Biotin is a vitamin found in small amounts in many foods. Also called vitamin B8, this vitamin is soluble in water, alcohol and susceptible to oxidation.
Biotin is important as a cofactor of enzymes that are involved in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis and in the metabolism of leucine.
Where is Biotin Found?
Biotin is found in many foods such as: wheat germ, whole grains, whole wheat bread, eggs, dairy products, nuts, chard, salmon and chicken.
Biotin present in food is generally bound with proteins and has a relatively poor absorption.
You can also consume Biotin by means of natural products such as Dr. Relax Pro by Codeco Nutrilife, which includes: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin) and folic acid.
Benefits of Biotin
Biotin plays a key role in the body. It improves the health of the skin, the nerves, the digestive tract, the metabolism and the cells. It can also help treat some types of nerve pathologies such as peripheral neuropathy (which can result from kidney failure or diabetes).
Biotin supplements have been used to treat a number of conditions:
- Biotin deficiency. Pregnant women usually have low levels of Biotin, so some take supplements
- Type 2 diabetes. Research suggests that the combination of Biotin and chromium can improve blood sugar levels (glycemia)
- It can improve insulin resistance in cases of type 2 diabetes. However, more studies are needed in this regard
- Improves the health of the skin
- Could help strengthen brittle nails
- Other uses: milk crust, hepatitis, hair loss and depression. The benefits of Biotin for these uses have not yet been confirmed
The Institute of Medicine has established an adequate intake (AI) of Biotin.
- 0-6 months: 5 micrograms / day
- 7-12 months: 6 mcg / day
- 1-3 years: 8 mcg / day
- 4-8 years: 12 mcg / day
- 9-13 years: 20 mcg / day
- 14-18 years: 25 mcg / day
- 19 years and older: 30 mcg / day
- Pregnant women: 30 mcg / day
- Breastfeeding: 35 mcg / day
Biotin appears to be safe and well tolerated, even when it is ingested in high doses. The maximum recommended dose is unknown.
- Biotin may weaken the effect of some anti-cholesterol medications
- Many medications can lower Biotin levels, including some antibiotics and anti-acne medications
- Some anti-epileptic medications may decrease the absorption of Biotin
- Consumption of lipoic acid may increase the need for Biotin. Raw egg whites can also reduce Biotin levels in the body
Consult a doctor before using Vitamin B8 supplements. Do not give a child biotin unless the pediatrician recommends it.