Biotin or vitamin H is known for its action on the skin and hair, but also very good to maintain a proper functioning of the bone marrow. Let’s see what this means.
The biotin (vitamin H) is a soluble vitamin in water it contributes to the formation of acid fatty and facilitates the metabolism of amino acids and carbohydrates.
The human body needs for the functioning of cells, for growth and development. However, it is not able to synthesize by itself.
In order to ensure a sufficient amount of biotin to meet daily needs, it is important to take them from the outside by choosing the right foods and, if necessary, use biotin supplements.
Food sources that provide us with biotin
Produced in a small part by intestinal bacteria, biotin is present in various foods such as yeast, beef liver, egg yolk, cow’s milk and cheese, nuts, wheat, rice, lentils, peas, carrots, lettuce, cauliflower, mushrooms…
It is good to remember that biotin binds to a protein, avidin, present in the egg. In addition, we must pay attention because excessive consumption of raw or boiled eggs water in the diet (especially those who eat egg whites without having cooked) can make biotin intake is zero. It would be a dietary biotin indispensable, i.e. that we take with food but not as if we were to take. However, when cooking eggs avidin is denatured, and this eliminates its negative impact on the absorption of biotin.
Biotin can be found in the market with several names: vitamin I, vitamin B7, vitamin B8 and the most common (besides biotin), vitamin H.
Biotin acts as a coenzyme. This means that its availability is important to the function of several enzymes (for example, some dependent carboxylase ATP). These enzymes are involved in the metabolism of fats and carbohydrates and various other reactions that occur in the body cells.
It is also necessary for proper functioning of the bone marrow and for healthy skin and hair. In the latter case, it is recommended to take it along with folic acid. You may also want to read the article Vitamins for skin care.
Biotin deficiency is quite rare because it is a widespread vitamin between food and the body needs is very low.
Yet there are certain conditions such as pregnancy, prolonged use of a nasogastric tube feeding, a state of malnutrition or in cases where very rapid weight gain, which may pose a risk of low levels of this vitamin is lost.
It also appears that diabetes can lead to insufficient levels of the vitamin.
Finally, biotin deficiency has also been associated with smoking and people who consumed 2 or lighter raw egg a day for several months.
Unfortunately, there is still a laboratory test able to reliably detect biotin deficiency. To recognize that this vitamin lack is made based on symptoms and patient characteristics.
The lack of biotin causes skin disorders (dry scaly dermatitis, especially), and baldness (alopecia), a general feeling of fatigue and drowsiness accompanied by muscle aches.
Also, if there are no adequate amounts of bitoina hair thins and loses its natural color.
Reddish eruptions mainly focus around the eyes, nose and mouth appear.
As the nervous system, feel fatigue and often falls into a state of depression, exhaustion, hallucinations and tingling in arms and legs. Did you know that night cramps can be caused by a deficiency of vitamin H?
The intake of biotin is used both to treat and to prevent deficiency. In addition, it is one of the most valuable vitamins to combat hair loss, brittle nails, mild depression and, in children, seborrheic dermatitis.
You may also like to read another article on EGoodH: The best nutrition tips to prevent high blood pressure
In the case of hair, biotin helps combat hair loss when taken in combination with zinc and applying creams based clobetasol propionate (Etrivex Shampoo, for example).
Not only that, according to some studies, the combined intake of biotin and chromium can help people who suffer from diabetes type 2 to control blood sugar levels and also monitor the levels of cholesterol in the blood.
It is also recommended its use in people with kidney problems serious and need dialysis.
As for athletes or seborrheic dermatitis there are no studies to verify that work their consumption to help in these cases. Therefore, it remains to know if it really is useful in improving performance in sports, as has been saying it.
The daily requirement of biotin is very small.
- For babies is 7 micrograms per day.
- For children 1 to 3 years rises to 10.
- For children 4 to 6 years old it is 15.
- For children 7 to 10 years old it rises to 20 micrograms,
- For 11 years it is considered to be needed about 0.1 mg per day.
- Between 11 and 14 years best 25 micrograms per day for men and women are advised.
- Between 15 and 17 years and adults it rises to 30 or 35 micrograms.
These are key data, remember that the dose depends not only on age but on the conditions of the person. For example, in the case of dialysis applications biotin may increase. Also during pregnancy and lactation that is considered about 35 micrograms per day adequate intake.
Therefore it is important to consult a doctor ever before, even if you take supplements that can be purchased without a prescription.
Safety and Contraindications
The biotin-based products that are taken orally are considered safe for most people, if taken in recommended doses.
Consumption not only does not seem to have contraindications during pregnancy and lactation but considered essential to use them, always under medical supervision and the dose you have indicated.
As for the shape directly injected intramuscular no toxic effects are known and considered safe.
Interactions with drugs, supplements and foods
As to possible interactions with supplements, drugs or foods, it is important to remember that the absorption of biotin is inhibited not only by the avidin present in the egg, but also pantothenic acid, a molecule also known as vitamin B5 whose absorption can be reduced in turn by biotin.
Also common intake of alpha-lipoic acid and biotin makes these molecules together reduced absorption.
Finally, biotin may reduce the rate at which the liver degrades certain drugs, increasing the risk of side effects. Intake biotin might interfere with the effect of the active ingredients which are modified by the cytochrome P450 1B1 (CYP1B1). If in doubt, consult your doctor.