Biotin is a water-soluble vitamin that our bodies require for energy and to keep our hair, nails, and skin in good shape. Biotin, formerly known as Vitamin H, is now classed as one of the B vitamins (B7) and has acquired commercial success due to its claims of improved hair and nail health.
Health And Vitamin H
Enzymes that break down carbs, proteins, and lipids require biotin as a cofactor. It also helps the pancreas, thyroid, and adrenal glands with gene expression, nervous system function, and endocrine activity.
Biotin, when taken with chromium picolinate, a supplement form of chromium, was proven to lower fasting blood glucose levels in persons with type 2 diabetes. Vitamin H was found to be beneficial in improving blood sugar management by boosting the function of insulin-producing cells in the pancreas.
The capacity of biotin to improve the health of our hair, nails, and skin is frequently touted. Getting enough biotin through food or supplements, according to the American Academy of Dermatology, can aid with nail care and hair growth and thickening. However, there isn’t enough data to support biotin supplementation in healthy people.
How much Vitamin H should I Consume
Because humans cannot retain vitamin H, it is critical to consume biotin-rich meals on a daily basis to ensure optimal levels for gene regulation and metabolism. In individuals 19 years and older, the adequate intake for vitamin H is 30 mcg per day from all sources, including foods and supplements. Children and teenagers should have vitamin H ranging from 5 to 25 mcg per day, while breastfeeding women should get 35 mcg per day. Biotin is usually taken in the form of a dietary supplement when it is utilised for hair and nail care. The FDA has issued a warning that too much biotin from dietary supplements has been proven to interfere with some lab tests, so stick to the prescribed doses and only use supplements with a health care provider’s consent. As awareness about the importance of biotin intake increases, Reports and Data estimates that Vitamin H market will register significant growth over the coming years.
Biotin deficiency is quite uncommon. However, certain people are more vulnerable to deficiency than others, including:
- Women who are expecting a child or who are breastfeeding. They have higher requirements, yet most prenatal supplements lack biotin.
- Those who have been diagnosed with biotinidase deficiency, a rare hereditary condition in which the body is unable to metabolise biotin. If it is detected in the first few weeks of life, it is easily treated.
- Those who are addicted to alcohol. Biotin absorption is inhibited by alcohol.
- People who eat raw eggs on a regular basis (a dietary practise that is not recommended by many organisations for food safety reasons). A protein called avidin is found in raw eggs and binds to biotin, preventing it from being absorbed. Because the cooking process denatures avidin, eating cooked eggs does not put a person at risk for biotin deficiency.
Vitamin H -Rich Foods
Because biotin is water soluble, the body does not store it. Biotin is produced by bacteria in the colon and is also available in a variety of foods.
The following foods are high in biotin:
Although eating too much egg white might lead to vitamin H insufficiency, egg yolk is a good source of biotin. 10 micrograms of biotin are found in one fried egg.
Biotin is abundant in dairy products. 0.3 mcg vitamin H is found in per cup of low-fat milk. Milk is also high in protein, calcium, phosphorus, potassium, and vitamin D, all of which help to keep bones and teeth healthy.
One banana serving (100 grams) contains 0.2 mcg of biotin. Bananas are also very nutritious in other ways. They contain the vitamins B6, C, manganese, potassium.
- Liver of Beef
The most abundant source of vitamin H is beef liver. In just three ounces, you’ll get 30.8 micrograms, or 103 percent of your daily value.
Walnuts have the highest concentration of vitamin B7 of any nut. Each serving contains 9.5 micrograms of vitamin H.
For every 100 grams of pork liver, 45 mcg of vitamin H is present. Pork chops are also a good source of biotin, with 3.8 micrograms per serving.
5 micrograms of vitamin H are found in three ounces of pink salmon canned in water. This accounts for 17% of daily value. Vitamin B7 is one of the many beneficial nutrients found in salmon.
- Sunflower Seeds
Biotin is found in 2.6 micrograms per cup of roasted sunflower seeds, which is greater than any other seed.
Vitamin B7 is abundant in mushrooms. Although it is impossible to determine the exact amount of biotin in mushrooms, it is estimated that a single serving can provide up to 10% of your daily intake.
- Sweet potatoes
One cooked sweet potato dish includes 2.4 micrograms of vitamin H and 8% of your daily biotin requirement.