Biotin (Vitamin B7): Function, benefits and natural sources

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Biotin (Vitamin B7): Function, benefits and natural sources

Biotin is a vitamin B complex required by every cell in the body. B vitamins are a class of chemically distinct vitamins that help the body process food into energy. Also known as vitamin H, coenzyme R and vitamin B7, biotin helps the body metabolize fats, proteins and carbohydrates. The human body needs biotin for normal growth and development, and the vitamin is especially critical for healthy embryonic growth. Biotin can also help keep skin, nails and hair healthy.

Biotin is a water-soluble vitamin (water-soluble), unlike fat-soluble (fat-soluble). Unused water-soluble vitamins (B complex and vitamin C) pass quickly through the body and are excreted in the urine. The body does not store them and supplies must be replenished regularly. And, because the body excretes excess amounts, water-soluble vitamins usually do not accumulate to toxic levels.



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Biotin is crucial for good health and there are two sources from which the human body gets it. The first is the diet; the second is bacteria. Biotin can be synthesized by the microbiome; the beneficial bacteria in the intestine.

Health benefits of biotin (vitamin B7)

1. Biotin helps metabolic processes

Biotin is a cofactor required by several carboxylase enzymes for the transfer of carbon dioxide. In simpler terms, biotin helps cells metabolize fatty acids and amino acids, and also helps in the chemical formation of glucose from non-carbohydrate sources. This means that biotin is crucial to maintain a normal and balanced metabolism.

2. Biotin supports the health of hair, skin and nails

Biotin is an important nutrient for healthy hair, nails and skin. A double-blind, placebo-controlled study of women with thinning hair found that biotin can be a supplement capable of stimulating healthy-looking hair. The study found that women who took biotin supplements significantly increased their count, volume, coverage and thickness compared to the control group. A separate study found that biotin can help thicken and strengthen brittle nails.

Biotin deficiency can lead to rashes and skin lesions. Studies have found that supplementation can help remedy skin problems caused by biotin deficiency. In a notable case, dogs with fur and skin conditions received an oral biotin supplement. 60% of the subjects showed complete recovery after treatment, and an additional 31% showed improvement. Only 9% showed no effect.

3. Biotin can improve glucose levels

Biotin plays an important role in the metabolism of carbohydrates. Multiple studies suggest that biotin alone or in combination with chromium stimulates normal levels of blood sugar. Unbalanced blood sugar often accompanies low levels of biotin.

4. Biotin and pregnancy

Obtaining enough biotin is a concern for pregnant women. Animal tests have found that biotin deficiency can cause birth defects. Because biotin does not easily pass to the fetus, a biotin deficiency can be extended between mother and child. Even a mild or limited biotin deficiency in the mother can result in a serious deficiency for the fetus. This can cause problems of fetal development, especially malformations of the skeletal system. According to a study, women who are pregnant or breastfeeding may require more biotin in their diet than reported by current estimates.

Sources of biotin
Foods rich in biotin

The best way to supply the body with the correct amount of biotin is to eat a lot of foods rich in biotin. Foods rich in biotin are the same foods that are generally good sources of B vitamins. Animal sources such as pork, organ meat, egg yolk and milk are rich in biotin. Vegan sources include yeast, legumes, avocados, nuts and chocolate.

Biotin supplements

While food is always the best way to provide the body with the nutrients it needs, supplementation may be necessary if the diet does not provide consistent and complete nutrition.

There are different varieties of biotin. The d-biotin is recommended, the only form of active biotin of natural origin.

Vitamin B7 or B8 (biotin) in the vegan diet

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Vitamin B7 or B8 (biotin) in the vegan diet

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]    

Biotin or Vitamin H: functions, recommended amount, deficiency symptoms and in which foods it is

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Biotin or Vitamin H: functions, recommended amount, deficiency symptoms and in which foods it is

Shampoo with biotin, do you sound familiar? It became very popular among people who claimed that it could prevent hair loss and even grow hair in cases of alopecia. In this article I invite you to discover what biotin or vitamin H is , what functions it carries out in our body, what recommended daily amount of biotin we need, symptoms of biotin deficiency and foods with biotin.

Biotin or vitamin H, what is it?

Vitamin H, also called biotin, is necessary for our body to function properly. It is a water-soluble vitamin B group, this means that it dissolves in water, so it can pass to the water of the washing or cooking of the food during its preparation, and once it is finished, the food can contain a lower amount of this vitamin from the one it contained initially.

Biotin is a type of vitamin that is not stored in the body and this means that it must be provided through food on a regular basis. No matter how high your intake is, it does not have a toxic nature, since excess vitamin H is eliminated in the urine.



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In what functions of our organism does biotin participate?

Well, it intervenes in many of them. Vitamin H participates in different functions of our body, the most significant are the following:

•     It plays a very important role in the metabolism of carbohydrates, proteins and fats converting them into glucose molecules, which makes it be used as immediate energy for our cells instead of accumulating in the form of fat.
•     Contributes to stabilize blood sugar levels , this improves the metabolism of insulin and therefore can help prevent diabetes.
•     Intervenes in the formation of hemoglobin, which allows the transport of oxygen from the respiratory system to all regions and tissues of the body.
•     It helps us to maintain skin, nails and hair in good condition.
•     It helps the growth and regeneration of muscle tissue, something very beneficial during the practice of physical activities.
•     It helps fight insomnia and depression . Due to its role in the activity of neurotransmitters, which are responsible for the transmission of information from a neuron to another neuron, a muscle or a gland.

.
What are the recommended amounts of biotin?

The recommended dose of vitamin H varies according to sex and age. In general, with a varied and balanced diet, daily needs are covered. The recommended daily amount (CDR) of biotin is estimated in:

•     Infants up to 12 months: 5 -10 micrograms.
•     Children from 1 to 7 years old: 10 - 15 micrograms.
•     Children from 7 to 10 years old: 15 - 20 micrograms.
•     Children from 10 to 15 years old: 20 - 35 micrograms.
•     Young people and adults from 15 years old: 30 - 60 micrograms.
•     Pregnant and lactating women: 35 micrograms.

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Symptoms of vitamin H or biotin deficiency

Deficiency of vitamin H or biotin is rare in adults who have a varied diet because they are in a multitude of foods. In addition, it should be added that biotin can be synthesized in small quantities by the bacteria of the intestinal flora or microbiota (which we can improve with probiotics and prebiotics such as for example the sauerkraut or sauerkraut ). However, there may be cases of lack or deficiency in cases of poor diet, intestinal dysbiosis or other peculiarities:

** People who take certain medications for a long time such as antibiotics or medicines to control attacks, those with poor intestinal absorption syndrome or who receive intravenous nutrition for long periods of time may be deficient in vitamin H.

** The same can happen with smokers and those who have excessive alcohol consumption. Likewise, people who make an abundant consumption of raw egg white can suffer from this vitamin deficiency since it blocks its absorption. It must also be borne in mind that diets low in fat and cholesterol have low levels of biotin.

In these cases there are supplements of biotin or vitamin H, or supplements multavitamínicos in which it is included at different concentrations such as 250 mcg, 500 mcg, 1000mcg and 5000mcg.

The symptoms caused by the lack or deficiency of biotin are:

•     Fatigue
•     Alopecia or hair loss
•     Seborrheic dermatitis
•     Dryness and skin rashes
•     Loss of appetite
•     Fragile and brittle nails
•     Muscle cramps
•     Insomnia
•     Anxiety
•     Depression
•     Anemia
•     Sickness
•     Disorders of cardiac function
•     High blood cholesterol concentration
•     Inflammatory reactions of the skin and tongue

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Foods with biotin or vitamin H

This vitamin can be found in a large number of foods, such as:

•     Beer yeast
•     Beef liver
•     Porcine liver
•     Viscera
•     Herring
•     Salmon
•     Sardine
•     Tuna
•     Mackerel
•     Yolk
•     Milk
•     cheese
•     Fruits such as banana, apple, peach, pear, avocado, grape or strawberry
•     Tomato
•     Spinach
•     Cauliflower
•     Legumes including peas or peas
•     Nuts such as walnuts or almonds
•     Wholemeal bread
•     Integral rice
•     Whole meal
•     Oats
•     Wheat
•     Shitake mushrooms

In foods of animal origin and in yeast biotin has to be separated through digestion so that the body can absorb it.

Plant-based foods contain biotin in its free form, as we discussed at the beginning, this vitamin is water-soluble, so it is recommended that the vegetables are not cooked for a long time and it is even recommended to consume the cooking water when they are cooked. may be possible. Another option is to steam cook with a steamer so that the vitamins and minerals in the food are better preserved.

Biotin: source for life!

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Biotin: source for life!

Biotin , also recognized as Vitamin B7, but in turn as Vitamin B8, or Biotin-D; Coenzyme R; Vitamin H, W Factor or Cis-hexahydro-2-oxo-1H-thieno [3,4-d] -imidazole-4-valeric acid. All names with which this important essential vitamin is known for the existence of living beings .

So much so that the most common of their names, biotin , comes from the Greek where the root "bio" is synonymous with "life.

It is characterized by being a water-soluble vitamin, stable to heat, soluble in alcohol, and very susceptible to oxidation. Another aspect to note is that biotin can not be stored in the human body, which means that when it is not used in metabolic transformations it is eliminated through urine.



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Functions fulfilled by biotin

Biotin participates in the metabolism of carbohydrates, lipids or fats, as well as amino acids and purines. Hence, it is considered essential for the development and growth of human beings .

If there is not enough biotin intake through the diet , manifestations of the deficiency appear. Among the most important we find:

•     Hair loss
•     red and scaly rashes around the eyes, nose and mouth.
•     depression
•     fatigue
•     hallucinations
•     tingling in the arms and legs

The most frequent food sources of biotins

Biotin is found in small amounts in many foods that allows us to meet daily requirements if we are able to consume a balanced diet that has a wide variety of foods. Biotin , like many other vitamins, has to be replenished daily .

For this we can find biotin in the following foods commonly considered the best sources of biotin. Among others, it is found in:

• cereals
• chocolate
• egg yolk
• vegetables
• milk
• walnuts
• viscera, including liver and kidney
• Pork Meat
• yeast

This is not obvious that there are reports in medical literature that abound in that biotin is synthesized by bacteria that inhabit the intestines . It refers that the absorption route is the intestinal.

Amount of biotin to ingest daily

To define the amount of biotin to be ingested , an adequate laboratory system for the detection of biotin in blood should be available, an aspect that is still insufficient today.

It is significant that the adequate dose of biotin is dependent on multiple factors to be considered, among which are the state of health, sex, age , among others such as pregnancy .

If you do not have an adequate method to determine the concentration of biotin, you infer, therefore, insufficient information to define the appropriate dose range and recommended to consume .



When is it advisable to take biotin as a supplement?

Biotin has multiple uses among which are the tables related to pregnancy in women, as well as the prevention of malnutrition of people who have tube feeding for prolonged periods. Its use is recommended in people who have hair loss, nails that are easily broken, seborrheic dermatitis, or in people with diabetes or who have severe manifestations of depression.
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Vitamin B8 or Biotin What is it and what does it do?

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Vitamin B8 or Biotin What is it and what does it do?

Vitamin B8 is an important component of the B complex vitamins , although its properties and functions are the same as those of vitamin B7 , and that is just another name for the same element. That is, biotin, choline, vitamin B7 and vitamin B8 are exactly the same. Even so, it is very important that any individual try to monitor the feeding that follows so that his body stays healthy thanks to the nutrients and the vitamins that, like this one, carry out a lot of primordial tasks related to the maintenance and wellbeing of Our organism.

Given that many do not even know about this peculiar case, in this short guide we will proceed to explain what vitamin B8 or biotin is and what it is for, as well as reviewing all its most important aspects and offering some advice .



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What is vitamin B8 and what is it used for in our body?

As we have previously indicated, vitamin B8 has a wide repertoire of denominations (B7, H, biotin and choline are also valid for reference). It is another member within the family of group B, so it shares with all others certain common and identifying features: it is water-soluble (dissolves in water), is part of the metabolism process of certain nutrients and helps in the contribution of energy to the body.

Chemical compound

Formula molecular vitamina b8 biotina

    ✅ Molar mass: 244.31 g / mol
    ✅ CAS number: 58-85-5
    ✅ Other names: Biotin, choline, vitamin B7, vitamin H
    ✅ Half- developed formula: C 10 H 16 N 2 O 3 S
    ✅ Solubility in water
    ✅ Melting point: 232 ° C

One of its major peculiarities is that it has up to 8 different manifestations , of which there is only one that actually acts as a vitamin, biotin type D, and is found naturally.

In addition, it is also an active part in the maintenance of some of the most superficial parts of our body, such as skin and hair.




Main functions and benefits of biotin
Principal functions

We have mentioned some of the functions carried out by biotin, however, there are several procedures by which its presence really stands out. And, in addition to doing the tasks common to other B vitamins, such as energy supply and metabolism, it helps even lose weight.

These are the main functions of vitamin B8:

•     Rapid decomposition of food: biotin can also act as a coenzyme in the digestive process. Thanks to this, it is able to accelerate the metabolization process, achieving even a much higher speed when it acts in conjunction with the chromium. This can serve so that the individual in question can take advantage of it and lose some weight.
•     Protection of the skin: for this case, the role of vitamin B8 is to generate the fat that allows the skin to maintain its flexibility and an acceptable degree of humidity. Thus, it is more resistant to any external element and can enjoy a better state, avoiding the appearance of rashes, eczema and other skin abnormalities.
•     Fight against cholesterol: one of its functions is the reduction of blood cholesterol levels. The so-called bad cholesterol, LDL, is very dangerous for health, because it can cause various cardiovascular problems.
•     Tissue repair : if there is any type of muscle or tissue damage, biotin is responsible for helping repair and regeneration. In fact, it also helps to reduce the pain caused by inflammations in the joints.

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Main benefits of the B8 for health

Given the functions performed in our body, it is normal to conclude that this vitamin not only helps our body to stay in good condition, but also provides a number of interesting benefits . Next we are going to review the main ones:

•     Weight loss: by accelerating metabolism, acting together with chromium, food is broken down much more quickly and our body assimilates everything necessary in a shorter time. The remaining waste, as is natural, ends up being expelled.
•     Better health in skin, hair and nails: the thickening that biotin gets in the cuticles makes the nails have a greater hardness; But, in addition, this vitamin also facilitates hair growth and makes the skin remain flexible and with greater resistance.
•     Robustness of the cardiovascular system: to take charge of combating cholesterol, prevents any type of condition related to this system, significantly reducing the chances of suffering a myocardial infarction.

Sources of vitamin B8 What foods contain it and where is it?

There are no tests or records that suggest that it is necessary to follow a strict diet to have sufficient doses of vitamin B8. Since our body does not need large amounts, as you can see later, since there are a number of components in our interior capable of synthesizing this vitamin , there is no reason to worry when establishing a food routine.

However, this is not a free way to be unconcerned about what we eat . It is important to have the necessary knowledge to know in what type of products biotin abounds, and here we are going to review them, making a previous separation according to their origin.
Food of animal origin

Animal foods are those that have the highest vitamin B8 index inside. Meals as usual as eggs and chicken can, with an adequate accompaniment, give us the doses we need, although it is the chicken liver that has the highest concentration.
Below we show the 5 food products of animal origin with more B8:

•     Chicken liver - 0.21 mg / 100 g.
•     Veal liver - 0.10 mg / 100 g.
•     Calf kidneys - 0.08 mg / 100 g.
•     Eggs - 0.025 mg / 100 g.
•     Chicken - 0.01 mg / 100 g.

Vegetarian food
In terms of plant-based foods, they also have a more than acceptable level of biotin . Although they do not reach the maximum of those of animal origin, they can guarantee the recommended doses.

These are the 5 plant foods with more vitamin B8:

•     Fried peanut without shell - 0.107 mg / 100 g.
•     Peanut butter - 0.094 mg / 100 g.
•     Hazelnut without shell - 0.076 mg / 100 g.
•     Hazelnut with shell - 0.076 mg / 100 g.
•     Cauliflower - 0.017 mg / 100 g.

Infographics: Foods with the highest amount of Vitamin B8

Infografía: Alimentos con mayor cantidad de Biotina
Vitamin B8 deficiency What symptoms or diseases can we suffer from lack of biotin?



Given that our body is able to synthesize vitamin B8, and that a normal food ration is able to make the necessary contribution, the recorded cases of biotin deficiency are very rare . Rare, but not impossible, since the consumption of medicines, especially antibiotics, over a long period of time can reduce our ability to generate this vitamin and, therefore, trigger a deficiency.

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In fact, it is in such situations when it becomes especially important to follow more seriously the eating habits. If this is not the case, it is advisable to pay attention and know well the symptoms that usually occur when there is an absence of B8. Therefore, we will explain them below.

Symptoms of vitamin B8 deficiency

•     Excessive dryness in the skin: one of the functions of this vitamin was to provide the necessary fat to keep the skin in good condition, not having enough presence, it begins to dry excessively, favoring the appearance of cracks and other anomalies
•     Muscle aches : pains and cramps in joints begin to appear gradually. This goes further when cases of unwarranted fatigue begin to occur.
•     Hair loss: by reducing the levels of vitamin B8 inside us, the hair begins to lose strength and, consequently, to fall.

Diseases due to vitamin B8 deficiency

•     Dermatitis: due to the discomfort of the skin and its loss of vitality and strength, rashes and all kinds of anomalous elements that worsen their condition begin to appear.
•     Depression: Like many other B vitamins , B8 influences the processes related to neurotransmitters, and its lack causes the mood to get worse, until they begin to appear all the symptoms of depression.
•     Growth problems in babies: during our earliest ages, our body needs to have all levels of nutrients and vitamins in order. The case of biotin is even more important, as it helps correct growth and, if missing, it slows down.

Amounts and recommended daily doses of vitamin B8


As for possible cases of poisoning, it is not something that should worry anyone. None have been recorded since biotin, being water-soluble, is easily discharged through urine. However, it can be given certain symptoms that show an excessive presence of this vitamin.

If you suffer excessive sweating, constant desire to go to the bathroom , nausea or vomiting, it is possible to be in possession of too high vitamin B8 levels.

The Most Rich Foods in Biotin

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The Most Rich Foods in Biotin

Biotin is a vitamin B complex, soluble in water. It is found in all living cells and is essential for cellular metabolism. [ 1 ] Biotin is also known as vitamin H, coenzyme R and vitamin B7. For further confusion, vitamin B8 is sometimes called, but this is not official and relatively uncommon (B8 usually refers to inositol). Biotin is used by all living creatures: plants, animals and even unicellular organisms.

In animals, biotin is essential to metabolize proteins and convert sugar into usable energy. [ 2 ] It is necessary for the production of hormones and helps maintain healthy blood sugar levels. Biotin cares for the health of hair , skin and nails. Mammals, including humans, can not synthesize biotin and must obtain it from dietary sources.



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Biotin deficiency is rare but dangerous. The vitamin is essential for the normal development of the fetus and a deficiency during pregnancy can cause birth defects. [ 3 ] Symptoms of biotin deficiency include brittle nails, hair loss, muscle pain, nausea, fatigue, anemia, and dry skin. [ 4 ]

Not All Sources of Biotin Are Equal

There are two forms of biotin that are found in living cells: free and bound to proteins. The latter is exactly what it sounds like: biotin bound to proteins. It is found mainly in bacteria and animal cells. Free biotin, which is not bound to a protein, is more common in plants. [ 5 ]

The human body can use both forms of biotin, but free biotin is more bioavailable immediately. In the case of biotin bound to proteins, your body must break the bond to convert biotin into a form you can use. Free biotin does not require this step: it is easily absorbed and used in the body. Due to its high content of free biotin, plant-based foods are generally the best dietary sources of this vitamin than animal-based foods. [ 6 ]

Sources of Biotin bound to Proteins

Many foods contain some biotin, but for the most part, their concentration is negligible from a nutritional point of view. Other foods have a high biotin content. Organ meat, such as kidneys and liver, is the most concentrated source. [ 4 ] Milk, dairy products, fish and seafood are other rich sources, derived from animals. [ 7 ] Although egg yolks have a high concentration of biotin, they also contain a chemical substance that interferes with the absorption of biotin. In fact, a diet high in egg whites can lead to a biotin deficiency. [ 4 ]

At Global Healing Center, we strongly recommend a raw, vegan diet, however, we understand that not everyone will choose this lifestyle. If you have to consume products of animal origin, at least opt ​​for organic products whenever possible. This can mitigate, but not eliminate, some of the many health risks associated with the consumption of meat and dairy products.

Foods With Biotin of Vegetal Origin

Although many types of foods of animal origin contain biotin, it is a biotin bound to proteins. The plants contain free biotin , which is more bioavailable. This means that it is possible to obtain enough biotin from a vegan diet. Considering the multitude of other health benefits associated with a plant-based diet, it is also the healthiest option.

Since we have recently begun to understand the importance of biotin, nutrition experts continue to refine methods to accurately measure the concentration of biotin in foods. As such, biotin content calculations vary greatly for some foods and are non-existent for many others. After a thorough investigation, we have compiled this list of the best foods with biotin.

1. Dry Fruits

Although the concentration of biotin varies according to the type of nut, in general, nuts are one of the best food sources of free biotin. One hundred grams of walnuts contain about 28 micrograms (mcg) of biotin; the same amount of peanuts or walnuts contains almost 37 mcg. Nuts are also an excellent source of energy, omega fatty acids and other heart-healthy nutrients.

2. Sunflower Seeds

Healthy for the heart, rich in magnesium and rich in antioxidants, a handful of sunflower seeds is a very good snack . They are also an excellent source of biotin. One hundred grams of sunflower seeds contain 66 mcg of this vitamin. [ 8 ]

3. Legumes

Legumes are another excellent source of biotin, especially green peas. The peas contain 40 mcg of biotin per 100 grams when they are fresh and 70 mcg when they are dry; the lentils provide 40 mcg of biotin. Even better, legumes are rich in folic acid and improve digestion. [ 8 ]

4. Cauliflower

As a cruciferous vegetable, cauliflower is ideal for liver detoxification and is full of healthy nutrients, one of which is biotin. [ 9 ] A single serving of cauliflower offers 5% of your daily biotin requirement. Cauliflower is also rich in vitamin C and many other compounds that promote good health. [ 10 ] Not only is it excellent as a raw snack, but there are also many cauliflower recipes that you can enjoy.

5. Bananas

Generally speaking, most types of fruit are not a very good source of biotin. Bananas are an exception. A banana of medium size, peeled (about 100 grams) contains 118 mcg of biotin. [ 11 ] Bananas are also a good source of dietary fiber, potassium, manganese, calcium, iron, magnesium, phosphorus and vitamins A, C and B6.

6. Cereals

Many cereal grains are a good source of biotin. The rice bran has a particularly high concentration, 66 mcg per 100 grams. Barley and oats provide 31 and 24 mcg, respectively.

7. Avocados

Avocados are now more popular than ever and for a good cause. In addition to their many positive qualities, avocados are also a decent source of biotin. An entire avocado contains 2-6 micrograms of this vitamin, so do not be afraid to consume a little more organic guacamole .

Other Good Sources of Biotin


There are many other good sources of biotin. Carrots, green leafy vegetables, tomatoes, raspberries and mushrooms can contribute significantly to the daily intake of biotin. Yeast also has a very high biotin content, as do yeast products such as whole grain bread. [ 11 ]

The Best Foods With Biotin

• Vegan Sources of Biotin
• Food     Biotin content (mcg / 100 grams)
• Sunflower seeds     66
• Rice bran     66
• Green peas, fresh     40
• Dry peas     70
• Lentils, fresh     40
• Peanut     37
• Nuts     37
• Barley     31
• Oatmeal     24
• Pecan nuts     28
• Carrots     25
• Cauliflower     17
• Mushrooms     16
• Avocados     4-12

How Much Biotin Does It Need?

Compared to other vitamins, much remains to be discovered about biotin. Currently, there is no official recommended daily intake of biotin and the hypotheses of what it should be vary drastically. The National Library of Medicine of the United States recommends a daily diet of only 30 micrograms. [ 13 ] At the other end of the spectrum, the National Institutes of Health (NIH) recommend a daily diet ten times higher: 300 micrograms for adults. [ 14 ]

Based on my experience, I tend to believe that our biotin requirements are at the upper end of that scale. Since it is a water soluble vitamin, biotin does not accumulate in your body like fat-soluble vitamins. This means that you need to replenish the supply on a regular basis. If you take more than you need, your body will simply remove excess biotin through your urine. Individual needs vary, but I recommend using the following table as a general reference framework for daily biotin intake: [ 14 ]

• Stage of life     Optimal Intake (IA) of Biotin, Daily
• Babies     50 mcg
• Children under 4 years old     150 mcg
• Adults and children over 4 years old     300 mcg

Generally speaking, adults need more biotin than children; and pregnant or lactating women may need more than other adults. Many health problems or deficiencies influence the amount of biotin we need. It is best to consult your health professional to receive guidance on your personal biotin needs.

Incorporate Biotin in Your Diet

Biotin is present in a wide variety of foods. With a little planning and consuming real and whole foods, getting enough biotin through diet is possible for most people. Biotin is also produced by the microflora in the intestine, but it is not known how much it contributes to meeting the biotin requirements. [ 5 ] Ultimately, biotin produced by beneficial microorganisms in the intestine is added to the biotin that is obtained from food.

Due to its role in strengthening hair and nails, many types of shampoos and creams boast biotin. Keep in mind that this is just a marketing ploy. Biotin is not easily absorbed by hair or skin, so if there is some biotin in these products, you will not get all of its effects anyway. Ingestion is the most effective way to incorporate biotin into your system.

If you want to get more biotin than your current diet offers or if you suffer from a biotin deficiency, supplementation may be the answer. If you are looking for a biotin supplement, consider testing Biotin from Global Healing Center. The Global Healing Center Biotin is a natural vegan supplement, extracted exclusively from plant sources. As always, do your own research and consult your healthcare professional to find what works best for you and your particular needs before committing to any new supplement.

Do you have a favorite food that contains biotin and does not appear on this list? Leave a message below and share your ideas!

Pantothenic acid and biotin

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Pantothenic acid and biotin

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.

Functions

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.




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Food sources

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

•     Proteins of animal origin
•     Avocado
•     Broccoli, cabbage and other vegetables in the cabbage family
•     Eggs
•     Legumes and lentils
•     Milk
•     Mushrooms
•     Viscera
•     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
•     Guts (liver, kidney)
•     Pork Meat
•     Yeast

Side effects

Pantothenic acid deficiency is very uncommon, but it can cause a tingling sensation 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

The 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) : established when there is not enough data to develop an RDA. It is set at a level that, it is believed, guarantees sufficient nutrition.

Dietary reference intake 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 old: 3 * mg / day
•     From 9 to 13 years old: 4 * mg / day
•     From 14 years old and up: 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 old: 8 * mcg / day
•     From 4 to 8 years old: 12 * mcg / day
•     From 9 to 13 years old: 20 * mcg / day
•     From 14 to 18 years old: 25 * mcg / day
•     From 19 years old and up: 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.

Foods with biotin

• High Potency Biotin USP (D-Biotin) 100mg (100,000mcg)

Improve the appearance of your skin and hair by incorporating foods with biotin into your diet. In general you do not need to take biotin supplements since the food can cover our daily needs for this nutrient. In another article of Okdiario-recipes we talk about foods that raise uric acid , today foods with biotin .

What is biotin for?

Biotin or vitamin B7 or vitamin H is a water-soluble vitamin that the body can obtain by synthesizing it from the intestines or through food. The EFSA, (European Food Safety Authority), highlights that biotin is a vital nutrient for our body, among the functions of this vitamin include:



High Potency Biotin USP (D-Biotin) 100mg (100,000mcg)

•     Produce fatty acids and amino acids that help create proteins. Biotin helps several enzymes to carry out the transfer of carbon dioxide . That is, it helps the cells to metabolize fatty acids and amino acids.
•     Convert food into glucose , necessary to produce energy. B7 has an important role in the metabolism of carbohydrates. Studies in animals suggest that biotin supplements can help balance blood sugar levels, however more research is needed to draw conclusions.
•     Maintain the metabolism of macronutrients.
•     It helps to keep the skin, the horse and the nails . In a double-blind study of women with thin, weakened hair, biotin was found to help promote healthy hair. Women who took biotin supplements experienced an increase in hair growth and volume.
•     Contributes to the normal function of the nervous system.

Foods with biotin

•     Beer yeast
•     Liver
•     Kidneys
•     Soy
•     Yolk
•     Fruits
•     Beer yeast
•     Nuts (almonds, peanuts, walnuts, pistachios)
•     Salmon
•     Whole grains
•     Avocados
•     Cauliflower

Recommended intake of biotin

Since this vitamin is less studied compared to other vitamins, there is no officially established recommendation. However, the US National Library of Medicine recommends a dose of 30 micrograms for adults . If we talk about children it is between 20-25 mcg.

Biotin deficiency

Biotin or vitamin B7 deficiency is quite rare, because our body can synthesize it from the bacteria of the digestive tract. However, despite being rare when it occurs, it is serious. The risk groups to suffer this deficiency are patients with diabetes, those who have a malabsorption of vitamins from food, people undergoing dialysis or patients undergoing total intravenous nutrition.

Among the symptoms that this deficiency can produce are:

•     Hair loss
•     Dry and scaly skin
•     Cracks in the lips
•     Swollen tongue
•     Dry eyes
•     Loss of appetite
•     Fatigue
•     Difficulty sleeping
•     Depression

The 10 foods richest in vitamin B8 or Biotin

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The 10 foods richest in vitamin B8 or Biotin

Vitamin B8 or H

This vitamin is also known as Biotin, vitamin H or B8 and today, it is placed inside several cosmetics , such as horse shampoo that makes hair grow very fast and with shine.

It is one of the vitamins capable of fixing carbon dioxide in the body by means of fatty acids.

This type of vitamin is also used in cases of diabetes and for seborrheic dermatitis . When you have a notable absence for several months of this vitamin, you can have serious problems of type II diabetes.

If you have problems with this type of vitamin it can be obtained by means of some foods in a natural way. Some of the foods that give a greater contribution of this vitamin are the liver, the yolk of the yeast, the kidneys.



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If you want to get the right amount of biotin without having more than you need, the best way to do it is through daily food without having to take any kind of tablets.

Biotin is one of the vitamins that can be eliminated through urine and sweat , which makes it very complicated to have an overdose of this type of vitamin.

Food rich in vitamin B8 vitamin H or Biotin content

From what sources can this vitamin be obtained?

Biotin is a type of vitamin that can be easily obtained because it is found in a lot of sources.

Of animal origin, it is found in the meat and yolk of the eggs, as well as in the viscera. It is also found in foods such as the liver.

From vegetable sources, in this case, foods that have biotin are those found in beer yeast or mushrooms, nuts, barley, soy, among others.

It can also be obtained by means of supplements or capsules.

Benefits of biotin

Vitamin B8 is a type of supplement that is increasingly used in the aesthetic and many beauty centers are using this vitamin in cosmetics.

It also intervenes actively in hemoglobin and in all body processes related to energy .

It is able to obtain energy for the body at any time from the intake of glucose and also must be presented daily in the body because it is responsible for the metabolism of carbohydrates, as well as lipids .

Biotin works very well for people who have problems with hair loss and nail problems, as well as dry skin problems .

They work in conjunction with folic acid and proteins.

In case of diabetes problems, this vitamin regulates blood sugar levels .

Biotin deficiency

Although it is unlikely that a person has a deficiency , there are cases in which it can occur. They usually occur due to loss of appetite or sores in the mouth and tongue.

The skin begins to feel much drier and you begin to see skin rashes or early seborrheic dermatitis . You can also have problems with vomiting and nausea and alterations related to nerves , such as anxiety , insomnia, among others. In severe cases, depression can be reached.

The recommended daily dose (CDR) for the European Union of biotin in adult person is 50 μg / day (1 mg is equivalent to 1000 μg).

The 10 foods (sources) higher in vitamin B8 or Biotin

The recommended daily amount of vitamin B8 in adults as mentioned above is 50 μg / day.

Among the ten foods richest in vitamin B8 content (Biotin) we find:
VD - Daily value (recommended daily amount).
Cup - Conversion in kitchen, 1 cup = 200 ml.

1. Peanuts

peanuts or peanuts
The peanuts are rich in proteins and omega 6 that goes very well for the control of cholesterol , also to keep blood flowing and thus prevent possible spins which can cause stroke or other circulatory problems.

Its content in vitamin B8 is:

    88% VD or 26.28 micrograms per 1/4 cup.

2. Almonds

almonds
They are the most nutritious nuts. They strengthen bones and teeth, prevent cardiovascular diseases and are very good for the brain.

Its content in Biotin is:

    49% DV or 14.72 micrograms per 1/4 cup.

3. Sweet potato

sweet potato or sweet potato
As we have seen, it is very rich in vitamin A and folic acid. Easy to digest and brings a lot of energy.

Your contribution in vitamin B8 or Biotin is:

    29% DV or 8.60 per cup.

4. Eggs

three eggs
They are a great source of protein, according to studies help prevent cataracts and macular degeneration thanks to its content of zeaxanthin and lutein. It is one of the few foods that provides natural vitamin D , helps in heart health and has anti-anemic properties thanks to that favors the production of red blood cells and their iron content.

Its content in B8 is:

    27% VD or 8 micrograms per egg (unit).

5. Onions

onions and raw cut onions
The onion brings many nutrients and benefits to the body. It provides essential amino acids , minerals and trace elements, fiber, essential oils, vitamins of group B and vitamin E and C. It is diuretic and provides expectorant, fungicidal and bactericidal properties.

Its content in vitamin B8 is:

    27% DV or 7.98 micrograms per cup.

6. Oats

oat plant
Oats provide many health benefits. It is depurative, helps in the control of blood sugar levels, is anticarcinogenic, improves digestion, prevents thyroid problems and osteoporosis, good for the heart and central nervous system, good source of energy and is also used to lose weight and Beauty treatments.

Your contribution in B8 is:

    26% VD or 7.80 micrograms per 1/4 cup.

7. Tomatoes

plate with tomatoes
It is rich in vitamin A and C , appetite stimulant, cleanser of organisms and provides many nutrients and benefits to the body.

Your contribution in B8 (biotin) is:

    24% DV or 7.29 micrograms per cup.

8. Carrots

carrots
It is also rich in vitamin A and a good source of sulfur, sodium and chlorine. It is diuretic and digestive, stimulates the appetite, helps regulate the menstrual cycle, activates the tanning process, fights constipation, good for the eyes and strengthens nails and hair.

Its content in Biotin or B8 is:

    20% DV or 6.10 micrograms per cup.

9. Walnuts

walnuts
They are rich in antioxidants and vitamins. They promote intellectual development, prevent osteoporosis and help reduce bad cholesterol among other properties.

Its content in vitamin B8 is:

    19% VD or 5.70 micrograms per 1/4 cup.

10. Salmon

salmon dish
It is rich in proteins, vitamins B3 , B6 , B12 and essential acids for our health. Its regular consumption helps to have a healthy heart, helps in joint pains, helps in the prevention of cognitive problems, reduces the risk of suffering eye problems and is a powerful antioxidant, helping to prevent cancer .

Biotin (vitamin H): Daily needs

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Biotin (vitamin H): Daily needs

With a balanced and varied diet, you can usually cover the daily needs of biotin. It is estimated that the daily value needed is between 30 and 60 micrograms (μg) of biotin (vitamin H) per day for adults. Children of school age between seven and ten years have daily needs of around 30 micrograms. In infants and young children, adequate intake is between 5 and 15 micrograms of biotin per day.



Phytoceramides with Biotin 240 Capsules

Group     Age     Amount of biotin μg / day
Infants     Up to 12 months     5-10
Children     From 1 to 7 years
From 7 to 10 years
From 10 to 15 years     10-15
15-20
20-35
Young and adults     From 15 to 65 years old     30-60
Greater     65 years or older     30-60

Pregnant and lactating women may have a greater need for biotin. The same is true for people who use excessive amounts of alcohol or who consume nicotine. Especially people who have a diet based on the consumption of raw eggs should ensure that they consume enough biotin.





Biotin (vitamin H): Its function in the body
Biotin is also called vitamin H. It contributes to the healthy growth of the skin and hair. That is why the use of biotin is recommended when different dermatological problems appear, such as acne .

Biotin plays a central role in the metabolism of fats, carbohydrates and proteins , in its coenzyme function. Coenzymes are components of enzymes . The enzymes act as catalysts. Without these, some biochemical reactions of the body would not be possible, or would occur very slowly.

An example of one of the chemical reactions in which biotin acts as a coenzyme is that known as gluconeogenesis . In gluconeogenesis sugar (glucose) is obtained from proteins and fats in the body. This mechanism allows blood sugar levels to increase. In periods of hunger, the body does not receive enough sugar (carbohydrates). Gluconeogenesis ensures that there are always adequate levels of sugar in the blood.

Biotin also has a positive effect on the quality of the nails. In people with "weak nails" this vitamin can help improve the thickness and texture of the nails as well as their strength. On the other hand, biotin is important for the growth and life of blood cells, nervous tissue and sebaceous glands.

Biotin (vitamin H): Foods with biotin

• Mason Natural Mega Biotin Liquid Soft Gels, 10,000 Mcg, 50 Count

Biotin (vitamin H): Foods with biotin

There are many foods that contain biotin (vitamin H) and are good sources of this vitamin, including liver, kidneys, soybeans, milk, eggs and various fruits and vegetables such as bananas, spinach and tomatoes. Also nuts and almonds contain a lot of biotin.

Many plant foods contain biotin in its free form. In foods of animal origin and yeast, biotin must be separated through digestion so that the body can absorb it.

Biotin is a water-soluble vitamin. Therefore, the vegetables should not be cooked for too long and the cooking water should also be consumed when possible.



Mason Natural Mega Biotin Liquid Soft Gels, 10,000 Mcg, 50 Count

In the following table you can see a list of foods and their biotin content:

Food     Biotin content in μg / 100 g
Beef liver     100.0
Liver of pork     30.0
Whole milk     3.5
Herring     9.0
Banana     5.0
Strawberries     3.0
Chicken egg     23.8
Tomatoes     3.0
Green peas     2,1


Biotin deficiency

Biotin deficiency is rare. Normally, with a balanced and varied diet you can get enough biotin.

However, people in the following groups should make sure they are getting enough biotin:

•     Lactating women : Biotin is found in small amounts in breast milk. Cow's milk contains between four and eight times more biotin than breast milk. Therefore, it is perhaps advisable, after consultation with the doctor, to provide biotin supplements during the period of lactation to the babies.
•     People with hereditary diseases : there are genetic defects that can cause a deficiency of biotin. An example is the congenital deficiency of an enzyme (biotinidase), important for the use of biotin in the body.
•     People who consume excessive alcohol : people with liver cirrhosis caused by alcohol may suffer from biotin deficiency.
•     Smokers : nicotine increases the consumption of biotin in the body.
•     People who make excessive consumption of raw eggs : in the egg white, biotin is linked to the avidin protein . The body is not able to separate biotin from avidin. This is only possible when the egg is cooked at 100ºC. People who take many raw eggs and who take a few foods that contain biotin may suffer long-term nutritional deficiencies.

The body reacts to biotin deficiency with different symptoms . The typical annoyances are the following:

•     Inflammatory reactions of the skin (dermatitis) and tongue (glossitis)
•     Sickness
•     Hair loss and brittle nails
•     High blood cholesterol concentration (hypercholesterolemia)
•     Disorders of cardiac function
•     Anemia
•     Depression