SUMMARY:
Biotin is also called vitamin B7, vitamin B8 or vitamin H. Biotin is a water-soluble vitamin that acts as a coenzyme . Biotin deficiencies are extremely rare in the general population and have never been registered in vegans, since the bacteria of the intestine can synthesize biotin using other substances. Biotin can be obtained directly from oats and hazelnuts.
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1. INTRODUCTION TO BIOTIN
The history of biotin begins approximately in 1916, when Bateman observed a change in the health of rats that were fed with raw egg white. He observed that the rats fed this way, began with a syndrome characterized by desquamation, intense dermatitis, alopecia (hair loss) and neuromuscular disorders.
It was not until 1936 that two researchers, Kogl and Tonnis, isolated biotin from the egg yolk. But what happened to what Bateman observed? In the same decade, a clear glycoprotein called avidin was found in the clear egg crude that had the characteristic of irreversibly binding with biotin (avitin complex + biotin) and this complex has the peculiarity of not being able to be absorbed by the gastrointestinal tract. intestinal of mammals. Therefore, Bateman had observed, for the first time in a controlled environment, a serious deficit of biotin and its consequences.
Biotin was synthesized in the United States in 1943.
Biotin, vitamin H, vitamin B7 and sometimes also called vitamin B8; is a water-soluble vitamin, stable to heat, soluble in alcohol and susceptible to oxidation, which intervenes in the metabolism of carbohydrates, fats and amino acids and purines. Vitamin B7 or biotin belongs to the vitamin B complex. Like pantothenic acid, with which it works together, it is a coenzyme responsible for numerous body processes.
The word biotin comes from bios that means life, given the importance that this vitamin has for our body to function well.
Biotin is an essential coenzyme that helps the development of fatty acids and the degradation of carbohydrates and fats to maintain to maintain body temperature and obtain energy. It also helps in its functions to amino acids, folic acid, pantothenic acid and vitamin B12. It is also a powerful stimulator in the growth of healthy cells.
Relieves muscular pain, eczema and dermatitis and also helps fight depression and drowsiness. It is essential for the synthesis and degradation of fats and the degradation of certain amino acids.
There are three forms of biotin: free biotin (the only one useful for humans), biocytin (e-biotin-L-Lysine) and two L and D sulphoxides of biotin.
Biotin is found in the cell bound to a specific residue of lysine (an amino acid) forming the biocytin; Biocytin is covalently linked to certain enzymes related to the formation or use of carbon dioxide thus exerting a coenzyme function: it acts in the transfer (acceptor and donor) of carbon dioxide in numerous carboxylases:
- - Acetyl-CoA carboxylase alpha and beta.
- - Methylcrotonyl-CoA carboxylase.
- - Propionyl-CoA carboxylase.
- - Pyruvate carboxylase.
2. BIOTINES IN 100% VEGETARIAN FOOD
Biotin deficiencies are extremely rare in the general population and have never been registered in vegans.
3. DAILY BIOTINE NEEDS
It is necessary in very small amounts due to our metabolism of fats and proteins.
The following table shows the adequate intake of biotin according to the IOM Nutrition Department (Institute of Medicine) for infants, children and adults. [one]
Type of person (Dose needed in micrograms)
- - Babies from 0 to 6 months -> 5 μg / day
- - Babies from 7 months to 1 year -> 6 μg / day
- - Children from 1 to 3 years old -> 8 μg / day
- - Children from 4 to 8 years old -> 12 μg / day
- - Children from 9 to 13 years old -> 20 μg / day
- - Children from 14 to 18 years old -> 25 μg / day
- - Over 19 years old -> 30 μg / day
- - Pregnant woman -> 30 μg / day
- - Woman in lactation -> 35 μg / day
Normally a varied diet is sufficient to meet the daily demands of this vitamin. There are, however, situations in which it may be necessary to increase the daily dose. The use of supplements of this vitamin does not present toxicity. The administration of this vitamin supplement, always under strict medical supervision, could be convenient in the following cases:
- - Helps to improve the health of the nails: In case of fragile or brittle nails, the ingestion of biotin helps to improve the condition of the same. This does not have enough level of scientific evidence, but empirical.
- - Helps to improve hair health: The use of biotin supplements does not cure natural baldness but it does manage to recover the hair when the fall of it occurs due to lack of vitamins. This does not have enough level of scientific evidence, but empirical.
- - Helps to improve the conditions of diabetes: Biotin, taken in large doses, helps to stabilize blood sugar levels and, in addition, helps to prevent possible damage to the nervous system that this disease can cause. It is known as diabetic neuropathy.
- - In diets low in cholesterol and fats are low in biotin.
- - In hypocaloric diets.
- - Due to the prolonged use of antibiotics or antiepileptics.
4. ABSORPTION OF BIOTINE
Frequent use of certain medications such as antibiotics or antiepileptics can negatively interfere with the absorption of biotin.
Exaggerated ingestion of raw eggs or raw egg white blocks the absorption of biotin, but since eggs are not a vegetable food, vegans do not have to worry in this case.
5. BIOTINE DEFICIENCY
Biotin deficiency is very rare and symptoms include dermatitis, hair loss, nausea, loss of appetite, depression and hallucinations. Deficiencies of pantothenic acid and biotin are extremely rare in the general population and have never been recorded in vegans.
A diet deficient in pantothenic acid (vitamin B5) can also contribute to biotin deficiency since vitamin B5 is supplemented with biotin in different metabolic situations.
The intestinal flora is able to synthesize large amount of biotin. Faecal and urinary elimination, much higher than dietary intake, indicates the magnitude of synthesis by the microflora.
Biotin does not register known cases of overdose, as it is water-soluble, it is easily eliminated by the kidney, in the form of free biotin or two inactive metabolites Bis-norbiotin and biotin sulfoxide. It is believed that intestinal bacteria could generate biotin or that they would have the capacity to recycle inactive metabolites to free biotin (the latter has a low level of scientific evidence).
6. 100% VEGETABLE BIOTIN SOURCES
Biotin is widely distributed in 100% vegetarian foods. It is mainly found in whole grains (rice, oats, wheat, flour, bread, pasta, wheat germ, etc.), fruits (banana, grape, watermelon, strawberries, etc.), some vegetables (cauliflower, potato, etc.). .), soy, soybean meal, chickpeas, dried peas, mushrooms, peanuts (more in peanut butter), brewer's yeast, almonds, nuts, etc.
Biotin is also synthesized by bacteria in our intestines and part of it is absorbed by the body.
In addition to food, you can buy this vitamin through supplements, in the form of capsules or tablets. There are supplements sold in the form of d-biotin.
FOOD Amount of biotin
- every 100 gr Comments
- Roasted peanuts 39 μg [i]
- Chocolate 32μg [i]
- Green peas 18 μg [i]
- Cauliflower 17 μg [i]
- Mushrooms 16 μg [i]
- Hazelnuts 14 μg [i]
- Wheat bran 5 μg [i]
- Bananas 4 μg [i]
- Carrots 2 μg [i]