What is biotin for?
Biotin or vitamin B7 or vitamin H is a water-soluble vitamin that the body can obtain by synthesizing it from the intestines or through food. The EFSA, (European Food Safety Authority), highlights that biotin is a vital nutrient for our body, among the functions of this vitamin include:
High Potency Biotin USP (D-Biotin) 100mg (100,000mcg)
- Produce fatty acids and amino acids that help create proteins. Biotin helps several enzymes to carry out the transfer of carbon dioxide . That is, it helps the cells to metabolize fatty acids and amino acids.
- Convert food into glucose , necessary to produce energy. B7 has an important role in the metabolism of carbohydrates. Studies in animals suggest that biotin supplements can help balance blood sugar levels, however more research is needed to draw conclusions.
- Maintain the metabolism of macronutrients.
- It helps to keep the skin, the horse and the nails . In a double-blind study of women with thin, weakened hair, biotin was found to help promote healthy hair. Women who took biotin supplements experienced an increase in hair growth and volume.
- Contributes to the normal function of the nervous system.
Foods with biotin
- Beer yeast
- Liver
- Kidneys
- Soy
- Yolk
- Fruits
- Beer yeast
- Nuts (almonds, peanuts, walnuts, pistachios)
- Salmon
- Whole grains
- Avocados
- Cauliflower
Recommended intake of biotin
Since this vitamin is less studied compared to other vitamins, there is no officially established recommendation. However, the US National Library of Medicine recommends a dose of 30 micrograms for adults . If we talk about children it is between 20-25 mcg.
Biotin deficiency
Biotin or vitamin B7 deficiency is quite rare, because our body can synthesize it from the bacteria of the digestive tract. However, despite being rare when it occurs, it is serious. The risk groups to suffer this deficiency are patients with diabetes, those who have a malabsorption of vitamins from food, people undergoing dialysis or patients undergoing total intravenous nutrition.
Among the symptoms that this deficiency can produce are:
- Hair loss
- Dry and scaly skin
- Cracks in the lips
- Swollen tongue
- Dry eyes
- Loss of appetite
- Fatigue
- Difficulty sleeping
- Depression