Biotin (Vitamin B7, vitamin B8, vitamin H)
There are various forms of biotin and they all belong to the family of B vitamins. Biotin is synthesised from bacteria (including gut bacteria) and mold and yeast fungus, algae, and certain plants. Biotin is water-soluble and because it does not get stored in the body we depend on regular intake/production of the nutrient. Biotin is removed when boiled in water.
Functions and importance for
- Uptake and turnover of carbohydrate, fat, and protein
- Regulation of sugar metabolism. Type-2 diabetics often have lower biotin levels in their blood
- Nervous system
- Mental balance
- Production of urea
- Maintenance of mucous membranes
- Skin and hair
Deficiencies and poor utilisation may be caused by
- Overconsumption of alcohol
- Poor intestinal flora that destroyed the production of the microflora
- Long-term treatment with antibiotics and sulfa preparations that destroy the production of the intestinal flora
- Medical drugs against epilepsy
- Consumption of many raw egg whites that contains the protein compound avidin that binds biotin and prevents the uptake of the nutrient. Avidin is inactivated when heated.
- Old age
Deficiency symptom
- Fatigue
- Symptoms of the nervous system
- Depression
- Muscle pain
- Skin rashes by the mouth, nose, and ears
- Greyish skin
- Hair loss
Detection of biotin deficiency
The content of the enzyme propionyl-CoA in the white blood cells is used as a markers to detect a person's biotin status
Sources
Mainly organ meat, eggs, fish, whole-grain, mushrooms, fruit, greens, and nuts.
Content of biotin (vitamin B8) in micrograms per 100 grams
|
Pork liver/calf liver |
44/39 |
| Kale | 36 |
| Eggs | 25 |
| Oats | 19 |
| Mushrooms | 16 |
Recommended daily allowance (RDA)
Adults: 11 years of age and older: 50 micrograms
Children: 1-10 years of age: 8 micrograms
Increased need
- The mentioned deficiency symptoms and with use of certain medical drugs
- Pregnancy and lactation
- Overconsumption of alcohol
- Poor intestinal flora
- Old age
- Certain types of antibiotics and epilepsy drugs
Important information
Supplements should normally be taken with other B vitamins and not together with antacids.
Overdosing - side effects
No side effects have been observed. However, it is advised not to ingest daily doses in excess of 225 micrograms.