Biotin is a water-soluble vitamin that can also be called vitamin B7, B8 or vitamin H.
Biotin is a coenzyme, this means that without its presence there are enzymes that can not perform their function and metabolic disorders can appear.
The presence of biotin is necessary for the correct metabolism of carbohydrates, proteins and lipids. Biotin intervenes in the formation of hemoglobin and cellular processes at the genome level.
This water-soluble vitamin acts in innumerable metabolic processes of the body along with pantothenic acid and folic acid.
Its deficiency is very rare, since biotin is present in many foods and can also be synthesized by the bacteria of the intestinal flora. However, biotin deficiencies may appear when requirements are increased, such as during pregnancy and in endurance sports athletes.
Deficits may also appear when there are shortcomings in their contribution. This is the case of people who are tube-fed long-term, strict diets of weight loss, malnutrition or vegetarian diets.
In some cases, biotin deficiencies occur as a consequence of a deficit in their absorption. Some examples of this situation include prolonged use of medication such as antibiotics and antiepileptic drugs, short bowel syndrome or excessive alcohol consumption. Consuming high doses of pantothenic acid can also generate an inefficient absorption of biotin.
The ingestion of raw egg whites can generate biotin deficiencies. Egg white contains a glycoprotein called avidin. Avidin blocks the absorption of biotin and prevents its intestinal absorption. During the cooking process, avidin is denatured and biotin can be absorbed correctly.
Some of the symptoms of biotin deficiency include skin disorders such as dryness, seborrheic dermatitis, red and scaly rashes around the eyes, nose and mouth. Sores and ulcerations on the tongue, brittle hair, and hair loss or discoloration may also appear. The lack of biotin can also cause loss of appetite, vomiting, nausea and nervous system disorders such as insomnia, anxiety and depression (apathy, hallucinations and tingling in the arms and legs).
Natural sources of biotin include:
Sources of animal origin : meats and viscera in general, especially the liver. Egg yolk and milk.
Sources of vegetable origin : more abundant in brewer's yeast, whole grains and their derivatives. It is also found in mushrooms, nuts, soybeans , peas and chickpeas.
Biotin is relatively stable to heat, light and oxygen. However, acidic media can denature it.
What is it for?
Biotin supplementation is done to compensate for deficiencies or combat the symptoms of its deficiency.
The administration of biotin guarantees its action as a cofactor in the metabolism, contributing to normal energy metabolism. The consumption of biotin can contribute to the maintenance of blood sugar levels. An adequate intake of biotin helps prevent diabetic neuropathy by stabilizing blood sugar levels.
Biotin itself does not seem to affect blood sugar levels in people with type 2 diabetes, but there is scientific evidence that the combination of biotin with chromium could lower blood sugar in people whose diabetes does not It is well controlled with medication.
The administration of biotin contributes to the normal functioning of the nervous system and strengthens memory. Biotin also contributes to the maintenance of mucous membranes and skin in healthy conditions.
The consumption of products with biotin helps to keep the hair in normal conditions. Although there is still little data, there is evidence to believe that biotin taken orally in combination with zinc can reduce hair loss.
Biotin may increase the thickness of fingernails and toenails in people whose nails are brittle.
Dose
The recommended daily amount (CDR) of biotin is 0.15 mg per day. The optimal dose of biotin can be influenced by different factors such as age or health status. People who undergo dialysis treatments may need additional amounts of biotin.
Precautions
There is no toxicity to biotin. Biotin is a water-soluble vitamin, which implies that the excesses of this vitamin are eliminated without difficulty through urine. In any case, it is not recommended to exceed the recommended doses or consume excessive amounts.