Biotin is a vitamin also known as vitamin H, vitamin B7, or vitamin B8. This substance is essential for the functioning of the human body; therefore, it is no coincidence that the word by which it is known has the prefix Bio, meaning "life" in Greek.
This vitamin is found in foods such as eggs, milk, bananas, fish, peas, mushrooms, beef liver, brewer's yeast, nuts, strawberries, tomatoes, and brown rice, among others. Including these foods in your diet will allow you to reap all the benefits of this vitamin. A biotin deficiency can lead to various deficiencies in the body's systems.
Properties of Biotin
Biotin plays a fundamental role in human metabolism, as its primary property is that of a coenzyme. This means it is part of the enzymes that lead essential processes for the body to assimilate proteins, fats, and carbohydrates. Thanks to biotin's involvement in metabolism, it is possible to obtain more energy from the food we consume.
Biotin also has the ability to promote cell regeneration in certain body tissues. Thanks to this, an adequate amount of biotin in the body helps strengthen and even rejuvenate some body tissues, making it a priority substance.
Biotin plays an important role in hemoglobin production, as well as in the body's cellular composition processes. It also has a direct effect on the functioning of the nervous system and helps to properly balance blood sugar levels.
Benefits of Biotin
This substance is highly recommended; it plays a vital role in the body and is therefore an essential vitamin. Thanks to its properties, the body can obtain numerous benefits from this vitamin. Some of the most specific are the following:
- It promotes the production of keratin in the body. This is why it has a direct effect on hair health, making it look shinier, preventing weakening and therefore hair loss, and promoting the growth of new hair. Thus, biotin is an ideal substance for treating hair problems. Also, due to the effect of keratin, nails are strengthened.
- It has a very beneficial effect on skin cell regeneration. For this reason, biotin prevents and treats dermatological problems such as acne, psoriasis, and dermatitis. It also helps maintain healthy, supple, and hydrated skin.
- By promoting energy production, biotin has a very beneficial impact on people's mood.
- Because biotin increases hemoglobin levels, it has an important effect on the oxygenation of the body and on the regeneration of cells throughout the body.
- It prevents cardiovascular disease.
- It has a direct effect on muscle tissue regeneration, making it a fundamental part of the treatment for muscle weakness, tears, spasms, or injuries of any kind. It also helps to tone muscles.
- It prevents diabetes, as it efficiently regulates blood sugar levels.
- It promotes long-term memory and essential aspects of the organism such as body movement, coordination, balance and perception of stimuli in general.
While it is true that biotin has recently gained significant importance due to its aesthetic effect on hair, skin, and nails, appropriate levels of biotin in the body offer many more benefits than have been popularized.
Problems due to Biotin Deficiency
When biotin levels are very low in the body, the symptoms that appear are very diverse and can have significant health consequences. Some of these are:
- Hair loss
- Weakening of the nails
- Muscle weakness.
- Skin degeneration.
- Reduction in hemoglobin levels.
- Depression.
Prolonged biotin deficiency in the body can cause or contribute to the development of very serious conditions such as: diabetes, anemia, chronic weakening of the body's muscles and widespread degeneration of the body's cells, resulting in numerous health problems.
How to consume Biotin?
It is recommended to include foods containing this vitamin in your daily diet. Regardless of your dietary regimen, you can find sources of biotin, as it is present in both animal and plant-based foods. Some of the foods with the highest biotin content are:
- Dried fruit
- Chard
- Egg
- Whole grains
- Mushrooms
- Liver and kidney
Likewise, there are biotin supplements that can be taken to ensure that the body has a sufficient amount of this essential substance for life.
How much biotin should be consumed?
Because it is such an important substance for the body, daily biotin intake is not just essential, it's mandatory. It is estimated that an adult's body requires 30 mcg of biotin each day. For pregnant women, biotin intake should be higher.
In the case of children, the recommendations are as follows:
- For newborns, up to 12 months of age, 7 mcg of biotin is recommended.
- For children between 1 and 3 years of age, 8 mcg of biotin is appropriate.
- From the age of 4, biotin intake should increase by 20 to 25 mcg.
Side Effects of Biotin
Consuming high amounts of biotin does not appear to have any side effects. To date, there is no evidence that high biotin intake has any negative impact on the functioning of the human body.
Because it is a water-soluble substance, if you consume more than your body needs, it will be eliminated through urine. However, it is advisable not to exceed the recommended intake.