BIOTIN

Vitamin B7 , vitamin H

Description

Biotin is involved in the metabolism of carbohydrates, amino acids and fats. It is necessary for proper growth and development and helps the body produce digestive enzymes and antibodies.

Sources

Biotin is found in liver, dairy products, whole wheat bread, corn, mushrooms, most vegetables, peanuts, bananas, grapefruit, watermelon, strawberries, fish, meat and egg yolk. Intestinal bacteria also synthesize biotin.

Wheat contains a significant amount of biotin but it is not absorbed.

Heat destroys biotin.

Adequate intake (AI)

AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.

Persons taking anticonvulsants or undergoing chronic hemodialysis should increase their intake of biotin.

Deficiency

Deficiency is extremely rare. Furthermore, body stores of biotin are sufficient to meet the body’s requirements for several weeks.

Biotin deficiency may lead to hair loss, loss of appetite, weight loss, depression, dermatosis, dry skin, elevated cholesterol, nausea and loss of taste.

Toxicity

No reported cases of toxicity.

Supplements

Since biotin is readily available in food, supplements are not necessary.

Although some use biotin to treat acne, hair loss and seborrheic eczema, it is not effective.

Watch what you eat. Diet has a significant impact on health!