Biotin is a B vitamin part of the 8 vitamins (vitamin B complex).
It is also referred to as vitamin B7 or Vitamin H. Generally the vitamin is used to help promote healthy mouth, liver, eyes, hair, skin and nerves. It is available in various foods like fish, meat, eggs, poultry, milk, whole grains, legumes and brewers yeast. It can be reduced when the foods are either frozen or cooked. The best way to prepare food that is rich in this vitamin is by steaming it. Sufficient levels of the vitamin are important in the body.
Some of the facts about this include:
- Biotin is required for growth of cells.
- It is necessary for production of fatty acids.
- It helps in fat metabolism.
- It aids in amino acids metabolism.
- It helps to boost immunity.
It plays an important role in citric acid cycle.
This is the process during aerobic respiration where biochemical energy is produced.
In addition to helping out with various metabolic reactions it also assists to transfer carbon dioxide.
- It is also helpful in the maintenance of good blood sugar levels.
- It is recommended for strengthening nails and hair.
- It is water soluble.
Discovery:
It was discovered in 1927 but it took 40 years of intensive research to be recognized as a vitamin in 1967.
Biotin is classified as an essential nutrient for the human body since it cannot synthesize it implying that it can only be obtained through diet.
It helps the body convert calories obtained from macronutrients i.e. fat, protein and carbohydrates into energy that can be used by the body.
Dosage:
It s great for expectant mothers as it helps the embryo to develop in a normal manner.
Its need differ according to an individuals’ age where kids between one and three years require about 8 micrograms of the vitamin on a daily basis. Kids aged between 4 and 8 years need 20 micrograms every day. Those between 9 and 13 are supposed to consume 30 micrograms daily while teenagers need about 200 micrograms. Adults who have attained 18 years should take 500 – 5000 micrograms per day while breastfeeding mothers should add 100 micrograms to this.
Deficiency:
Biotin deficiency is quite rare but it happens. Symptoms of this include hair loss and skin rashes. It can also lead to neurological symptoms such as numbness, depression, hallucinations, sluggishness and tingling sensation in both feet and hands.
Its deficiency is common with individuals who consume plenty of raw egg whites. This is because a protein known as avidin present in this binds to the vitamin blocking its absorption and also increasing its elimination from the human body.
Cooking it normally denatures the vitamin consequently changing its structure thus inactivating it.
You do not have to consume the vitamin from food as there are supplements found in the market that you can take.
If you want to take biotin, it is advisable that it is taken with a formula that has other B vitamins as they are best taken together.
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