotin is eliminated in the urine, so the body does not accumulate reserves. It should be consumed daily.
Biotin supplements are widely available in health food stores, but biotin deficiency is rare and there is little evidence to suggest that most people need vitamin H supplements.
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1. What is biotin and why is it important?
Biotin is a coenzyme involved in the metabolism of:
- Fatty acids, a type of molecule found in fats and oils.
- Leucine, an essential amino acid that humans can not synthesize.
- Gluconeogenesis, the synthesis of glucose from molecules that are not carbohydrates, for example, amino acids and fatty acids.
Coenzymes are substances that enhance the action of an enzyme. Coenzymes can not trigger or accelerate a biological reaction, but they help enzymes to do so.
The University of Maryland Medical Center (UMM) explains that biotin is important in helping the body process glucose and metabolize proteins, fats and carbohydrates. It also helps to transfer carbon dioxide.
According to the European Food Safety Authority, biotin contributes to:
- Nutrient metabolism
- Energetic metabolism
- Maintenance of hair, skin and mucous membranes
- Functioning of the nervous system
- Psychological function
Biotin contributes to the health of the nails, skin and hair, so it is presented in many cosmetic and health products for the skin and hair. However, it can not be absorbed through hair or skin.
2. Hair loss and nails
Biotin is sometimes called vitamin H. The "H" comes from the German words for hair and skin, "Haar" and "Haut".
Some small studies have suggested that taking a supplement of 2.5 milligrams of biotin for 6 months can increase the strength of the nails and reduce the tendency of the nails to split.
However, until now there is no evidence that biotin can prevent or treat hair loss in men or women.
The lack of biotin has been linked to the milk crust in infants, but there is no evidence that biotin supplements, for example, in formula milk, can help.
3. Biotin and diabetes
Since biotin helps the metabolism, it could play an important role in the control of diabetes. Research has suggested that B7 can improve the use of glucose in the body. People with diabetes have trouble using glucose due to an imbalance of insulin. Biotin seems to improve the synthesis of fatty acids, improve glucose storage. In rats, it has been found to stimulate insulin secretion.
Some reports have suggested that biotin supplements may improve the symptoms of neuropathy, for example, in people with diabetes. However, these have not been confirmed by the investigation.
One study found that people with diabetes had lower levels of biotin than people without diabetes.
In another, people who had lost their sense of taste reported improvements after taking between 10 and 20 additional micrograms of biotin per day.
However, research on the benefits of biotin has been too limited so far to draw firm conclusions.
4. How much Vitamin H to consume?
Little is known about how much biotin people need, but the Food and Nutrition Board of the United States suggests that babies from 0 to 6 months should have 6 micrograms a day , increasing to 30 micrograms a day for 19-year-old adults onwards, and 35 micrograms for women who breastfeed .
In Europe, surveys have shown that, on average, people consume 36 micrograms of biotin per day. There are no similar data for the United States.
5. Deficiency of biotin or Vitamin H
Biotin deficiency seems to be rare, but some groups may be more susceptible.
Biotin supplements are widely available but are rarely needed .
A deficiency can lead to:
- Hair loss
- Reddish and scaly eruption around the eyes, nose, mouth and genitals.
- Cracks in the corner of the mouth
- Sore tongue that can be magenta in color
- Dry eyes
- Loss of appetite
- Other symptoms may include
- Depression - Depression
- Lethargy and fatigue
- Hallucinations
- Insomnia
- Numbness and tingling in the hands and feet
- Decreased immune function and increased susceptibility to infections
- Pregnant women seem to break down biotin more quickly, and this can lead to a marginal deficiency. No symptoms have been observed, but such a deficiency could lead to developmental problems for the fetus.
Just as women are advised to take additional folic acid, or B9, during pregnancy, it may be beneficial to add B7 to this supplement.
Other groups that can benefit from the supplements include:
- Those who take anticonvulsant medications
- People with some types of liver disease
- People who are being fed intravenously for a long time
Biotinidase deficiency is a rare hereditary disorder that affects the absorption of biotinase, resulting in a biotin deficiency. Biotin supplements can help people with this condition.
Those who have difficulty absorbing biotin and other nutrients due to chronic conditions such as Crohn's disease can benefit from biotin supplements.
6. Foods rich in Vitamin H or Biotin
A wide range of foods contain biotin. None of them has large amounts, as with other vitamins.
Foods with Vitamin H are:
- The liver
- Peanuts
- Yeast
- Whole wheat bread
- Cheddar cheese
- Pork
- Salmon
- Sardines
- Avocado
- Raspberries
- Bananas
- Mushrooms - Mushrooms
- Cauliflower
- Yolk
Egg white reduces the biotin efficiency of the egg yolk in the body because it binds to biotin and prevents it from being absorbed. People who consume only egg white for many years without biotin supplement have a slight risk of not getting enough vitamin B7.
Food processing reduces nutrient levels such as biotin, so raw cauliflower, for example, would provide more biotin than cooked cauliflower.
Does a study published in Advances in Nutrition estimate that the intake of biotics in North America and Western Europe is from 35 to 70? g per day, or 143 to 287 mmol per day.
Biotin is also available in supplements.
According to Oregon State University, biotin is not known to cause toxic effects.
People with hereditary disorders of biotin metabolism tolerate doses of up to 200,000 mcg per day without any problem. Individuals without biotin metabolism disorder who took doses of 5,000 mcg per day for 24 months had no adverse effects.
However, it is important to talk with a doctor or dietitian before making any changes in your nutritional intake or the use of supplements.