As a member of B vitamins family, Vitamin H is probably better known under the name biotin or vitamin B7. This vitamin is water soluble, which means that if it’s not used in the body, it is eliminated in urine. Unlike other vitamins that the body must intake with diet, this vitamin is synthesized in the body by the bacteria found in the colon.
One of the main tasks of biotin is to ensure proper growth. It helps in the synthesis of DNA, RNA and nucleic acid, and it is particularly important for the growth of cells in the body. It is essential for the metabolism of fats, proteins and carbohydrates, and it’s necessary for the production of fatty acids.
Studies has shown that when the immunity is reduced, always appears lack of this vitamin and comes to reducing of the amount of plasma cells, which produce antibodies.
Biotin helps in maintaining adequate levels of sugar in the blood, and helps in people with diabetes, because it stimulates the body’s response to insulin. Also this vitamin plays important role in maintaining of the hair, nails and skin, and because of that it often can be found in many cosmetics skin care and skin treatment products. Biotin can reduce symptoms of depression and also helps in reducing the pain.
Vitamins B5, B11, B12, B-complex, vitamin C and sulfur, helps the absorption of Vitamin B7, while coffee, alcohol and some drugs (antibiotics), reduce its absorption.
Foods rich in Biotin
This vitamin can be found in the liver and kidneys, in dairy products (milk, cheese, butter), egg yolk, bananas, strawberries, avocado, watermelon, grapefruit, grapes, mushrooms, peas, beer yeast, wheat germ, nuts, beans, peanuts and foods with a high content of omega – 3 fatty acids, such as salmon, tuna, mackerel and herring.
Recommended daily intake
Daily intake for healthy individuals and pregnant woman is 300 micrograms. Breastfeeding mothers require more and recommended daily dose for them is 350 micrograms.
Deficiency of Biotin
Because body needs small amounts of this vitamin, very rarely occurs a deficiency of biotin in the body. Lack of this vitamin can occur in people who have been on long-term therapy with antibiotics or have been long time on infusion.
Several symptoms can indicate deficiency, and some of them are: loss of appetite, nausea, muscle aches, fatigue, depression, anorexia, anemia, dermatitis and eczema on the face and body, hair loss and more.