Biotin is a water-soluble B vitamin which means that the body does not store it, it helps your body to convert food into energy, it is especially important during the period of pregnancy and lactation, In addition, biotin is important for the health of your hair, skin and nails. Next, in this article I will explain in more detail what biotin serves, including its benefits for general health and aesthetics.
Biotin is one of the B vitamins, also known as vitamin B7. It was once called coenzyme R and vitamin H. The H means Haar und Haut, which is German for hair and skin.
It is necessary for the function of several enzymes known as carboxylases. These enzymes that contain biotin participate in important metabolic pathways, such as the production of glucose and fatty acids.
The biotin deficiency is quite rare. However, some groups, such as pregnant women, may experience it in mild ways.
8 Properties of biotin for health
1.- Metabolize macronutrients
Biotin is important for the production of energy. Since it works with the company of several enzymes, they are involved in the metabolism of carbohydrates, fats and proteins . They initiate critical steps in the metabolic processes of these nutrients.
2.- Intervenes in vital processes
Glycogenesis
Process through which the degradation of glycogen occurs in glucose, ie This metabolic pathway allows the production of glucose from sources other than carbohydrates, such as amino acids. Enzymes that contain biotin help start this process.
Synthesis of fatty acids
Biotin helps enzymes that activate important reactions for the production of fatty acids.
Decomposition of amino acids
Enzymes that contain biotin are involved in the metabolism of several important amino acids, including leucine.
3.- Strengthens brittle nails
Brittle nails are weak and easily splinter, split or crack, This is a common condition especially in women, it is estimated that affects about 20% of the world population, Biotin can benefit brittle nails, making them stronger thick and difficult to break.
4. Strengthens the hair
Biotin today is associated with hair growth , it has the ability to restore hair health, vitality, strength, shine and softness. Unfortunately there is little evidence to support this however it has been proven that a deficiency in biotin can lead to hair loss, which indicates that the vitamin is important for hair, although it is often marketed as an alternative treatment for hair loss. hair loss, only people with a real deficiency of biotin get a significant benefit of supplementation has not yet been determined if it improves hair growth in healthy people.
5.- Play a role during pregnancy and lactation
Specifically, these two stages in the life of a woman demand a greater vitamin requirement for the simple fact that their nutrients are being absorbed by the baby that is growing,
In fact, it has been estimated that up to 50% of pregnant women can develop a mild biotin deficiency. This means that it may begin to slightly affect your well-being, but it is not serious enough to cause noticeable symptoms. It is believed that deficiencies occur due to the faster degradation of biotin in the body during pregnancy.
6.- Reduce blood sugar levels
Type 2 diabetes is a metabolic disease. It is characterized by high levels of blood sugar and impaired insulin function. Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics.
Some evidence shows that biotin concentrations in the blood may be lower in people with diabetes, compared to healthy people, so it is advisable to use biotin to reduce levels,
However, several controlled studies indicate that biotin supplements, combined with chromium ore, can lower blood sugar levels in some people with type 2 diabetes even more than using biotin alone.
7.- It benefits the skin
The role of biotin in skin health is important since it is responsible for skin restoration processes. The deficit can mean the appearance of red and scaly skin rashes. On the other hand, some studies also suggest that biotin deficiency can sometimes cause a skin disorder called seborrheic dermatitis, also known as cradle. The role of biotin in skin health may be related to its effect on the metabolism of fats, which is important for the skin and may be affected when biotin is lacking.
However, it should be noted that there is no evidence to show that biotin improves skin health in people who do not have vitamin deficiency, ie these benefits of biotin can be enjoyed by people who have a deficiency of this vitamin.
8.- Improves multiple sclerosis
Multiple sclerosis is an auto-immune disease. In which the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed, this protective sheath is called myelin, and biotin is believed to be an important factor in its production. Studies have shown that the use of high doses of biotin, progressively, have increased the degree of improvement of the disease in at least 90% of people with multiple sclerosis disease.
What are the foods with high doses of biotin?
Biotin is found in a wide variety of foods, so it is said that the deficiency of this vitamin is very rare. Among the natural foods that contain large amounts of biotin we have:
- Beef
- Animal organs such as: liver and kidney.
- Yeast
- Egg yolks
- cheese
- Legumes, such as soybeans
- Avocados
- Green leafy vegetables
- Cauliflower
- Mushrooms
- Nuts
- Nut Butters
In addition, intestinal bacteria produce a certain amount of biotin. It is also available as a supplement, either alone or as a component of mixed vitamin supplements.
What is the safe dose of biotin?
Biotin is considered very safe. Even the megas doses of up to 300 milligrams daily to treat multiple sclerosis have not produced adverse side effects.
The commonly recommended dose for a person who does not suffer from multiple sclerosis is 30 micrograms a day for adults.
Because it is a water soluble vitamin, excess amounts are excreted in the urine.
However, there have been some reports of high doses of biotin that cause strange results in thyroid tests, so consult a doctor before using it if you are currently taking thyroid medication.
In conclusion, it can be said that biotin is very safe, even at extremely high doses. There are no known side effects of biotin supplementation, however it is advisable not to self-medicate, but consult your doctor before starting a treatment with botin.