biotin (H): converts food into energy

Also known as vitamin H, biotin ( part of B complex group) is a water soluble vitamin that plays a key role in the metabolism of nutrients and in the production of energy. Focus on this vitamin unknown to the general public …

Summary

What is biotin exactly ?

Benefits and vertues of biotin

Dietary Sources

Recommended Intakes

Available forms

Precautions

What is biotin exactly ?

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Benefits and vertues of biotin

Biotin is essential for the renewal of skin, nail and hair cells, three roles which form the basis of its main medical indications.

Hair issues : Biotin is often used as a treatment against hair loss, whether in care products (shampoos, lotions, conditioners, etc.) or in food supplements, in which it is most often vitamin B5.
These treatments would be mainly effective in people with a deficiency or deficiency in vitamin H. According to a recent study1, more than one in 3 women affected by diffuse alopecia (hair loss over the entire head) is deficient in vitamin H.

Improves skin health : A lack of Biotin can cause seborrheic skin (inflammatory dermatoses in the form of red plaques) or acne.

Strenghtens nails : Since fingernails are just like hair, biotin also helps improve health and quality. A study conducted by Dr Larry Hochman in 1993 at the University of Colombia3 shows that 63% of people supplemented with vitamin H saw the quality of their nails improve. Nails tend to get thicker and less brittle under the influence of biotin.

Diabetes: Preliminary research indicates that a combination of biotin and chromium might improve blood sugar control in some people with type 2 diabetes, but biotin alone doesn’t seem to have the same effect. More research is needed to determine whether biotin has any benefit

Biotin dietary Sources

Like most B vitamins, biotin is found in a wide variety of foods, but usually in low concentrations. The only two foods that contain vitamin H in high quantities are brewer’s yeast (179 µg / 100g) and royal jelly (107µg / 100g).
Other interesting sources of biotin are oilseeds, especially almonds (49 µg / 100g), organ meats, in particular liver and kidneys (27 to 37 µg / 100g), wholemeal bread (32 µg / 100g), legumes such as black beans (18 µg / 100g), hard-boiled eggs (16 µg / 100g), certain cheeses such as cheddar or brie (6 to 8 µg / 100g), vegetables such as chard, tomatoes carrots or lettuce (5 to 11 µg / 100g) and red fruits such as strawberries and raspberries (1 to 4 µg / 100g).
The amount of biotin in foods varies a lot depending on the season and variety, and its bioavailability is generally quite low (only 20-40%).

µg: microgram

Biotin daily recommended intake

Adequate daily intakes for biotin from food, according to the National Academy of Sciences, are listed below.

♦ Pediatric

Infants birth – 6 months: 5 mcg
Infants 7 – 12 months: 6 mcg
Children 1 – 3 years: 8 mcg
Children 4 – 8 years: 12 mcg
Children 9 – 13 years: 20 mcg
Adolescents 14 – 18 years: 25 mcg

♦ Pediatric

Infants birth – 6 months: 5 mcg
Infants 7 – 12 months: 6 mcg
Children 1 – 3 years: 8 mcg
Children 4 – 8 years: 12 mcg
Children 9 – 13 years: 20 mcg
Adolescents 14 – 18 years: 25 mcg

Source: https://www.mountsinai.org/

Available forms

Biotin is available in multivitamins and B-vitamin complexes, and as individual supplements.

Standard preparations are available in 10 mcg, 50 mcg, and 100 mcg tablets and contain either simple biotin or a complex with brewer’s yeast.

Precautions

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Nevertheless, biotin has not been associated with side effects, even in high doses, and is considered to be nontoxic

Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines