Biotin -overview, Uses, side effects, precautions, interactions:
Biotin (Vitamin B7) is a vitamin found in foods that is important for healthy hair and skin. Biotin can also be used to lower cholesterol levels and treat nutritional deficiencies, including brittle nails, eczema and more. Some signs of a deficiency in biotin are brittle nails, rapid hair loss and thinning hair, as well as dryness on the scalp. It is also known to increase levels of homocysteine - an amino acid needed for normal blood clotting - which can lead to increased risk of heart disease. Other than these side effects, there have been no other major reports associated with high biotin intake by humans in over 200 years of use.
Biotin is found in many foods. It is readily available in whole grains and yeast ( bread, cereal, brewer's yeast ), as well as nuts and seeds. Biotin is also produced by the body, but only at very low levels, which are not enough to cause toxicity. In contrast to biotin supplements, the body produces very little biotin naturally without the aid of supplements or fortified foods.
Biotin deficiency is rarely seen in healthy people, but it can be seen in those taking antibiotics that reduce normal gut bacteria or those who consume a diet consisting mostly of processed foods.
Biotin may protect against cancer by helping the body to metabolize fats.
Biotin is important for normal body functions but unlike other vitamins it is not essential for life. It is, however, an important nutrient that people unknowingly need. Biotin supplements can help to prevent deficiency, improve hair and skin health, and also reduce the risk of cardiovascular disease. There are many problems associated with biotin deficiency including fatigue, skin rashes and mental disorders.
Minerals such as zinc, copper and iron are involved in various chemical reactions in the human body. They make a significant contribution to energy production, growth and development – all of which are vital for maintaining good health in the human organism.
Nutritional supplements hit the market in the mid-nineteenth century, although their biggest impact on our health and well-being has been in the last 50 to 60 years.
Here are some more facts about biotin:
Biotin is the smallest of all known vitamins, with only a 0.2 nanometre molecular weight. It is also one of the most water-soluble vitamins. Iron and copper are heavy metals with a molecular weight of approximately 150, while some vitamins, such as thiamine (vitamin B1) and riboflavin (vitamin B2), have molecular weights that vary from 250 to 2 000 – biotin’s is way below 1 000. Biotin is often called vitamin H because of its involvement with hair, skin and nail growth. However, it is not included in some of the most popular multivitamin brands on the market.
Biotin deficiency is rare because the human body can synthesize biotin from food. It is only seen in people suffering from malnutrition and eating a very limited diet consisting mostly of processed foods.
Biokinetics (the study of how a substance moves through living matter) predicts that biotin should be absorbed via passive diffusion, therefore absorption depends on the presence and abundance of sodium-dependent multivitamin transporters (SMVT) at intestinal cell membranes.
Biotin is a water-soluble vitamin and its solubility in water is dependent on pH. However, there are also other factors that affect its solubility such as temperature, ionic strength and the presence of organic molecules, such as fatty acids and cholesterol.
Biotin is not toxic but excess intake may result in a condition known as ‘biotin intoxication’: an abnormally high level of circulating biotin in the blood can lead to a number of problems including nausea, vomiting, neurological symptoms such as muscle weakness and paralysis, or skin rashes or eczema. This can be avoided by taking biotin supplements.
Biotin binds to fats and it is thought that this is why it protects against high cholesterol.
Biotin supplements can be used to prevent vitamin B deficiency. In a study of pernicious anemia patients taking biotin, they saw significant improvements.
There are also many uses for biotin in the treatment of skin disorders and conditions such as psoriasis and acne. Biotin is a powerful antioxidant that could be useful in the treatment of cancer and heart disease.
It has also been reported that high doses of biotin may help to cure cancer, but there have been no studies done on this so far.
People with a poor diet and high intake of sugary foods or alcohol may not benefit from a biotin supplement.
A biotin-rich diet was found to be more effective than a placebo in treating nail disease.
Main sources of biotin are dairy products such as milk, liver, cheese and yoghurt as well as nuts and seeds, whole grains and yeast bread. Biotin supplements are also available; similar to other vitamins you can buy in pharmacies and supermarkets.
Biotin is also produced by the body but only at very low levels. A lack of biotin in the diet has no effect on health because the body produces its own vitamin B7 (also known as "bio" or "bi".)
The amount of biotin necessary for normal growth, development and optimal health is not known.
Biotin is known to be involved in many processes in the body and has many functions. It is essential for normal growth and development, as well as healthy hair and skin. Biotin also plays a role in supporting bone health, maintaining healthy liver function and reducing the risk of cardiovascular disease, diabetes, heart disease and cancer.
The amount of biotin needed by adults during their lifetime has not been determined. However, according to biokinetics (the study of how a substance moves through living matter) it should be absorbed passively via intestinal cells.
The recommended daily intake (RDI) for people aged 14 years and over is 30 micrograms per day.
People who are vegetarian or vegan should be aware that the amount of biotin in foods of animal origin is higher than those from plant origin.
Biotin or vitamin H (H for Haar und Haut – hair and skin) belongs to the family of water-soluble vitamins and is one of the smaller ones with a 0.2 nanometre molecular weight. It is a complex of four vitamins: pantothenic acid (vitamin B5), riboflavin (vitamin B2), ascorbic acid (vitamin C) and nicotinic acid (niacin). The human body synthesizes it from the consumption of food. It is possible for the body to make all the biotin needed for a healthy life.
Biotin becomes water-soluble at neutral pH levels. It has no odor or taste and is not harmful to health in small doses. It is absorbed via passive diffusion and its solubility in water is dependent on the concentration of sodium-dependent multivitamin transporters (SMVT) at intestinal cell membranes. Its main function is to maintain the health and integrity of skin and hair, but other recent studies indicate a role for biotin in energy metabolism, nervous system function and fatty acid synthesis.
Biotin is involved in many different processes in the body, including:
Supporting healthy hair growth
Biotin is considered an essential vitamin because it plays a role in maintaining healthy skin and hair, which are vital to good physical health. Biotin also plays a role in energy metabolism and is known as vitamin H (H for hair - haar – and Haut – skin). It is also commonly found in many hair and skin care products.
Biokinetics (the study of the movement of substances through living matter) predicts that biotin should be absorbed passively via intestinal cells, however, other physiological studies suggest that biotin might be actively transported by means of a sodium-dependent multivitamin transporter.
Biotin is water-soluble, which means it can dissolve in water. Biotin binds to fats and it is thought that this is why it protects against high cholesterol levels. It is also used to treat acne as well as nail disease.
Biotin is a powerful antioxidant that could be useful in the treatment of cancer and heart disease.
Biotin has been reported to help with some digestive disorders, including liver and pancreatic conditions.
A sustained intake of biotin leads to the formation of a harmless compound called biotinidase, which is produced by intestinal bacteria (microflora) and by some skin bacteria. It has been suggested that this compound may have an important role in preventing binding of biotin to dietary fats, which would otherwise reduce its bioavailability for cellular processes.
Biotin deficiency is usually caused by a poor diet and high intake of sugary foods or alcohol.
About half of all people lack sufficient biotin in their body. The lack of biotin can lead to a number of problems including nausea, vomiting, neurological symptoms such as muscle weakness and paralysis, or skin rashes or eczema. This can be avoided by taking biotin supplements.
Biotin binds to fats and it is thought that this is why it protects against high cholesterol.
A study has shown that biotin can also be used to treat ringworm infections and nail fungus.
It is believed that biotin can help with leukemia, but there are no studies to support this statement.
Other ways to get biotin from your diet:
The following foods have a good amount of biotin: cod liver oil, cauliflower, salmon, eggs and nuts.
4. Vitamin B6 (pyridoxine) – Pantothenic acid (vitamin B5) – Riboflavin (vitamin B2) – Ascorbic acid (vitamin C) – Nicotinic acid (niacin).
3. Vitamin B 12 (cobalamin) – Folic acid (pteroylmonoglutamic acid) – Cobalamins are complex proteins that consist of an organic (carbon-containing) part and a metallic element, usually cobalt.
Minerals - They form the building blocks for bones and teeth and for every organ in the body. The following minerals are required in relatively large quantities: Calcium, Magnesium, Phosphorus, Sodium and Potassium.
Nutrients are elements that we can't make in our bodies but must get from food or supplements—they include Vitamins, Minerals and Macronutrients. The four main Nutrients are: Vitamins (B group), Minerals (Minerals - Calcium, Magnesium, Phosphorus, Sodium and Potassium) and Macronutrients (carbohydrates and fats).
The body must make certain vitamins from the food it eats: B vitamins. B1 or thiamin - The body uses this for energy. It is found in meats, poultry and whole grains. B2 or riboflavin - This vitamin is required for healthy hair and skin. It is needed in every cell of the body. B3 also known as niacin - It's used by the body to make compounds that help with energy production as well as fluid balance in your cells. It's found in meats, fish and poultry. B6 - It's used to make proteins and red blood cells. It's found in meats and poultry. Folic acid - The body uses this when making DNA, which is a building block of all cells in the body. It's found in citrus fruits and vegetables like spinach, broccoli and lentils..
B9 or folic acid (folate, pteroylmonoglutamic acid) is a B vitamin that the body uses to help make DNA and healthy cells and tissues. It's present in dark green leafy vegetables, whole grains, legumes and citrus fruits.
B12 is an essential vitamin that can only be obtained by eating animal products or processed foods fortified with B12.
Biotin is a water-soluble B vitamin that aids in the metabolism of fats, proteins, and carbohydrates. It also helps maintain healthy hair and skin.
Choline (or citicoline) is a water-soluble nutrient that supports the processing of fats and cholesterol from food into energy. If your diet is lacking in choline, you may experience brain fog or mental fatigue.
Biotin has been found to be beneficial for fibromyalgia as well as for neuropathic pain (such as nerve pain).
The following foods have a good amount of biotin: eggs and nuts.
5. Vitamin B2, or Riboflavin (vitamin B12) – Natrii acidum (vitamine C) – Nicotinamide ad carbonicum - Animal derivatives (vitamine B complex).
Biotin, also known as vitamin H, is an essential water-soluble vitamin which aids in the utilization of fats and carbohydrates as well as in the production of skin and hair pigment. It also helps in the metabolism of fatty acids and cholesterol. It is vital for the proper functioning of the nervous system and for the temporary growth of cells.
It is also extremely important for pregnant women and infants as well as growing children, as it aids in fetal development and accelerates growth in young children.
Biotin deficiency may occur from eating a diet which lacks fresh fruits, vegetables or whole-grain cereals and may be seen in individuals taking metformin or large doses of vitamins C or E.
A lack of biotin can cause hair loss, brittle nails, weakness, depression and weight loss.
The following nutrients are found in food, but their sources may vary from one country to another:
Absorbency of micronutrients is dependent on the presence of certain other vitamins and minerals. For example, calcium must be taken with vitamin D to be absorbed well; iron absorption is enhanced by the presence of vitamin C.
In order to better ensure that you get these essential vitamins and minerals, it's important to eat a variety of foods. Red meats are great sources of zinc, magnesium, phosphorus and B12. Beans are a great plant based source of folate and iron as well as other B vitamins. Vitamin C is a vital nutrient required for the absorption of iron and some vitamins. Vegetarian sources of vitamin B12 include fortified foods such as soy milk, nutritional yeast and supplements.
Foods rich in micronutrients include:
Red meats, whole grains, blueberries, nuts and beans are all excellent sources of biotin. The following contains a good amount of biotin: eggs and nuts.
6. Vitamin E (tocopherol) – Tocopherol (Vitamin E) – Oleic acid (monoioylglycerol) – Alpha-tocopherol (vitamin E).
5. Vitamin C (ascorbic acid) - Ascorbic acid (vitamin C) – Di-cubebin ad Piperidum (vitamin E) - Nicotinamide.
Vitamin A or retinoids are also called vitamin A R, and are needed for healthy skin, vision and good night vision. While vitamin A is found in a variety of foods and has many other uses, it’s most effective as a supplement to be used in the diet due to its high content in natural foods such as egg yolks, liver, fish oils and carrots. Although vitamin A deficiencies are rare in developed countries, it is still commonly found in poor, underdeveloped countries.
The following foods contain a good amount of vitamin A or retinoids: green leafy vegetables, fish, eggs and liver.
6. Vitamin D (calciol) - Calcii acid(vitamin D) – Cholecalciferol (vitamin D).
Vitamin D is important for bone health as it helps to absorb calcium from the digestive system and also assists in the absorption of calcium from the intestines and from foods such as milk.
Calcium is an essential mineral required by the body for healthy bones and teeth. It is also important for healthy blood pressure and muscle contraction. Additionally, it helps maintain a regular heartbeat, as well as aiding in blood clotting.
A deficiency in calcium can cause brittle bones or osteoporosis, muscle cramps, confusion and poor bone growth.
The following foods contain a good amount of vitamin D or calcium: dairy products, green leafy vegetables and salmon with the skin.
7. Vitamin A (retinol) - Retinol (vitamin A) – Zeaxanthinum (vitamin A) - Biotinum ad Piperidum (vitamin B complex).
8. Vitamin E (tocopherol) – Tocopherol (Vitamin E) – Oleic acid (monoioylglycerol) – Alpha-tocopherol (vitamin E).
9. Vitamin K2, calcium and magnesium - Calcium, Magnesium and Vitamin K2 for the healthy bones, teeth, heart and muscles.
10. Omega 3, DHA and EPA - DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), Omega 3 fatty acids.
11. Zinc and selenium - Zinc and Selenium - Nicotinamide ad Carbonicum (vitamine B complex).
12. The 6-pack of Vitamins: Vitamins 1, 3, 6, 12 and G6P Complex.
13. Amino acids: Glycine, glutamine, arginine
14. Antioxidants: Epigallocatechin gallate (EGCG), lycopene
15. Cardio-Vascular/Antiplatelet Formula: CoQ10/green tea extract
16. Anticancer Formula: Lycopene/watercress extract.