Biotin is a water-soluble B vitamin, which is also called vitamin B7 and formerly known as vitamin H or co-enzyme. Generally, biotin is involved in a wide range of metabolic processes, both in humans and in other organisms, primarily related to the utilization of fats, carbohydrates, and amino acids. This means that biotin helps to turn the carbohydrates, fats, and proteins in the food you eat into the energy you need. Vitamins that fall under the “B” category are vitamins that usually help to support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes.
Like we mentioned in the previous paragraph, biotin has vital metabolic functions. Without biotin as a co-factor, many enzymes would not be able to function properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, as well as the nervous system. Biotin can help address high blood glucose levels in people with type 2 diabetes and may be helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal disorder.
Although biotin deficiencies are rare, they are not impossible to have. Fortunately, daily requirements of biotin for a healthy and stable life are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used. However, long-term use of certain anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, intravenous feeding, and eating raw egg whites on a regular basis can lead to biotin deficiency. Symptoms of biotin deficiency include seborrheic dermatitis (scaly, itchy scalp) dry skin, brittle hair/hair loss, fatigue, intestinal tract issues, muscle pains, and nervous system issues.
Recommended Adult Dosage
The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily adequate intake (AI) of 30 mcg in adults 19 years and older. The recommended daily AI for pregnant women is 30 mcg, and 35 mcg for breastfeeding women. Dr. Weil recommends 50 mcg, as part of a B-complex that contains a full spectrum of B vitamins, including thiamin, B12, riboflavin, and niacin. Our Just Potent Biotin contains about one hundred and fifty capsules (150) and contains 10,000 MCG.
Recommended CHILD DOSAGE
The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily AI of 5 mcg daily for infants ages 0-6 months; 6 mcg daily for children ages 7-12 months; 8 mcg daily for children 1-3 years of age; 12 mcg daily for children ages 4-8 years; 20 mcg daily for children 9-13 years; and 25 mcg for teenagers. Dr. Weil recommends 40 mcg as part of a daily children’s multivitamin, but you should always discuss with your pediatrician before starting any supplements.
Where is Biotin Found? (part A)
There are actually eight different forms of biotin, but only one is naturally occurring — the kind found in food sources. This type is called “D-biotin” and is believed to be the only type that has full vitamin capabilities. This is another example of why it’s always best to get your vitamins and minerals from real food sources whenever possible since they include nutrients just as nature intended for the body to use.
Fourteen years ago, when researchers examined 51 different foods to identify how much biotin was available, they found a wide range of varying biotin levels within each food. For those reasons, many authorities (including the USDA) do not list the amount of biotin available in common foods. However, according to studies, the foods below were some of the highest to be tested, although you will see the amount of biotin within each still ranges quite a bit.
Here are some of the 9 best food sources of biotin: (7)
Liver — 3 ounces cooked: 27–35 milligrams
Eggs — 1 whole: 13–25 milligrams
Yeast — 7 grams/about 1 tablespoon: 1.4–14 milligrams
Salmon — 3 ounces: 4–5 milligrams
Cheese (try organic goat cheese) — 1 ounce: 0.4–2 milligrams
Avocado — 1 whole: 2-6 milligrams
Raspberries — 1 cup: 0.2–2 milligrams
Cauliflower — 1 cup: 0.2–2 milligrams
Whole Grain Bread (try Ezekiel bread) — 1 slice: 0.2–6 milligrams
Additionally, other berries, mushrooms and other types of fish are also thought to be good sources of biotin.
Interestingly, vitamin B7 is found exclusively in the yolk of the egg and is not at all present in egg whites. Some reports have shown that not only do people miss out on B vitamins when they only eat egg whites and discard the yolk, but that egg whites actually have the ability to deplete the effects of B vitamins, too — possibly even creating a vitamin B7 deficiency. Over the past decade, many nutritionists have encouraged their clients to do away with egg yolks and only eat egg whites if they want to get the results that they want. This is deeply counterintuitive and often leads to a vitamin B7 deficiency if the right measures are not taken to correct the problem.
Where Biotin is Found (Part B)
Most healthy individuals who are not pregnant get adequate amounts of biotin through the diet. Foods rich in biotin include organ meats, barley, brewer’s yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran. Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach also provide biotin. Additional sources of biotin are supplements. Supplements do a wonderful job of complementing diets and maintaining the body. Our biotin supplement contains 10,000 MCG and does a wonderful job of keeping the hair, skin, and nails vibrant and healthy. Additionally, it contains 100% honesty backed ingredients and guarantees high potency. What is even more amazing about this product is the fact that it lasts up to five months! With 10 capsules, a serving size of once a day and a price tag of $17.99, this is an amazing offer. Hurry up and purchase this while the product is still in stock.
Added Benefits of Biotin…
In the previous paragraphs, we looked at the uses of biotin in the body, but mostly through the lens of hair, skin and nails. Here are added benefits of biotin:
Supports the Human Metabolism:
Biotin regulates gene expressions that are critical in carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism. Vitamin B7 does this in several ways: It converts glucose from carbohydrates and sugar sources into usable “fuel” that is the body’s preferred source of energy. It helps the body use amino acids from proteins to carry out multiple body functions.
Regulates Blood Sugar:
Biotin regulates gene expressions that are critical in carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism. It converts glucose from carbohydrates and sugar sources into usable “fuel” that is the body’s preferred source of energy.
It helps the body use amino acids from proteins to carry out multiple body functions.
Protects the human brain
Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as mental degenerative disorders like Alzheimer’s disease or dementia. Because of their role in synthesizing hormones that are related to a mood regulation, B vitamins like vitamin B7 help to keep up a positive mindset, boost energy and increase concentration.
There you have it! This is a condensed version of the benefits of biotin and it’s advantages to the human body. What did you find most interesting about this post?
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