BIOTIN: WHAT IS IT?

Biotin, also known as vitamin B8 or vitamin H or vitamin I, is a water-soluble vitamin and, as such, does not accumulate in the body but must be taken regularly through food: it is an essential micronutrient for the human body.

Biotina - Wikipedia

BIOTIN IN FOOD

Biotina o Vitamina B8: a cosa serve e in quali alimenti si trova

Biotin is resistant to high temperatures, so it is present in a wide range of foods, both of animal and plant origin; however, it is sensitive to changes in pH, i.e. alkalis and acids.

More specifically, foods that are sources of vitamin B8 are:

Food Amount of vitamin B8 mg/ 100g
Chicken livers 210
Peanuts 130
Bananas 118
Dried peas 70
Eggs 69
Bran 66
Sunflower seeds 55
Fresh peas 40
Barley 31
Oats 24
Parmesan 23
Cocoa powder 20
Walnuts 19
Oysters 10
Sturgeon 7
Swordfish 6

 

THE RECOMMENDED DAILY DOSE OF BIOTIN

The daily requirement for biotin ranges from 15 to 100 mcg per day, but may even double in individuals who practise sport at a semi-professional level and therefore require high energy expenditure and accelerated protein synthesis.

THE ROLE OF BIOTIN

In the human the body, biotin is involved in:

  • protein metabolism.

Alimenti ricchi di proteine: la lista divisa per tipologia

  • synthesis of fatty acids.

Acidi grassi

  • glucose synthesis.

Glucosio - Wikipedia

 

Being able to preserve the integrity of the skin and hair, biotin is indicated for the treatment of

  • seborrhoeic dermatitis, especially of new-born babies
  • alopecia
  • acne

BIOTIN DEFICIENCY

A biotin deficiency is quite rare as the vitamin, besides being present in a wide range of foods, is also abundantly produced by intestinal flora.

However, it can occur due to excessive consumption of raw egg white, which is rich in avidin, which ‘sequesters’ the biotin, making it no longer bioavailable. Typical symptoms are:

  • general fatigue
  • nausea
  • depression
  • skin changes