Biotin in pills or shampoo, how it works best for hair, skin and nails

• Pure Biotin (Vitamin B7) Pure Powder (1000g) Hair, Nails, Metabolism, Cell Growth (1 Kilogram)

Biotin in pills or shampoo, how it works best for hair, skin and nails

Biotin is a vitamin for hair present in shampoo, pills and food. It serves to synthesize fatty acids and metabolize the glucose in food. It also has its function in cell growth, within the Krebs cycle, chemical reactions of the body to provide energy.

What is Biotin?

Called vitamin H or vitamin B8 and B7 is an essential trace element in the body. This type of nutrient is necessary to perform various functions within the human body and its lack produces symptoms such as hair loss, nail weakness and skin disorders, so biotin is essential in a healthy and balanced diet where you are looking for good health.



Pure Biotin (Vitamin B7) Pure Powder (1000g) Hair, Nails, Metabolism, Cell Growth (1 Kilogram)

There are different brands that develop specific products for the care of hair, skin and food supplements where it is included as an ingredient or as a key active ingredient. So let's describe the types of biotin that exist.

Types of biotin

•     Biotin for hair
•     For the skin.
•     For the beard.
•     As a dietary supplement.

Biotin for hair

biotin for hair This way we find it in hair cosmetics and shampoos to stop hair loss. Biotin for hair has properties for:

•     Maintain the natural color.
•     Strengthen the hair
•     Thicken the keratin fibers.

In many places you can find it under the name of horse shampoo, although this name causes confusion. In principle it is indicated for this animal but there is also biotin shampoo for people. You can also use other vitamins and acids to grow hair, such as taking vitamin D that serves to stimulate its formation thanks to the improvement in the blood vessels that nourish the scalp.

For the skin

Starting from the function of biotin in the organism there is a series of beneficial reactions for all the cellular tissue. In effect, vitamin B8 stimulates the creation of collagen and keratin. By intervening in the metabolization of fats and protein synthesis - collagen is one and keratin is another - and carbohydrates the tissue of the epidermis can be repaired more easily, grow again and take the place of the old.

Biotin for the skin is rich in repairing and regenerating effects, favoring skin health. It serves as a fundamental ingredient for the creation of collagen fibers rich in sulfur that coil and give the structure of the hair.

For the beard
It is the same case as the hair. Facial hair is made up of keratin and it needs vitmines to form. Although it grows faster and is much stronger with age, the principles for its creation in the hair follicle are identical. So biotin for the beard is beneficial and you should take it in the same proportions and doses indicated at the end of the article.

However, you will not get more or grow faster but, the one you already have will be more lustrous and healthy.

For nails

biotin for the nails and the skin While it reconstitutes the deposits of vitamin H the biotin for the nails has the following effects:

•     Strengthens the nails.
•     Increase the thickness.
•     Improves appearance giving shine and uniformity.

Because the nails are composed for the most part by keratin it is very important that this can occur with normality and persistence every day. For the nails to grow healthy and strong, biotin is necessary . It is basic and without it the thickness of each nail decreases. In addition, they are fragile and easy to break.

Benefits for diabetes

To bring its full potential, it must be taken in conjunction with the mineral chrome in its organic form. The benefits of biotin and chromium for diabetes are reduction of blood glucose in type 2 diabetics.

If this is the first time you hear this, we recommend you talk to your dermatology specialist or a private hair clinic. They will be able to advise you and tell you how you can benefit from a nutrition plan.

Biotin in shampoo or pills

Differences between biotin shampoo and pills Scientific studies show that the effects of biotin are produced when it is absorbed by the intestine . So using shampoos and masks that contain it does not provide the same properties and benefits.

Although there are many hair cosmetics it actually improves its action when taken in capsules or pressed biotin tablets. You can also take it with a multivitamin. There are many and varied with concentrations and mixtures that work well for different disorders such as alopecia or metabolic and nutritional deficiencies.

Unfortunately, the biotin shampoo is not as good as it seems. Although it improves the appearance of the hair, it is mostly due to the other active ingredients it contains (oils, moisturizing active ingredients, fatty acids and vitamins that can be absorbed topically).

So biotin what vitamin is it?

biotin which is vitamin H or B6 and B7 There are several denominations and nomenclatures that it receives. The common names, that is, the question of biotin which vitamin is we can say:

•     Vitamin H.
•     Vitamin B7
•     Vitamin B8

All these names refer to the same organic molecule that works fulfilling the role of vitamins. Facilitate other processes of the organism and be part in the construction of other larger molecules and be a nutritious part of food.

And having said that, let's see what you have to eat to always have a recommended dose per day.

Foods with biotin

•     Banana.
•     Nuts
•     Peas or peas.
•     Integral rice.
•     Tomatoes.
•     Beer yeast.
•     Strawberry
•     Eggs
•     Blue fish such as sardines, mackerel, salmon, horse mackerel, tuna, anchovies.

The good thing about having several fresh products is that you can alternate every day and not get tired of eating always the same. Foods rich in biotin are very juicy and, in general, all people like it, especially fruits that also have many more vitamins and antioxidants.

The banana is known to be one of the fruits with the most amount of biotin. It also has potassium, fiber, vitamin A, B12, C, D and B6 also defined as pyridoxine hydrochloride and minerals including magnesium, iron and calcium.

Peas are small legumes that go very well for hair. In some countries they are known as green peas . Easy to eat give a special taste to food. You can mix them with other foods with vitamin H to improve the amount you eat per day.

If you decide to take rice that is whole. Being whole does not lose properties and this benefits the organism. In most cases the processed products are oxidized or heated, handled and beaten until many of their active ingredients are lost, so to have your daily dose of biotin eat brown rice.

Blue fish has many fatty acids that go great for hair. In addition, with the contribution of vitamin B7 the metabolism can take better advantage of the rest of substances and synthesize the proteins needed for hair and skin.

Is it good to take biotin and zinc?

Take vitamin H and zinc Many people who notice hair loss detect that taking a supplement with biotin and zinc solve the problem. For it to take effect it is necessary to take it orally.

By including this type of food supplements in the diet, as well as strengthening hair growth, you also bring health to the skin.

Dose

•     As a nutrient: 30 mcg / day (micrograms). Take one or two pills a day (according to brands).
•     How much biotin to take for hair: from 500 to 700 mcg / day.

How to take it

Point out that you should make use of it every day by incorporating it into the diet. The body processes and disappears constantly so a daily contribution is essential for it to work well. The excess of vitamin H is excreted in the urine so that the excess is wasted.

You can choose between the following ways to take it :

•     Capsules or tablets: in the morning with a large glass of water or a juice.
•     Liquid biotin: add a stopper to the coffee, to your favorite juice or swallow directly by helping with water immediately afterwards.

For example, to take biotin 5000 mcg you must follow the first case, that is, swallow the tablet or capsule with a liquid. Thus, as soon as it enters the stomach it will be decomposed and it will pass to the intestine where it will begin to be used until the daily quota is exhausted. The rest will be expelled when urinating.

How biotin is taken

• Regenotin with Biotin 5000mcg, ch-OSA Boosting Collagen and Keratin by YEOUTH. Proven to Reduce Wrinkles Vitamin Supplement for Skin, Hair, Nails and Joints. All-Natural, Wrinkle-Reducing - 60 Count

How biotin is taken

Taking biotin is something that is usually recommended when there are health problems of the hair, skin or when you have diabetes. It is a vitamin that is part of the group of B vitamins, also known as vitamin B7, B8 or vitamin H, and which is essential to keep the cells that make up the skin, hair and nails in good condition, in addition to converting the glucose in energy and control blood sugar levels. Lately, nutritional supplements of biotin have become very popular and recurrent to prevent hair loss, strengthen it and promote its growth. In this article of unCOMO, we show you all the keys you should know about how biotin is taken so that you are informed of the different possibilities and precautions that you must take into account so as not to put your health at risk.



Regenotin with Biotin 5000mcg, ch-OSA Boosting Collagen and Keratin by YEOUTH. Proven to Reduce Wrinkles Vitamin Supplement for Skin, Hair, Nails and Joints. All-Natural, Wrinkle-Reducing - 60 Count

You may also be interested: How is Coenzyme Q10 taken?

Properties and benefits of biotin

Biotin is an essential vitamin for the good health of the organism, since it intervenes in the process of assimilation of hydrates, amino acids, fats and proteins, which are indispensable nutrients for the organism to maintain itself in perfect conditions. Next, we detail the properties and benefits of biotin for health:

•     It acts in the production of hemoglobin.
•     Maintains healthy tissue cells, such as skin, hair or nails.
•     It favors the good functioning of the nervous system.
•     Transforms glucose into energy, which makes it a nutrient that helps keep blood sugar levels under control.

Due to the above, biotin is a nutrient that helps maintain healthy skin, prevent hair loss and strengthen, improve the health of the nails, provide energy and metabolize much better fats, proteins and carbohydrates.

Foods rich in biotin
Biotin is a vitamin that can be found in different foods of animal or vegetable origin, so the best way to obtain it is through daily food. Among the foods richest in biotin that you can include in your diet you will find the following:

•     Beef liver
•     Eggs
•     Blue fish: salmon, mackerel, tuna, sardine.
•     Cauliflower
•     Nuts
•     Fruits: strawberries, raspberries and bananas.
•     Beer yeast.
•     Whole grains

How biotin is taken - Foods rich in biotin

Take biotin supplements

In addition to eating the above mentioned foods, if adequate levels of this vitamin in the body are not reached, it is possible to take biotin in nutritional supplements , as long as a doctor supervises and approves the consumption of said supplements and reports that there is a lack of this nutrient.

Biotin supplements can be found in tablets or capsules in pharmacies or stores specializing in the sale of natural products. At all times, you must respect the dose specified in the supplement package and consult your doctor in case you have any questions about it.

In general, the daily doses of biotin recommended by age are the following:

•     0 to 12 months: 7 mcg
•     1 to 3 years: 8 mcg
•     4 to 8 years: 12 mcg
•     9 to 14 years old: 20 mcg
•     14 to 18 years old: 25 mcg
•     over 18 years old: 30 mcg
•     Pregnant women: 30 mcg
•     lactating women: 35 mcg

How to take biotin for hair

Due to its properties for hair, biotin has become a very popular vitamin to improve its appearance and, above all, to strengthen it from the inside. Specifically, it helps to stimulate hair growth and prevent hair loss, resulting in a more abundant, dense, strong and shiny lotion. For these reasons, biotin nutritional supplements can be a good option to improve hair health and to prevent or treat excessive hair loss. Expand this information by consulting the article Benefits of biotin for hair .

In addition to taking biotin in supplements or obtain it through food, there are also shampoos with biotin , lotions that have become increasingly popular due to the benefits that this nutrient can provide the hair in each wash.

It is important to note that these shampoos can act effectively to make the hair grow faster and have a better appearance, but it has not been scientifically proven to treat baldness or alopecia problems.

• How biotin is taken - How to take biotin for hair
• Precautions when taking biotin

Once you know how biotin is taken , it is important that before you start consuming the food supplements you are informed about the precautions to be taken into account and their possible adverse effects.

As we have indicated, you should always consult with the doctor or the nutritionist what is the recommended daily dose and this is especially important when you are pregnant or when you are breastfeeding.

On the other hand, you should consult with the doctor if it is good to take biotin in supplements in case of being under a pharmacological treatment, since they could interact with the medications that are being taken and cause some side effects or intensify those that cause these drugs.

This article is merely informative, in a COMO we do not have the faculty to prescribe any medical treatment or make any type of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to How Biotin is taken , we recommend you to enter our category of Medicines and supplements .

Effect of biotin on gene expression and metabolism

• Amazon Brand - Solimo Biotin 5000mcg, 300 Tablets, Value Size - Ten Month Supply

Effect of biotin on gene expression and metabolism

ABSTRACT

During the last few years, an increasing number of vitamin-mediated effects has been discovered at the level of gene expression in addition to their well-known roles as substrates and cofactors; The best recognized examples are the lipophilic vitamins A and D. Although little is known about water-soluble vitamins as genetic modulators, there are increasing examples of their effect on gene expression. Biotin is a hydro soluble vitamin that acts as a prosthetic group of carboxylases. Besides its role as a carboxylase cofactor, biotin affects several systemic functions such as development, immunity and metabolism. In recent years, significant progress has been made in the identification of genes that are affected by biotin at the transcriptional and post-transcriptional levels as well as in the elucidation of mechanisms that mediate the effects of biotin on the gene expression. These studies bring new insights into biotin mediated gene expression and will lead to a better under-standing of biotin roles in the metabolism and in systemic functions.



Amazon Brand - Solimo Biotin 5000mcg, 300 Tablets, Value Size - Ten Month Supply

SUMMARY
In recent decades, various investigations have shown that vitamins affect gene expression. The best studied cases are those of vitamins A and D. There is less information for water-soluble vitamins on their effect on the expression of genes, however, it is known that these also modify them. Biotin is a water-soluble vitamin that acts as a prosthetic group of carboxylase. In addition to its role as a cofactor of enzymes, it participates in embryonic development, cell proliferation, immunological functions and metabolism. There has been a notable breakthrough in the identification of genes whose expression is regulated by biotin. Likewise, the molecular mechanisms through which biotin carries out these actions have been investigated. These studies provide new clues to understand the role of biotin in gene expression, metabolism, and other biological functions of this vitamin.


INTRODUCTION

Biotin is a water-soluble vitamin B complex whose most known function in eukaryotic organisms is to participate as a prosthetic group of the enzymes acetyl-CoA Carboxylase (ACC) (EC 6.4.1.2), both of the cytosolic isoform (ACC1) and of the mitochondrial (ACC2); and of the mitochondrial enzymes pyruvate carboxylase (PC) (EC 6.4.1.1); propionyl-CoA carboxylase (PCC) (EC 6.4.1.3) and methylcrotonyl-CoA carboxylase (MCC) (EC6.4.1.4). 1 These enzymes participate in various metabolic processes such as gluconeogenesis, lipogenesis and amino acid catabolism.

In addition to the participation of biotin in metabolic processes as a prosthetic group, biotin modifies biological functions such as cell proliferation, embryonic development, immunological functions and metabolism through an effect on gene expression. 2,3 In this article we review the current knowledge of the molecular actions of this vitamin on the expression of genes, which serves as a basis in the understanding of the participation of biotin in metabolism and in various biological functions.



METABOLISM OF BIOTIN IN MAMMALS

Mammals can not synthesize biotin, so it is necessary to consume it in the daily diet. Biotin is found in foods, in most of them bound to the ε-amino group of a lysine forming the dimer known as biocytin, biotinylated peptides, or in free form. 4 For its absorption it is required to break this semi-peptide bond by the action of pancreatic biotinidase. 5 Free biotin is absorbed by the enterocytes of the distal portion of the duodenum and proximal of the jejunum, and subsequently passes into the bloodstream. Entry into the cells is carried out through a multiple sodium-dependent vitamin transporter (SMVT) that mainly recognizes the valeric acid portion of biotin. 6,7 SMVT is a transmembrane protein that functions as an electroneutro symporter, introducing biotin and pantothenic acid along with sodium, in favor of a concentration gradient.

Carboxylases are synthesized as apocarboxylases, without enzymatic activity, in the cytoplasm. When biotin is covalently bound by the action of the holocarboxylase synthetase, the active protein or holoenzyme is formed. 8 This reaction is carried out in two stages: in the first, biotin is activated by reacting with an ATP molecule, forming the biotinyl-5'-adenylate intermediate. In the second stage, the biotinyl group is transferred to the apoenzyme forming a semi-peptide bond with a lysine residue, located within a highly conserved Met-Lys-Met sequence in all the apocarboxylases. 9 Biotin, as a prosthetic group of carboxylase, participates in the mechanism of transfer of an activated carboxyl group to the corresponding substrate. 10

Subsequently, the proteolysis of holocarboxylase releases lysine residues covalently bound to biotin (biocitin). This link is broken by the action of biotinidase, and in this way biotin can be recycled and integrated as a prosthetic group to new synthesized carboxylases, or it can be catabolized forming other derivative products and excreted. The synthesis of holocarboxylases and their catabolism is called the biotin cycle.



EFFECT OF BIOTIN ON GENE EXPRESSION

Observations made in the 1960s suggested that biotin intervened in various biological functions independently of its action as a prosthetic group of carboxylase. 11- 13 It has now been established that, in addition to its classical function as a prosthetic group, biotin modifies gene expression, both at the level of transcription and translation. This effect is analogous to that of other vitamins that, apart from their functions as substrates and cofactors, regulate gene expression. The best studied examples are those of vitamins A and D, which act as ligands of nuclear receptors of the hormonal receptor superfamily and thus affect various functions such as morphogenesis, immunity, differentiation and metabolism. 14



EFFECTS OF BIOTIN ON TRANSCRIPTION

Biotin participates in the regulation of the transcription of various genes. This has been demonstrated both for enzymes that require the vitamin as a prosthetic group and substrate, such as holocarboxylase synthetase (HCS), 1516 acetyl coenzyme A carboxylase -1 (ACC-1), propionyl coenzyme A carboxylase -A ( PCCA), 16 as for proteins that do not require it as a cofactor; among the latter, hepatic glucokinase, 17 hepatic phosphoenol-pyruvate carboxykinase, 18 pancreatic glucokinase, 19,20 insulin, 20.21 transcriptional factor PDX-1, 21 interleukin 2, and interleukin 2 receptor have been identified. , 22,23 the transcriptional factors NF-kB, 2 N-myc, c-myb, N-ras and raf. 24 The action of biotin on gene expression seems to be very broad: in a study of microarrays in mononuclear cells of human peripheral blood, it was found that biotin positively affects the expression of 139 genes, while decreasing that of another 131. 25 The molecular mechanisms through which biotin produces its action on the expression of some of these proteins have been studied, and are described in later sections of this review.



Effects of biotin on translation

Biotin affects the expression of genes at the post-transcriptional level. Investigations conducted by Stacker's group, 26-30 found that the vitamin modifies the expression of the asialoglycoprotein receptor through a pathway that requires cGMP and protein kinase G (PKG), 26,27 which leads to an increase in phosphorylation 28, 29 and activation of the a-COP subunit, 30 a 140kDa coatomeric protein associated with a translation complex in the trans region of the Golgi membrane. This subunit is bound to cis elements located in a fragment of 187 nucleotides of the 5 'untranslated region of the messenger RNA of the receptor, having a positive effect on the translation of this protein ( Figure 1 ). By a posttranscriptional mechanism that requires the activation of PKG, biotin also regulates the expression of the insulin receptor. 31



Molecular mechanisms of biotin

In recent years they have begun to delineate the molecular mechanisms through which biotin modifies the expression of genes. Different pathways have been identified, not necessarily excluding, that could participate in the genetic action of the vitamin:

• 1. Activation of soluble guanylate cyclase.
• 2. Biotinylation of histones.

Activation of soluble guanylate cyclase

Pioneering studies by Vesely, 32 in 1982, found that the addition of biotin to cell extracts increased the activity of soluble guanylate cyclase. Subsequently, Spence and Koudel ka, 33 found that the increase produced by biotin in hepatic glucokinase activity was preceded by an increase in intracellular concentrations of cGMP, which suggested that biotin exerted its gene effect through this second delivery courier. Since then, several studies have identified that a common denominator in the effect of biotin on gene expression involves the increase in the activity of soluble guanylate cyclase (GCs), the increase in the concentrations of cyclic guanosyl monophosphate (cGMP) intracellular, and the participation of protein kinase G (PKG). 16,27,31

Solórzano et al. have proposed that the biotinyl-AMP compound is the link in the cascade of phosphorylations involved in the regulation of gene expression by biotin. This compound is formed by the holocarboxylase synthetase in the first stage of its catalytic action (see Metabolism section of biotin in mammals). These researchers found that the regulation of the expression of acetyl-CoA carboxylase 1, propionyl CoA carboxylase and holocarboxylase synthetase itself requires the enzymatic activity of holocarboxylase synthetase. Based on their results, they propose that biotinyl-AMP, by a mechanism not yet known, activates soluble guanylate cyclase, and that, in this way, the cGMP content increases, which in turn activates PKG, thus favoring a series of phosphorylations that modify the expression of genes ( Figure 2 ).



Biotinylation of histones

Another molecular mechanism that could be involved in the effect of the vitamin on gene expression is the biotinylation of histones. Several observations in the 1960s and 70s suggested nuclear actions of biotin: the presence of biotin in the nucleus, 34 alterations in biotin-deficient animals in phosphorylation, methylation and acetylation of histones, and in the association of the latter with DNA 35 indicated a possible effect of the vitamin on chromatin. Subsequently, in vitro studies showed that histones are susceptible to being biotinylated, 36 which gave an explanation for the presence of biotin in the nucleus and the relationship between biotin and histones. In recent years it has been found that, indeed, histones in cells are biotinylated 37-39 and it has been proposed that this covalent modification, similar to covalent modifications such as methylation and / or acetylation of histones, could be part of the mechanisms through which biotin modifies gene expression. The presence in the nucleus of two key enzymes in the metabolism of biotin, biotinidase and holocarboxylase synthetase, 40,41 as well as their demonstrated ability to biotinylate histones, 42 also support this hypothesis. Recently, Narang, et al. 43 found that holocarboxylase synthetase is associated with chromatin and the nuclear lamina, and that during mitosis it is distributed in ring-like structures. In addition, fibroblasts from patients with enzyme deficiency have fewer biotinylated histones than fibroblasts from non-deficient individuals. Among the functions related to the biotinylation of histones are the increase in the abundance of these during cell proliferation of polymorphonuclear lymphocytes, 42 changes in histone biotinylation during the cell cycle 41 and the increase in the biotinylation of histones produced by damage to DNA caused by ultraviolet light. 39 These functions suggest that histone biotinylation could be linked to DNA repair and / or replication.

In summary, up to now the pieces that are part of the mechanisms involved in the genetic actions of biotin are: the formation of biotinyl-cAMP by the holocarboxylase synthetase, the modifications in the cGMP content and the biotinylation of histones. Currently, it has been established that hormones modify the expression of genes, 44 and it has been precisely the study of hormonal action that has contributed to the understanding of the effect of nutrients in genetic regulation. It is known that the effects of steroid hormones occur with different latencies and variable duration, and that hormones can exert more than one effect through several mechanisms that involve the participation of different molecules in different cellular compartments. 44 As observed in the genetic action of biotin: the metabolism of the effector, the presence of binding proteins in the nucleus, as well as the modification of chromatin are components of the regulation of steroid hormones on gene expression. Four. Five



BIOTIN ACTION ON VARIOUS BIOLOGICAL FUNCTIONS

Cell proliferation, 42,46 immunological function, 47,48 embryonic development, 49-52 and the metabolism of carbohydrates and lipids are affected by biotin. These effects seem to be mediated by the action of the vitamin on the expression of genes. It is interesting to note that it was the biotin studies on carbohydrate metabolism that laid the groundwork for the discovery of the effect of biotin on gene expression and that many of the genes regulated by biotin participate in regulation. of the metabolism of carbohydrates.



Effects of biotin on the metabolism of carbohydrates

The effects of biotin on metabolism have been demonstrated both in vivo and in vitro under different physiological conditions:

• • Biotin deficiency.
• • In normal physiological conditions.
• • In diabetic state.

Effect of biotin deficiency

The first evidences that suggested that biotin intervened in the metabolism of carbohydrates and allowed the discovery of the effect of biotin on gene expression were reported by Dakshinamurti, et al. 53 This group found that the biotin-deficient rats had significantly higher tolerance curves than the control animals, and that the hepatic glycogen content and glucose phosphorylation were lower in the biotin-deficient animals. 54 Subsequent studies showed that abnormalities in carbohydrate metabolism in deficient rats of the vitamin were due to a decrease in the activity of hepatic glucokinase, 55 a key enzyme in postprandial glucose uptake by the liver. The development of new molecular biology technologies allowed Chauhan and Dakshinamurti, 17 to demonstrate that the effect of biotin on hepatic glucokinase occurs through an increase in gene transcription. The biotin deficiency also served as a tool to reveal that biotin participates in the translation of the insulin receptor: In the HuH7 cell line derived from human hepatocytes cultured in the absence of biotin, it was found that the vitamin regulates the expression of the insulin receptor; 31 the mechanism of action indicates that the activation of PKG is required, through a cGMP elevation.

Biotin deficiency affects pancreatic islet metabolism. Studies carried out in our laboratory with biotin-deficient rats showed that vitamin deficiency produces a decrease in both the activity and the abundance of messenger RNA from pancreatic glucokinase, a key enzyme in the process that allows the beta cell to secrete insulin in response to glucose. 20 Our studies also found that pancreatic islets isolated from biotin-deficient rats have a decreased secretion of insulin in response to glucose. This detriment in the secretion of the hormone in response to glucose was also observed in the in vivo perfusion of pancreatic islets isolated from biotin-deficient rats. 56 It has also been reported that biotin deficiency in chickens affects serum glucagon concentrations. 57



Effects of biotin on the metabolism of carbohydrates in different physiological states

The administration of biotin is able to modify the metabolism of carbohydrates in non-deficient conditions of the vitamin. Studies conducted in rats showed that the administration of pharmacological doses of vitamin (1 mg / kg) increases the activity of hepatic glucokinase. This effect was observed both in postprandial conditions, metabolic situation in which glucokinase is normally increased, and in metabolic conditions in which the activity of the liver enzyme is normally reduced, such as fasting or a high-fat diet. 54, 55,58 The administration of biotin at a dose of 1 mg / kg produces a premature increase in the synthesis of hepatic glucokinase in lactating rats, a period in which this enzyme is not present. 55 In pregnant rats the administration of high doses of biotin decreases the amount of glycogen in the uterus and placenta, as well as the activity of glucose-6-phosphate dehydrogenase in the ovary, uterus and liver. 49

In in vitro cultures of cells isolated from non-vitamin deficient animals it has also been found that biotin has the ability to regulate gene expression. Spence and Kodelka 33 found that in hepatocytes isolated from normal rats, biotin increases the activity of glucokinase and this increase is preceded by an increase in intracellular concentrations of cGMP. Studies in our laboratory found that in primary cultures of islets from normal rats, treatment with biotin increases the activity and expression of pancreatic glucokinase. 20 This effect is also observed in the pancreatic cell line RIN1046-38. 19 Our studies and those of other researchers found that the expression of the insulin gene and the secretion of this hormone in response to glucose increase with biotin treatment. 59 It was recently reported that biotin increases the expression of the transcriptional factor PDX-1, which is determinant in pancreatic development 21 and in the expression of genes that participate in specific functions of the islet of Langerhans.

The effect of biotin on the metabolism of carbohydrates has been observed in yeast. In cultures of Saccharomyces cerevisiae it was found that in a medium with a high content of biotin the activities of pyruvate carboxylase and isocitrate lyase are increased while the glycogen content decreases, 60 suggesting that the effect of biotin on the metabolism appeared from early stages of evolution.



Effects of biotin in diabetic models

Several studies have found that the administration of pharmacological doses of biotin decreases hyperglycemia: patients with type 1 diabetes treated for a week with biotin (without receiving exogenous insulin), their fasting glucose concentrations decreased. 61 In a study in Japanese diabetic patients type 2, 62 it was found that oral administration of 9 mg of biotin daily for one month decreased blood fasting glucose, pyruvate and lactate concentrations; When the administration of the vitamin was discontinued, a return to the hyperglycemic concentrations observed before the start of the treatment occurred. Our group has found that in type 2 diabetic patients, treatment with biotin 15 mg / day for 28 days decreases the area of ​​the glucose tolerance curves. 63

In animal models with type 2 diabetes it has also been reported that biotin decreases hyperglycemia. In mice of non-obese KK strain and in OLETF rats presenting spontaneous obesity, a decrease in hyperglycemia and in the glucose tolerance curve was observed in response to treatment with pharmacological doses of the vitamin. 27, 28 Studies in experimental models with diabetic rats generated by the treatment with alloxan or with streptozotocin found that biotin significantly increases the activity of laglucokinase-hepatic. 64,65 Treatment with the vitamin also increased the activities of the glycolytic enzymes phosphofructokinase and pyruvate kinase. In other studies in rats whose diabetes was induced by streptozotocin, biotin decreased by more than 50% the transcription of phosphoenolpyruvate carboxykinase, an enzyme limiting gluconeogenesis. 66

In summary, the nutritional status of biotin affects the metabolism of carbohydrates; biotin deficiency produces a hyperglycaemic effect, while pharmacological doses of biotin reverse hyperglycemia. This effect agrees with the action of biotin on the expression of genes that favor the uptake and catabolism of glucose, examples of which are hepatic and pancreatic glucokinase, insulin and insulin receptor; while it diminishes the expression of the enzyme phosphoenolpyruvate carboxykinase, a hyperglycemic action enzyme that regulates gluconeogenesis.



Biotin in lipid metabolism

There is less knowledge of the effect of biotin on lipid metabolism. Given that biotin intervenes directly as a cofactor of ACC (1 and 2), a crucial enzyme in the synthesis and oxidation of fatty acids, there is a direct relationship between biotin deficiency and lipid metabolism 67,68 through its function as a prosthetic group. However, under non-deficient conditions of the vitamin, effects of biotin that could be mediated through its action in gene regulation have been described.

Under normal biotin conditions, it has been observed that treatment with pharmacological doses of the vitamin can modify the concentrations of triglycerides and cholesterol. In patients with atherosclerosis and hypercholesterolemia, administration of 5 mg of biotin for four weeks produced a significant decrease in total cholesterol concentrations; A decrease, although not significant, in LDL concentrations was also observed. 69 Studies in healthy volunteers show that administration of 0.9 mg / day of biotin for 71 days reduced plasma lipid concentrations. 70 In our laboratory it was found that treatment with biotin 5 mg three times a day decreases plasma triglyceride concentrations in patients with hypertriglyceridemia. 63 Studies with animal models have also shown that biotin modifies hyperlipidemia. In the strain of BHE rats with genetic predisposition to develop high blood concentrations of glucose and lipids, treatment with biotin decreased plasma lipid concentrations. 71,72

Little is known about the genetic regulation of enzymes involved in lipid metabolism by biotin. However, recently, Levert, et al. 73 found that in the 3T3-L1 adipocyte cell line a biotin chloroacetylated analogue (CABI), in addition to inhibiting the activity of acetyl-CoA-carboxylase, reduces the expression of the differentiation factors STAT 1 and STAT 5a and PPARy , transcriptional factors that play a very important role in lipid metabolism. These early evidences suggest that the mechanism of action through which biotin affects the metabolism of lipids could be carried out on the transcription of these genes.



CONCLUSION

The role of biotin in genetic regulation has been confirmed in several studies, showing that this water-soluble vitamin has other biological functions in addition to its traditional role as a prosthetic group of carboxylase enzymes. The advance of the techniques in the areas of molecular and cellular biology has allowed to know the molecular bases of the effects of biotin on metabolism, reproduction and immunological function; However, there are still many unanswered questions today: by what mechanism does biotinyl-AMP activate soluble guanylate cyclase? What factors exist between the cGMP signal cascade and the regulation of gene expression? Does histone biotinylation participate in DNA repair and replication? Does histone biotinylation intervene in the expression of genes? Are there other molecular intermediaries involved in the mechanism of action of biotin? How many more genes and what other biological functions are affected by the presence or absence of biotin? These questions and others that will surely come from the investigation of these unknowns, make the study of biotin as an effector of gene expression an exciting area to discover.

19 Rich Foods in Biotin

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19 Rich Foods in Biotin

Biotin, also known as Vitamin B7 and Vitamin H, is a nutrient that combines two foods with each other, or that is necessary for the production of energy.

The process involves the production of fatty acids and amino acids in the metabolism of proteins and amino acids in the root of two hair cells, which give two fingers a day.

In accordance with the European Food Safety Authority (EFSA), ingestion of foods rich in biotin, two regular macronutrients, as well as normal mucosal membranes, or normal functioning contributed to the metabolism. of the nervous system, the maintenance of the hair and the normalization of the psychological functions.



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Deficiency of biotin

Due to the fact be synthesized by the bacteria of the well found not digestive treatment, biotin deficiency is considered rare. In the meantime, patients who have a 100% intravenous feed (through needle), who have hemodialysis, have diabetes, and have a limited intake of vitamins per diem of a corrective diet of unwinding to condition.

Among the symptoms of deficiency of vitamin B7, we find: hair loss, dry and scaly skin, stinging of mouth, swelling and pain in the tongue, seura in the eyes, loss of appetite, fatigue, insomnia and depression.

Below list, with information from Oregon State University, United States, indicates which adequate daily intake of biotin:

•      Babies from zero to six months: 5 mcg (micrograms) per day;
•      Babies from September to 12 months: 6 mcg per day;
•      Children from one to three years: 8 mcg per day;
•      Children from four to eight years: 12 mcg per day;
•      Children from nine to 13 years: 20 mcg per day;
•      Adolescents from 14 to 18 years old: 30 mcg per day;
•      Adults from 19 years of age: 30 mcg per day;
•      Pregnant women of all ages: 30 mcg per day;
•      Women who are breastfeeding of all ages: 35 mcg per day.

19 foods rich in biotin 

For a balanced diet, it is necessary to certify that foods are included that are two different nutrients that the body needs to function correctly, or that included vitamin B7. Na ready to continue you confers some two foods rich in biotin:

1.     Wholemeal bread: One slice of whole grain bread can present between 0.02 to 6 mcg of vitamin B7.
2.     Egg: A large unit of boiled egg provides between 13 and 25 mcg of nutrient. In the meantime, it is important to know that a clear protein is provided with a protein called avidin, which prevents absorption of vitamin B7, according to the Medical Center of the University of Maryland in the United States.
3.     Cheddar cheese: Another two rich foods in biotin is either cheddar cheese - a portion of 100 g presents between approximately 1.42 mcg and around 7.15 mcg gives vitamin.
4.     Cooked liver: One serving of 100 g of cooked liver and compost for approximately 31.7 mcg to 41.15 mcg gives vitamin.
5.     Cooked pork: For the time being, the portion of 100 g of cooked pork has between about 2.35 mcg to approximately 4.7 mcg of biotin.
6.     Boiled Salmon: Already a portion of 100 g of fish brings between approximately 4.7 mcg and about 5.9 mcg of vitamin B7.
7.     Avocado: The entire unit of avocado has between 2 mcg and 6 mcg of nutrient.
8.     Raspberry: Possible to find between 0.2 mcg to 2 mcg in a portion corresponding to a group of framboises.
9.     Raw cauliflower: In a cup of raw cauliflower we find between 0.2 mcg and 4 mcg of biotin.
10.     Nutritional aging: A 7-mg bottle of lentura can deliver between 1.4 mcg and 14 mcg of vitamin B7.
11.     Pecan nuts: Pecan nuts are rich foods in biotin, so that the portion of 100 g of pecans and compost for 28 mcg gives vitamin.
12.     Peanut: For the time being, 100 g peanuts provide approximately 37 mcg of nutrient to or organism.
13.     Nuts: They are also food rich in biotin, I can find around 37 mcg of vitamin in a serving 100 g of nuts.
14.     Seeds of Sunflower: In addition to being a rich source in antioxidants, asbestos of sunflower are foods rich in biotin - in an amount of 100 g of food exists 66 mcg of the component.
15.     Peas: Vegetables also make part of group two foods rich in biotin. For example, 100 g of fresh peas bring 70 mcg substance. Already the same amount of dehydrated peas present 40 mcg of nutrient.
16.     Banana: Fruits are not usually good sources of vitamin B7. In the meantime, banana works as an excess for this rule and in each unit of fruit you can find 118 mcg of component.
17.     Rice: Or rice is also a good source of biotin - in a 100 g portion there are 66 mcg of the substance.
18.     Barley: Another cereal that is rich in biotin and barley. One serving of 100 g of food contains 31 mcg of vitamin.
19.     Oatmeal: 100 g of cereal contains 24 mcg of vitamin B7.

How to store two nutrients while cooking

To take advantage of vitamin B7, as well as other nutrients available to us, we need to pay attention to the way they are prepared, but also to make sure that these nutrients are consumed.

Estacts to avoid this become are: cook in the steam, do not slice much, cook with the peel, do not cook for long, use little water, prepare everything on high heat, do not store the food by long in the refrigerator and reuse a water used do not bake to prepare other food because this water can retain nutrients, that instead of being lost, will be reused in another dish.

Vitamin B8 or Biotin

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Vitamin B8 or Biotin

We tell you what are the functions of Vitamin B8, what foods contain it, in which cases the supplements are indicated and what are the recommended doses.

Vitamin B8 or Biotin is a water-soluble vitamin that the bacteria in our intestines make in small quantities. Although their lack does not produce any specific disease, in some circumstances we may need supplements of this vitamin.

In this report we review what its functions are , the foods richest in Vitamin B8 , which people can benefit from Biotin supplementation and what are the recommended doses .



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Functions of Vitamin B8 or Biotin

•         It is important in the degradation and utilization of fats
•         Participate in the synthesis of some amino acids
•         It is related to cell growth
•         Stimulates the production of tissues in the body (that's why it is so important in matters of skin , hair , nails, etc.)
•         Participates in cellular respiration and energy production

Foods rich in Vitamin B8 or Biotin

Vitamin B8 can be obtained from both the animal and vegetable kingdoms . One of the foods richest in Vitamin B8 and other B vitamins ( B1 , B2 , B3 , B5 , B6 , folic acid , inositol , choline and B12 ) is the liver , but we recommend that you take the precaution of buying it organic . The liver, along with other viscera, is one of the most depurative organs and, therefore, is one of the most toxins accumulates . That is to say, if you buy liver from industrial livestock it is quite possible that, along with the meat, you will ingest a few drugs and hormones, in addition to the pesticides coming from the industrial agriculture with which they feed the animals.

That said, let's see which foods are the most rich in Vitamin B8 (in order of importance, that is, those that have the most, first):

•         Brewer's yeast (well above others)
•         Liver
•         Yolk
•         Oatmeal
•         Cauliflower
•         Wheat bran
•         Wheat germ

Symptoms of Vitamin B8 or Biotin deficiency

Since our body is able to make this vitamin, deficiencies are not common. However, there are some circumstances that can interfere with its use or reduce the levels of Vitamin B8 in the body. These are the symptoms of lack :

•         Dermatitis or skin problems
•         Depression
•         Vomiting
•         Diarrhea
•         Pallor
•         Fatigue
•         Colitis
•         Anemia
•         Loss of hair or hair

Supplements of Vitamin B8 or Biotin

These are the cases in which the dietary supplementation of Vitamin B8 may be indicated, either due to deficiencies or as therapy:

•         In treatments for skin diseases (eczema, deborheric dermatitis , acne , etc.)
•         Elderly people who present malnutrition
•         When a diet low in cholesterol and fats is followed
•         Some drugs, such as antibiotics or sulfonamides, can cause Vitamin B8 deficiencies
•         Depression and drowsiness
•         Alcoholism
•         Breastfeeding with sudden death of the baby has been associated with a severe lack of this vitamin
•         Muscle aches
•         When excess egg white is consumed
•         In cases in which Type II Diabetes usually has deficiencies in Vitamin B8

Dosage and toxicity of Vitamin B8 or Biotin

There are no studies on what is the recommended daily dose of Vitamin B8 that the body needs. However, a DDR of between 200 to 400mg daily has been established as a safe measure.

So far no side effects are known by very high intakes although, as always, better to act with caution . It is best to act with common sense, investigate conscientiously and, in case of illness, put yourself in the hands of specialists who value all aspects in a global way.

Foods rich in vitamin H or biotin

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Foods rich in vitamin H or biotin

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.

Biotin, an essential vitamin for the body

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Biotin, an essential vitamin for the body

Biotin is an essential vitamin for the proper functioning of our body, helps in the metabolism of food and reduces the risk of diabetes.

What is Biotin?

Biotin is a vitamin soluble in water and susceptible to oxidation. It is essential for the degradation of fats in the body.

Biotin or vitamin B7, was discovered and separated from the egg yolk in 1936 and is used by our body for the production of fatty acids and the growth of cells.

Biotin is part of the B vitamins. It can be found in most foods and is very easily absorbed by the body.

vitamin B in blue capsule, vitamin B in small blue letters under a white background

Biotin plays an important role in the metabolism of fats, proteins and carbohydrates and gives the body the ability to convert food into energy.

In the same way, vitamin B7 has been used to solve problems related to hair loss or the fragility of the nails.

The accelerated way of living today, the need to eat on the street many times the so-called junk food, make it necessary to consume vitamin supplements.

Currently there are no studies that determine the optimal levels of Biotin. However, low levels of Biotin can be treated by vitamin supplements such as ProEnergy that are very convenient to combat malnutrition and weight loss.



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According to the age of the individual, a daily dose of Biotin of 7 mcg is recommended for children under 1 year of age, 20 mcg in adolescent age and 30 mcg for adults or pregnant women.

In the case of women who are breastfeeding, the daily dose of Biotin required is 35 mcg.

Having a more specific knowledge about this important vitamin allows us to make the best selection of the nutritional supplement that we require at the right time.

What is the function of Biotin in the body?

Biotin is absorbed by the intestine as a result of bacterial synthesis after food intake. In the same way, Biotin allows to maintain blood glucose levels in a stable manner.

Biotin acts in the body metabolizing fatty acids and sugars to convert them into the energy that the body requires to perform different daily physical activities.

Vitamin B7 or Biotin also helps keep nails, skin and hair healthy and beautiful.

Woman with Abundant and Brilliant Hair

Biotin or vitamin B7 , in our body acts in the form of a coenzyme that allows, through a process called gluconeogenesis, to generate glycogen absorbed from food in the intestine and store it in an ATP molecule.

Glycogenesis is the body's way of storing glucose from food.

Glycogen, which can be found in all those foods with a high content of carbohydrates such as wheat, corn, cereals, after being ingested is sent to the bloodstream in the form of glucose.

Many of these carbohydrates are stored in the form of glycogen in the liver and muscles.

Consequently, we could say that glycogen is a reservoir of energy that maintains the organism in the various muscles and in the liver. Therefore, the main function of glycogen is to store energy.

There are two very important benefits of glycogen. First it is stored in a compact way in an ATP cell and, secondly, it is a reserve of glucose that can be converted into energy immediately.

Glycogen is stored in the muscles and is used by the muscle that contains it, and is also stored in the liver, which is what keeps blood sugar levels stable.

Benefits of Biotin for the body

Biotin or vitamin B7 is part of the vitamin B group complex that includes vitamin B6, vitamin B12, riboflavin or vitamin B2 and niacin or vitamin B3.

The entire B complex as a whole, helps in brain functions, the nervous system and the metabolism of carbohydrates as well as other important functions of our body.

Among the many benefits that Biotin can give us, we can mention the following:

It helps the body metabolism

Biotin contributes to the chemical changes that occur in the body and that allow the glucose present in carbohydrate-rich foods to be converted into energy.

The lack of Biotin in the body makes the metabolism slow and can cause fatigue, weight gain or diabetes.

Contribute to the balance of blood sugar

Because Biotin helps in the metabolism of the body facilitating the action of insulin and converts sugars into energy, in the same way it has been shown that vitamin B7 linked to chromium, allows to lower blood sugar levels even in patients who suffer from diabetes.

cubes forming the word diabetes, diabetes uppercase letters in crossword puzzle and sugar pile in a spoon

Keeps skin, nails and hair healthy

It is known to use Biotin in different cosmetic products for the face, hair or skin.

Biotin deficiency can make your hair look dry and brittle and your body's skin irritated.

Help in improving memory

Biotin, like the rest of the B group vitamins, are beneficial for improving the nervous system and memory, and also helps reduce neurodegenerative disorders that may lead to Alzheimer's disease.

Loss of Alzheimer's memory due to dementia and brain disease, gridded background

Collaborate with the cardiovascular system

Vitamin B7 or Biotin, lowers the levels of bad LDL cholesterol and increases the levels of good HDL cholesterol, preventing heart attacks and cardiovascular accidents.

Collaborate in the formation of hemoglobin

It is part of the production process of hemoglobin that allows the transport of oxygen throughout the body.

Symptoms of Biotin deficiency in the body

Biotin deficiency is not common in people. Because it is a water-soluble vitamin, Biotin is easily absorbed by the body.

However, in the case of people who consume very often the egg white in raw, there may be a case of Biotin deficiency, because the egg white in raw form contains a protein that prevents the absorption of Biotin in the intestine.

There are some symptoms that allow us to think of a deficiency of Biotin which can be treated with vitamin supplements.

These symptoms can be:

Hair loss

According to studies conducted at the University of California, it was concluded that one of the causes for hair loss is the lack of Biotin.

The Depression

The lack of Biotin reduces the generation of glycogen and, consequently, low levels of energy. A person with Biotin deficiency can present a picture of depression and fatigue.

Dry skin

Low levels of Biotin in the body can result in the lack of proper hydration of the skin . Therefore, the skin becomes dry especially under the eyelids.

Muscular pains

Muscle aches can be caused by a lack of calcium, potassium or magnesium.

Through physical exercise, a large amount of water is eliminated through sweating, and with it, water-soluble vitamins of Complex B such as Biotin are eliminated.

The fatigue

Feeling tired constantly can be the direct consequence of a lack of Biotin in the body.

Woman at her desk dressed in a suit with her hand on her forehead. Fatigue

Biotin contributes to the production of energy in the body and, as a result, the lack of this vitamin decreases the vitality of the person.

What foods contain Biotin?

Generally all foods have a Biotin content, only some possess it to a higher degree.

Biotin, being a water-soluble vitamin, is easily absorbed by the body and a low level of this vitamin is unlikely.

Biotin can be found in two different types of food sources, these are: in free state, which can be obtained from plant-type foods and linked to proteins, which are animal-type foods.

Among foods with a high content of Biotin from the animal type, which are linked to proteins, are those visceral meat products such as kidneys or liver.

Other foods of animal origin that contain biotin are milk and dairy products such as cheese, yogurt and butter, fish such as sardines, tuna, salmon and different types of shellfish and eggs. Two types of meat on top of a wooden board, next to it cheese and jug of milk, egg, cereal.

In the specific case of eggs, it is important to cook the egg white sufficiently because, although this food contains in its yolk a large amount of Biotin, the egg white in raw form has a protein that decreases the absorption of Biotin.

Consequently, a diet with a high content of egg white can generate Biotin deficiency in the body.

Among the foods with a high content of Biotin from the vegetable type, where Biotin is found in free state and therefore easier to absorb, we can mention:

Nuts such as peanuts and nuts , which provide between 30 and 40 micrograms of Biotin per 100 grams consumed.

Sunflower seeds that, in addition to providing 66 grams of Biotin per 100-gram dose, are rich in antioxidants.

Different types of nuts, hazelnuts, almonds, chestnuts, pinto, soybeans, flax seeds, chia, red beans and nuts placed on the white wooden table.

The pulses and, specifically, the green peas for each 100 gram ration provide 40 micrograms of Biotin in the fresh state and 70 micrograms in the dry state.

Cauliflower is a source of vitamin C, and a portion of this vegetable provides the body with 5% of the daily requirements of Biotin.

Banana, in addition to providing fiber and minerals such as potassium, iron and calcium, supplies 120 micrograms of Biotin per serving of 100 grams.

Cereals such as rice, oats and barley provide the body with an average of 65 micrograms of Biotin per serving

The avocado has about 6 micrograms of Biotin so its consumption is recommended

Other foods that contribute Biotin to our body are carrots, tomatoes, fruits and green leafy vegetables.
What is the daily amount of Biotin that should be consumed?

At present there is no type of studies conducted to establish what is the amount of Biotin required daily by the body.

However, taking into consideration that Biotin is a water soluble vitamin, its intake even when it may be excessive, the excess can be easily eliminated from the body through the urine.

As a general rule, it can be considered that an adult person requires more Biotin than a child due to the type of physical effort that each person performs.

In the same way, a pregnant or lactating woman, needs a greater consumption of this type of vitamins so much for the good development of the fetus as for the healthy feeding of the child.

In the opinion of the National Academy of Medicine of the United States, the dose of Biotin required according to age is as follows:

• Children under 1 year of age, 7 mcg
• Children up to 8 years of age, between 10 and 12 mcg
• Adolescents up to 18 years of age, between 20 and 25 mcg
• Adults and pregnant women, 30 mcg
• Nursing women, 35 mcg

In cases in which the person requires Biotin due to problems with hair loss, it is recommended to take a daily dose of 500 mcg of Biotin, therefore, the use of vitamin supplements such as ProEnergy is beneficial .
Food supplements with Biotin

Even though Biotin is a vitamin easily absorbed by the body and that is present in a large number of the foods we consume daily, there are certain pathologies that require a greater supply of this vitamin.

Among the existing pathologies we can mention the lack of biotinidase, which is a genetic condition; renal patients undergoing dialysis replacement therapy and smokers.

Hand holding a cigar

All of these people may be susceptible to higher Biotin requirements, so we recommend the ProEnergy product which, for each capsule that is taken, provides 100 micrograms of Biotin in addition to other vitamins, natural herbs and minerals.

ProEnergy is a calorie-free energy supplement that provides energy to the body for physical effort.

The composition of ProEnergy of different vitamins of group B, herbs such as ginseng and spirulina algae plus the addition of different minerals, make it a product that allows to increase sexual vigor and energy, balances blood glucose values ​​and improves the memory.

A group of people who can obtain great benefits by consuming a vitamin supplement such as ProEnergy are those with problems in dry skin, brittle hair or brittle nails.

Each ProEnergy capsule provides the body with 100 mcg of Biotin in addition to other B Complex vitamins, as well as natural herbs and mineral body benefits.

For all the above described we recommend the regular consumption of Biotin to improve their quality of life.

Pantothenic acid and biotin

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Pantothenic acid and biotin
   
pantothenic acid; Panthena; Vitamin B5; Vitamin B7

Definition

These are types of B vitamins. These vitamins are water soluble, which means that the body can not store them. If the body can not use all the vitamin, the excess amount leaves the body through the urine. These vitamins have to be replenished in the body every day.



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Functions
The pantothenic acid and biotin are necessary for growth. They help the body to break down and use food. This is called metabolism . Both are needed to produce fatty acids.

Pantothenic acid also plays a role in the production of hormones and cholesterol. In addition, it is used in the conversion of pyruvate.

Food sources

Pantothenic acid is found in foods that are good sources of B vitamins, including the following:

•     Protenas of animal origin
•     Avocado
•     Brcoli, cabbage and other vegetables in the cabbage family
•     Eggs
•     Legumes and lentils
•     Milk
•     Champions
•     Vsceras
•     Poultry
•     Potatoes and sweet potatoes
•     Whole grains
•     Yeast

Biotin is found in foods that are good sources of B vitamins, for example:

•     Cereal
•     Chocolate
•     Yolk
•     Vegetables
•     Milk
•     Nuts
•     Vessels (liver, kidney)
•     Pork Meat
•     Yeast

Side effects

The deficiency of pantothenic acid is very infrequent, but it can cause a sensation of tingling in the feet (paresthesia). Biotin deficiency can lead to muscle pain, dermatitis or glossitis (swelling of the tongue).

High doses of pantothenic acid produce no symptoms, other than (possibly) diarrhea . There are no known toxicity symptoms due to biotin.
recommendations

REFERENCE CONSUMPTIONS

Recommendations for pantothenic acid and biotin, as well as for other nutrients, are provided in the Dietary Reference Consumption (DRI) developed by the Nutrition and Food Committee of the Institute of Medicine. DRI is a term for a series of reference consumptions used to plan and evaluate the nutrient intake of healthy people. These values, which vary by age and sex, include:

•     The recommended daily ration (RDA) : the average daily level of consumption that is sufficient to satisfy the nutrient needs of almost all (97% to 98%) healthy people.
•     Adequate consumption (IA, for its acronym in English) : established when there is insufficient data to develop an RDA. It is set at a level that, it is believed, guarantees sufficient nutrition.

Dietary reference consumption for pantothenic acid:

•     From 0 to 6 months of age: 1.7 * milligrams per day (mg / day)
•     From 7 to 12 months of age: 1.8 * mg / day
•     From 1 to 3 years of age: 2 * mg / day
•     From 4 to 8 years of age: 3 * mg / day
•     From 9 to 13 years of age: 4 * mg / day
•     From 14 years onwards: 5 * mg / day
•     6 mg / day during pregnancy
•     Breast-feeding: 7 mg / day

* Adequate consumption (AI)

Dietary reference consumption for biotin:

•     From 0 to 6 months of age: 5 * micrograms per day (mcg / day)
•     From 7 to 12 months of age: 6 * mcg / day
•     From 1 to 3 years of age: 8 * mcg / da
•     From 4 to 8 years of age: 12 * mcg / day
•     From 9 to 13 years of age: 20 * mcg / day
•     From 14 to 18 years: 25 * mcg / day
•     From 19 years old onwards: 30 * mcg / day

* Adequate consumption (AI)

The best way to get the daily requirements of essential vitamins is to eat a balanced diet that contains a variety of foods.

Specific recommendations depend on age, sex and other factors (such as pregnancy). Pregnant or lactating women need larger amounts. Ask your health care provider what is the best amount for you.

11 Biotin-Rich Foods for Healthy Hair and Nails

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11 Biotin-Rich Foods for Healthy Hair and Nails

Biotin , also called vitamin H, is extremely important for cell growth and the production and metabolism of fatty acids. It also helps maintain blood sugar levels and the body's energy cycle. Biotin is also popularly used in many remedies for skin, hair and nails. A deficiency of botin can lead to dull skin, hair loss and weak and brittle nails. Scaly rashes around the eyes, thinning hair, tingling joints, and depression are also some signs of a biotin deficiency. Biotin also promotes healthy nerve tissues and relieves muscle pain. It is also important to make sure that a pregnant woman does not suffer from a biotin deficiency. Vitamin H is naturally formed in our intestines and can also be found in several foods, here are some of them:



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11 Rich Foods in Biotin for a Healthy Hair and Some


1. Fish and Meat

Some types of meat and fish are good sources of biotin, 3 ounces of cooked liver contains 27 micro milligrams of biotin, making it an excellent source of this nutrient. Saltwater fish, such as salmon and sardines, are low in fat and contain enough biotin, as well as other proteins. Also meat such as red meat, pork, turkey and beef contain large amounts of biotin. {loadposition googleina}

2. Integral Bread

A slice of wholemeal bread contains 59 micrograms of biotin. The vitamin in it is found in wheat bran and therefore white bread has less biotin in comparison. On the other hand, yeast in bread, particularly brewer's yeast is another important source of biotin.

3 eggs

The egg yolk is another excellent food rich in biotin. However, too much egg white can actually be a catalyst for a biotin deficiency since eggs contain a specific element that binds to biotin, reducing the ability to equally distribute the nutrient. So be sure to eat the egg with the yolk.

4. Dairy Products

In addition to calcium and other nutrients, dairy products such as milk, buttermilk, yogurt, cottage cheese and cheese are also a rich source of biotin for the body.

5. Soy

A 10-gram serving of soy contains 60 mg of biotin. One of the best sources of biotin.

6. Vegetables

Vegetables such as onions, cucumbers, cabbage and cauliflower contain biotin and are healthy ways to incorporate this vitamin into your daily diet.

7. Fruits

A regular intake of fresh food ensures a large amount of iron and biotin in the body. The avocado is the source of the fruit richest in biotin and should be consumed regularly.

8. Walnuts

A variety of nuts such as walnuts, almonds, peanuts, hazelnuts, cashews and pecans provide the body with biotin. For those who want to consume biotin for healthy hair and nails, nuts are a good choice, as they also contain omega-3 fatty acids that help promote hair and nail health.

9. Berries

Some berries such as strawberries, blueberries and raspberries can guarantee a significant amount of biotin to the body. In addition to biotin, they also offer a wide range of antioxidants and other health benefits.

10. Drinks


Drinks such as black tea, coffee, wine and beer also contain biotin. However, they should not be consumed in large quantities, as they can have adverse effects on the body.

11. Sunflower Seeds


Sunflower seeds contain biotin, iron, calcium, potassium, vitamin E, magnesium and vitamin B and should be included in the daily diet.

Knowing which foods contain biotin helps to incorporate them into your daily diet. The result is the overall improvement of the health of your skin , hair and nails .

Common Signs and Symptoms of Biotin Deficiency

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Common Signs and Symptoms of Biotin Deficiency

Biotin (vitamin B7) - an essential water-soluble micronutrient - is a member of the B vitamins. 1 Other names that are sometimes used for biotin are vitamin H, coenzyme R and d-biotin. two

Biotin represents a role in the production of energy and, since the body does not synthesize biotin, it is necessary to obtain it from food. It is commonly used to remedy neurological problems, hair loss (alopecia) and skin problems (such as acne and eczema) related to the lack of certain enzymes.

The level of adequate consumption established is 5 micrograms (mcg) per day for children and 30 mcg for adults, 3 and since this amount is easily obtained from food, it is believed that the deficiency is not very common.



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For example, 50 grams (gr) of butter (about 3.5 tablespoons) or 50 grams of sunflower seeds contain 47 mcg and 33 mcg of biotin respectively. Even so, some people take high-dose biotin supplements to improve their hair, skin or nails, and it is important to keep in mind that this can distort the results of thyroid hormone tests.
Common Signs and Symptoms of Biotin Lack

While it is rarer than other nutrient deficiencies, the lack or deficiency of biotin can certainly occur. Since biotin is soluble in water, the body does not store it. Therefore, its consumption must be constant.

Pregnant women are also at increased risk of lack or deficiency, which could have adverse effects on developing fetuses.

Hair loss and red and scaly rash (especially on the face) are common signs that you may need more biotin. Other signs and symptoms of biotin deficiency are:

•     Depression
•     Loss of appetite
•     Sickness
•     Muscle pain
•     Paresthesia

In the body, biotin plays an important role in: 4, 5

The metabolism of fats, carbohydrates and amino acids
   

The proper function of the nervous system

Maintaining the healthy level of LDL cholesterol
   

Regulation of sugar in the blood

Strengthening the hair and reversing the loss by reacting with the enzymes to generate amino acids, which are fundamental for proteins such as keratin, from which the hair is made
   

The strengthening of the nails. In one study, 2.5 mcg of biotin per day for at least 6 months improved 25% its thickness 6

Keep a healthy skin
   

Prevent deterioration or cognitive dysfunction related to age
Biotin May Benefit Patients with Multiple Sclerosis

Interestingly, recent research suggests that biotin may be useful in conjunction with treatment for multiple sclerosis (MS). 7 As reported by Authority Nutrition: 8

    "In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged, and this protective coating is called myelin, and biotin is thought to be an important factor in producing it. 23 people with progressive MS analyzed the use of high doses of biotin.

    More than 90% of the participants had some degree of clinical improvement ... [T] he randomized controlled trials were carried out with people with progressive MS. 10, 11, 12 The final results have not been published, but the preliminary results are promising. "

As Multiple Sclerosis News Today explained: 13

    "[Biotin] acts in MS by increasing a cell energy production pathway, which protects against the breakdown of nerve cell axons, and also activates the enzymes that set the pace of myelin repair by getting involved in the production of myelin components. "

In one of these tests, about 13% of patients diagnosed with progressive MS reported improvement after taking high doses of pharmaceutical grade biotin (known as MD1003) for 9 months.

None of the patients who took a placebo reported improvement. After two years, 15.% of the group under treatment showed less disability.

According to Professor Ayman Tourbah: 14

    "The full results of the MS-SPI study are especially remarkable: this is the first time that a drug reversed the progress of a disease in a statistically significant proportion of patients.

    In addition, if we look at the Disability Status Expanded Scale (EDSS), the information compares very favorably with previous tests that observed the same endpoint. There was almost no progress in patients treated with MD1003 for 24 months and this had never been observed ...

    The results ... show that focusing on the metabolism of neurons and oligodendrocytes represents a novel and promising strategy in disease-modifying therapy for progressive MS, particularly in patients with progressive non-active disease. "

Beware: Biotin Supplements Could Alter Your Thyroid Function Test

In addition to all the benefits, biotin supplements have some disadvantages that you should really take into account. As shown, taking a biotin supplement could destabilize your thyroid function test results by producing erroneous high or low values. As reported by Endocrine News: 15

    "For some time, the doctor had successfully treated his patient's hypothyroidism with levothyroxine when, suddenly, his free T4 levels peaked despite his normal level of thyroid stimulating hormone (TSH). English).

    The doctor referred the patient to Dr. Cary N. Mariash, professor of clinical medicine at Indiana University in Indianapolis, where additional laboratory tests had inconsistent results: his free T4 and total T3 were elevated, but his total T4, index of T4 and TSH were normal.

    Fortunately, Mariash managed to clear up the confusion by asking the patient a simple question: 'Are you taking biotin?' Yes, she answered, she had recently started taking 10 mg a day in hopes of improving her hair and nails.

    His analysis returned to normal when he stopped taking biotin. The problem had nothing to do with the patient's thyroid - biotin was interfering with the exams.

    Mariash presented this case at the recent International Thyroid Congress, because lately she had found several patients whose abnormal thyroid test results were due to biotin and 'most endocrinologists do not know about this problem' ".

If the Results of the Thyroid Function Analysis do not coincide with the Clinical Observations, consider the Biotin Interference

The repercussions of this type of interference on the result could be serious. As Dr. Carol Greenlee, a Colorado-based endocrinologist, says, people could be treated for hyperthyroidism, Graves' disease, or even cancer, even though they do not really have a problem with the thyroid - they just take high doses of biotin, which unbalances the results of the analysis.

The reason for this discrepancy in the results is related to the fact that most immunoassays depend on the attraction between biotin and streptavidin and, when the blood sample contains enormous doses of biotin, it interferes with this process, and produces erroneously results high or low. According to Endocrine News:

    "In the case of competitive immunoassays - generally used for substances of low molecular weight (such as T4, T3 and cortisol) - the interference of biotin causes a false high result.In immunometric (sandwich) analysis, it gives a low result false.

    Other characteristics of the analysis can also make a difference. For example, a longer incubation time increases the opportunity for interference. The different analyzes for different analytes, even from the same manufacturer, can, therefore, vary in the susceptibility to biotin interference ...

    [The co-director of the endocrine laboratory at the Mayo Clinic, Dr. Stefan] Grebe states that the doctor requesting the analysis should have the responsibility to be on top of it:

    'When the laboratory results do not make sense in relation to the clinical picture, or as regards the constellation of laboratory results that have been received, one must always think of an interference in the analysis - one of which is biotin - before to think about really exotic reasons why this result could have been obtained, like tumors in the pituitary that release the thyroid-stimulating hormone. '"

The remedy is simple. Since biotin is soluble in water, it leaves the body fairly quickly. Simply avoid taking any biotin supplement at least one or two days before your thyroid function analysis to ensure that your results are accurate. Biotin does not alter the thyroid hormone, it only affects the results, so, in general, it is not contraindicated for thyroid health.

Food Sources of Biotin

In addition, the concern that biotin alters the test results only takes into account high-dose supplements of biotin, not food, and, since biotin is easily found in many foods, these are your best option if think you need a greater amount. That said, biotin supplements are, by themselves, quite safe, even in the huge doses used in MS studies, which used more than 300 mg per day.

There are two types of biotin present in food: free biotin (found in plants) and biotin bound to protein (found in protein-based animal foods).

Your body can use any of these forms, although the free version is absorbed more easily and it is not necessary to convert it to its bioavailable form. Foods high in free biotin are: 16, 17

•     Sunflower seeds
•     Peas and lentils
•     Nuts and pecan
•     Carrot, cauliflower and mushrooms
•     Avocados

The biotin bound to the protein is found in:

•     Organic egg yolk, from free-range hens and fed with pasture
•     Organ meat, such as liver and kidneys
•     Dairy products, such as milk, butter and cheese (ideally organic raw milk from cows fed pasture)
•     Seafood (just make sure they are low in mercury and other contaminants and that they are wild, not farmed)

The egg yolk of free-range hens is one of the best sources of biotin, although many people warn against the egg, because the egg white contains avidin, a glycoprotein that binds to biotin. The idea is that consuming egg whites could cause biotin deficiency.

However, cooking egg white deactivates avidin, so this is not a problem. (Biotin, on the other hand, is not affected by the cooking process).

In addition, if you consume the whole egg (both yolk and white), there is more than enough biotin in the yolk to compensate for binding to avidin, which makes biotin deficiency a very unlikely result of egg consumption.

On the other hand, if you usually consume only egg whites (perhaps by eliminating the yolk for fear of cholesterol or fat), you are putting yourself at risk for biotin deficiency, unless you consume many other foods rich in biotin or take a supplement.

So, to be clear, I recommend consuming the whole egg. Not only will it give you enough biotin, but the yolk also contains fats, cholesterol and valuable proteins, which are necessary for optimal health.