Also called vitamin B7, B8 or H, the biotin It is a vitamin of group B, which plays a prominent role in the metabolization of proteins, carbohydrates and fats, deriving its name from the Greek word “biotos”, which can be translated as “life” or “sustenance”.
In this way, direct reference is made to the role of biotin in releasing the energy stored in food, which helps preserve the life of the body’s cells.
This water-soluble vitamin, which is therefore not stored in the body, requires, due to this characteristic, a regular and constant consumption, to avoid a deficit of it.
Among the main sources of biotin we have foods such as oats, nuts, milk, rice and cheeses, as well as others a little specific such as carrots or mushrooms.
In certain circumstances, it is even advisable to take it through supplements, either with a single ingredient, in this case biotin itself, or within a multivitamin alternative.
Although the biotin requirements of our body will depend on the state of health, age and lifestyle that we lead, it is advises a maximum of 450 mcg daily of this vitamin.
It transforms both carbohydrates and fat into glucose, generating glucose; and it does the same with protein, producing amino acids. All of this is key for the body to take advantage of nutrients.
The decomposition of this vitamin helps in the distribution of fatty acids throughout the body, protecting each organ, including the skin.
By transferring these fatty acids to the hair follicles, biotin is able to accelerate hair growth, filling the beard if it is introduced in large quantities.
In search of stronger nails, and trying to boost the creation of keratin, a serving of 25 mg per day of biotin can be of enormous importance.
A low level of this vitamin in the body will have its manifestation in the work of glucose, unbalancing the control of diabetes. That is why it should be closely followed.
Although biotin does not have significant toxicity indices, as we mentioned before, the ideal is not to exceed 450 mcg per day, unless a diagnosis justifies it.
Pantothenic acid or vitamin B5 that affects biotin absorption can cause biotin deficiency even when ingested as directed.
On the other hand, also the high consumption of raw egg whites can represent a risk in this sense, again interrupting its correct absorption, to the point of blocking it.