Vitamin H (biotin) (biotin). Vitamin H (biotin): functions, daily requirement, sources Vitamin H

Greetings, my dear readers. Agree that it is difficult to overestimate the benefits that vitamins bring to the human body. They are involved in all the processes that take place inside us. Therefore, the lack of one of these vitamins affects the work of other elements. Today I want to introduce you to a special component. This is biotin - it is also vitamin B7 or H. Here is such a many-sided "guest" we have today 🙂

It turns out that this element was opened twice. This happened for the first time in 1901. It was then called “biotin” (this is from “bios”, which literally translates as “life”).

But in 1916, the biologist Beteman noticed one amazing feature. When he fed the rats fresh egg white, the animals began to have serious health problems. Their hair began to climb, muscular dystrophy and other misfortunes were observed. But as soon as the scientist introduced boiled yolk into the diet of animals, the condition of the wards immediately improved.

Then scientists looked closely at the boiled yolk and isolated vitamin H from it. It got its name from the German word “haut”, which means “skin”. However, over time, pundits realized that biotin and vitamin H are one and the same.

Biotin - what is it

Vitamin H is a water-soluble element that is part of the B group of vitamins. Now it is also called vitamin B7. It acts as a coenzyme in the body and is essential for metabolism fatty acids, and glucose. We eat foods that are sources of fat, and. And this vitamin helps to convert them, and use them to energize your body.

responsible for blood clotting;
controls blood glucose levels;
maintains healthy microflora in the intestines;
participates in the synthesis of red blood cells;
improves the body's defense system;
has an antitumor effect;
normalizes work thyroid gland;
takes part in the synthesis of substances that conduct nerve impulses;
very important for hair, nails and skin.

This vitamin is usually added to shampoo for hair growth. By the way, in the article "" I wrote in detail about the effect of this vitamin on our hair. Very positive feedback after receiving this item.

Any excess or unused amount of B7 present in the body is excreted in the urine. Because of this, the body does not accumulate reserves of biotin. So you must consume the vitamin daily to keep your body going (1).

Deficiency symptoms

In countries where people eat well and consume enough calories, biotin deficiency is rare. The recommended daily requirements are relatively low.

When a deficiency occurs, the following symptoms occur:

dermatitis, eczema and other skin problems;
unhealthy complexion;
lack of energy, chronic fatigue, mood changes;
digestive problems;
muscle pain, cramps, tingling in the limbs;
cognitive impairment;
anemia;
increase in blood glucose levels;
low pressure;
fragility of the nail plates;
brittle hair (or hair loss), dandruff;
premature graying of hair.

Many common foods provide the body with biotin. By the way, researchers believe that intestinal bacteria have the ability to independently create this vitamin ( 2 ).

What products contain

Biotin is found in foods such as: meat, eggs, avocados, cauliflower, berries, fish, legumes and mushrooms. I gave the data in the table at a consumption rate of 50 mcg per day.

However, vitamin B7 is destroyed under adverse conditions. Therefore, you need to know how to properly store biotin in food. For example, this element is preserved in greater concentration when frozen. industrial way. There, the product is subjected to rapid cooling, and not like in our refrigerator. In canned products, however, its content is minimal.

Also, prolonged soaking of products in water has an adverse effect on vitamin H. So keep this time to a minimum. Biotin is also destroyed when food is stored in the refrigerator for a long time. Well, it's like all vitamins.

The lion's share of it is destroyed by frying products. Therefore, I advise you to replace this type of heat treatment with boiling. It is better to cook vegetables in their skins, and the pan should be covered with a lid. But baking does not have a special effect on the amount of this element.

Instructions for use of biotin

In our country, the following norms for the consumption of vitamin H for children, adolescents and adults have been established.

However, in each case, only a doctor can decide on the additional appointment of biotin. Need extra vitamin H 3 ):

after a "hard" diet;
during the period of antibiotic therapy;
with diseases of the gastrointestinal tract;
women who take contraceptives for a long time;
working in hazardous production - contact with harmful chemical elements;
those who live in cold climates;
those who work hard or are actively involved in sports;
with alcohol addiction.

Vitamin B7 is available in tablets and ampoules, and you can buy it at a pharmacy. The dosage varies, and therefore the price may also differ. It is better to take the drug as prescribed by the doctor. He will describe how to take vitamin B7 and for how long to drink it.

You can, of course, use biotin on your own, as it is included in many vitamin and mineral supplements, especially for hair growth. I've been taking these for a month now. Moreover, this vitamin is 300 mcg.

This element is water-soluble, so it does not accumulate in the body. The excess is excreted daily from the body with fluid. Therefore, an overdose of vitamin B7 is extremely unlikely.

Signs that the body has an excess of biotin include rapid hair growth (in those areas where they are not particularly needed). There may be a deterioration in the condition of the skin, rashes on the skin. There is also shortness of breath, increased sweating, or frequent urination. But for this you need to exceed the dosage hundreds of times for a long time.

Health Benefits of Biotin

This vitamin is very useful for people. I am sure that the facts below will convince you of this.

Interactions of biotin with other drugs

Some medicines and foods contribute to the enhancement or, conversely, the weakening of the action of biotin. In no case should you take anticonvulsants and B7 at the same time - this will reduce the activity of the latter.

But zinc, on the contrary, enhances the effect of taking biotin. In turn, B7 increases bioavailability.

But in raw egg white there is a special substance - avidin. Turns out it's the anti-vitamin biotin. Avidin prevents the B7 element from being absorbed into the blood. Taking biotin and eating raw protein is best done at different times.

So your “piggy bank” of knowledge has been replenished with information about another vital element. Now you can show off your knowledge in front of your friends. Or just send them a link to the article - they will read it themselves 🙂 Yes, and don't forget. And I tell you: for now.

Chemical formula of biotin: C 10 H 16 N 2 O 3 S.

Description

The first mention of the vitamin appeared in 1901, when scientists discovered it as a biologically active substance isolated from yeast. Then the same biologically active substance was isolated from the egg yolk.

Biotin is synthesized in significant amounts by the intestinal microflora. The intensity of this process depends on the species composition of carbohydrates in the diet.

Biotin Sources

Traditional food sources of biotin are liver, kidneys, legumes (soy, peas), eggs, yeast.

Biotin is widely distributed in nature and is found in both plant and animal products (see table).

Vegetables, fruits, berries, grain products	Biotin content	Vegetables, fruits, berries, cereals	Biotin content
Peanut	40	Spinach	7
green beans	7	oranges	2
soy beans	60	Melon	3
Dry green peas	35	strawberries	4
Peas yellow dry	18	Peaches	1.7
Champignon mushrooms	16	Apples	9
White cabbage	24	Corn	6
Cauliflower	17	Wheat	10
Potato	0,5-1	Whole wheat flour	9-25
fresh onion	3.5	Whole wheat flour bread	2-5
dry onion	28	Wheat flour I grade	1-2
Carrot	2.5	Wheat flour of the highest grade	1
Salad	3	Rice	12
Beet	2	rice bran	46
tomatoes	4	Barley	6
	Biotin content	Dairy, meat and fish products	Biotin content
Women's milk	0.1	Pork	2-75
cow's milk	5	pork liver	250
Condensed milk	15	Veal	15-2
milk powder	40	Calf's liver	100
Low fat cheese	4	Salmon	5-10
whole chicken egg	9	Canned salmon	10-20
Chicken egg, yolk	30	sardines	24
Mutton	2-2.7	Herring	4
Beef	5	Halibut	8
Beef liver	200	Tuna	4
beef heart	8-50

Daily requirement for biotin

Table. Norms of physiological need for vitamin H depending on age in Russia [MR 2.3.1.2432-08]

Tolerable Upper Intake Levels for Biotin for Adults is 150 mcg per day (“Unified sanitary-epidemiological and hygienic requirements for goods subject to sanitary-epidemiological supervision (control)” of the EurAsEC Customs Union).

Manifestations of biotin deficiency

The initial manifestations of biotin deficiency are expressed in flaking of the skin without itching. Then it is possible to develop scaly dermatitis of the neck, arms, legs, turning into pityriasis peeling of the skin with the addition of depression, fatigue, drowsiness, muscle pain, loss of appetite, and an increase in serum cholesterol levels.

In young children, biotin deficiency is manifested by skin disorders in the form of dermatitis with peeling on the neck, hands, forearms, legs, followed by gray pigmentation. Attached are lesions of the tongue, anorexia, nausea, muscle pain, anemia. With the use of biotin, improvement occurs.

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Interactions

Raw egg white contains a substance called avidin, the anti-vitamin biotin. This substance binds biotin and prevents its absorption into the blood. When heated, denaturation (irreversible structural damage) of avidin in the egg white occurs, and therefore cooked eggs do not interfere with the absorption of biotin.

These vitamin-mineral complexes contain this vitamin:

* dietary supplement. NOT A DRUG

Vitamin H (biotin) belongs to the class of microvitamins that are needed by the human body in microscopic quantities: the necessary daily norms for both children and adult patients, including those belonging to increased need groups, are calculated in micrograms. And yet, to ignore this need is to destroy your own health - after all, this vitamin is extremely important for the processes that support life. It serves as an active catalyst that plays a key role in the activation of metabolic mechanisms. Scientific research proves that this substance is included in a small group that can affect the condition nervous system, provide a regenerating and restorative effect on the body as a whole.

Despite the fact that part of vitamin H is synthesized by the intestinal microflora, in most cases this amount is not enough to fully meet, albeit microscopic, but the daily needs of the body. For normal operation, an additional intake of biotin from the outside, that is, from food, is necessary. This substance is water-soluble, and therefore practically does not accumulate in organs and tissues (partially in the cells of the kidneys and liver). This means that the diet should be fortified daily, so knowing where vitamin H is found, how it is preserved in the maximum amount and how best to consume it is extremely important for maintaining health and following the principles of a proper, balanced diet.

Vitamin H: what does the body need

Biotin is part of dozens of metabolic processes in the body. Without its participation, reactions responsible for growth, energy exchange, the formation of muscles, epithelium, connective and nerve fibers do not occur. And although vitamin H cannot act on its own, it is part of a significant complex of digestive enzymes that activate biotin molecules.

Long-term studies have clearly demonstrated that vitamin H is involved in the work of at least nine key enzymatic systems of the human body. It promotes the growth and regeneration of new cells, regulates metabolic processes, helping to break down nutrients and convert them into energy resources, promotes the restoration of tissues and organs, relieves muscle pain and helps a person cope with stress. Considering these beneficial features, we can safely attribute biotin to the category of essential substances necessary for a person to maintain life, and more than others, the following groups vulnerable to beriberi need it:

newborns and children in the period of active growth;
pregnant and lactating;
epilepsy patients, diabetes, dermatitis and mycoses;
patients undergoing active antibiotic therapy.

Biotin Functions

Participates in carbon metabolism, providing the body with energy resources from food nutrients.
Stimulates the processes of lipid splitting, regulating body weight and the amount of body fat, improves the digestibility of protein foods and has a positive effect on the gastrointestinal tract as a whole.
It activates the synthesis of hemoglobin, which means that it indirectly affects the provision of cells and tissues with oxygen and the transfer of carbon dioxide.
Regulates the formation of glucose from non-carbohydrate compounds, controls blood sugar levels and reduces the risk of developing diabetes.
It has a positive effect on the activity of the nervous system. This effect is a consequence of the regulation of blood glucose levels. Since sugars serve as a nutrient substrate for brain cells, an optimal glucose level is the most important condition for correct brain activity: a decrease in this indicator leads to fatigue, lethargy, lethargy and apathy, and a sharp deficiency causes a breakdown. This effect explains why women need more vitamin H compared to the stronger sex: the female body is less capable of accumulating glucose than the male, which means that its synthesis or intake must be regular.
A small amount of vitamin H is necessary for the regulation of hormone-synthesizing functions of the thyroid gland.
A lack of biotin can lead to symptoms of hypovitaminosis C, even with its normal intake into the body: with a lack of vitamin H, ascorbic acid simply will not be absorbed within adequate limits.
The optimal content of vitamin H in the body is the key to strong immunity, because this substance stimulates the proliferation of lymphocytes, activates defense mechanisms and helps to cope with pathogens.
Biotin is an important link in the DNA information transfer chain. It regulates the work of the genetic material, and is also responsible for the formation of purine nucleotides that transmit hereditary information.
Chic depends on the amount of vitamin H in the body appearance hair, nails and skin. Regular intake of biotin allows you to prolong youth, strengthen the dermal skeleton and activate the natural synthesis of collagen fibers. That is why the fair sex especially carefully monitor the intake of biotin into the body, not only with food, but also as part of cosmetics: most of the regenerating shampoos, hair balms and anti-age creams contain a high percentage of biotin. However, there is no need for such measures: by regulating the diet with foods rich in vitamin H, you can completely neutralize possible hypovitaminosis and avoid cosmetic problems.

Daily rate

The need for vitamin H may vary depending on gender, age and individual characteristics. In more detail, the norms for each group are presented in the table.

The table shows the minimum amount that should be contained in the diet daily to meet the body's needs for biotin. However, this does not mean that these indicators should be limited: the upper limit of the daily intake of vitamin H can reach 150 mcg, since this substance is not toxic and practically does not accumulate, and its excess is quickly excreted from the body without causing irreparable harm.

What does biotin deficiency lead to?

The lack of vitamin H in the body is a fairly common occurrence, since the substance is practically unable to accumulate in internal organs and tissues. However, the reason for frequent hypovitaminosis lies not only in the physicochemical characteristics of the substance, but also in external factors affecting the absorption and synthesis of biotin. Conditions that cause vitamin H deficiency in the body may include:

antibacterial or sulfanilamide therapy, against which not only pathogenic, but also normal microflora dies intestinal tract;
prolonged fasting, a diet depleted in vitamin H, or a strict diet;
dystrophy or complete atrophy of the gastrointestinal mucosa (in particular, the small intestine);
severe forms of toxicosis during pregnancy;
hereditary factors affecting the vitamin status of the body;
abuse of artificial sweeteners and products containing ethyl alcohol;
intestinal dysbiosis.

following symptoms

dermatological problems - peeling of the skin on the face, dermatitis of the limbs and cheeks, pathological dryness and sensitivity of the skin;
nausea, loss of appetite, lethargy, apathy, fatigue for no apparent reason;
swelling of the tongue, decreased taste sensitivity, smoothing of the lingual papillae;
muscle pain, slight tingling and numbness of the extremities;
weakened immunity, frequent colds and viral diseases that occur with complications;
hair loss and brittleness;
decrease in hemoglobin level in general blood tests;
increased anxiety, nervous exhaustion.

It is not difficult to compensate for the lack of vitamin H: the required microscopic doses are replenished quickly and painlessly, and unpleasant symptoms disappear with them. That is why it is worth carefully studying which foods contain vitamin H - so it will be easier for you to navigate and correctly compose your daily diet.

Too much vitamin H in the body

Biotin overdose - very a rare thing, which is practically not found in medicine. Since the substance dissolves in water and is quickly excreted from the body without exerting a toxic effect, hypervitaminosis does not develop even at a high dosage. In extremely rare cases, with uncontrolled intake of synthetic analogs of vitamin H, frequent urination and atypical sweating are possible, which disappears immediately after the excess of the substance is removed.

Vitamin H: what foods contain

The concentration of vitamin H, given in the table below, will help to properly compose a diet and provide the body with everything it needs. However, it should be understood that these figures are reference and do not always correspond to reality, so you can safely double or triple the calculated portion.

Food product		Food product	The amount of vitamin H in 100 g (mcg)
soy beans	60	Barley	6
rice bran	46	Corn	6
Peanut	40	tomatoes	4
Green peas	35	strawberries	4
dried onion	28	fresh onion	3.5
White cabbage	24	Melon	3
Peas yellow	18	Salad	3
Cauliflower	17	Carrot	2.5
Champignon	16	Whole wheat flour bread	2-5
Rice	12	Beet	2
Wheat	10	oranges	2
Whole wheat flour	9-25	Peaches	1.7
Apples	9	Wheat flour I grade	1-2
Spinach	7	Wheat flour of the highest grade 1
green beans	7	Potato	0,5-1

When calculating the optimal portion, it must be taken into account that vitamin H is quickly destroyed under the influence of adverse conditions. Industrial shock freezing practically does not reduce the concentration beneficial substance in the product, while conservation, on the contrary, destroys up to 90% of the total number of molecules. Also, the content of biotin is significantly reduced with prolonged soaking, long storage in the refrigerator, and thorough frying. Therefore, it is better not to prepare meals in reserve and give preference to baking - this way you can save most of the vitamin H.

Knowing the biochemical and physical characteristics of vitamin H, as well as the importance of this substance in physiological processes, you can easily create the right diet, providing your body with everything necessary for normal life and maintaining health!

Vitamin H is a useful water-soluble substance that is involved in many biological processes and the synthesis of vital elements. This substance is also known as biotin, vitamin B 7 and coenzyme P.

A bit of history

The prerequisites for the discovery and study of biotin appeared as early as 1916. Bateman then discovered that laboratory rats fed raw egg white suffered from neuromuscular disorders, alopecia, and dermatitis. And in animals whose diet included boiled protein, such symptoms were not observed.

In 1936, scientists Kegl and Tennis isolated a factor from chicken eggs that stimulates the growth of yeast fungi. The crystalline substance was called biotin. In the course of subsequent studies, it turned out that it is he who protects the body of laboratory animals from the harmful effects of raw egg white.

In 1942, Du Vignot derived the formula of biotin, and after some time it was synthesized in the laboratory. At the same time, research began on the antagonist substance biotin, which is contained in the egg white.

In 1940, the antagonist was isolated by the scientist Akin. The substance was named "avidin". As it turned out, it binds biotin and makes it difficult for the body to absorb it.

Functions of Vitamin H

Each nutrient plays its own unique role in the body. For example, biotin performs the following functions:

takes part in the process of cell division, growth and regeneration;
contributes to the normal absorption of B vitamins;
ensures the normal metabolism of proteins and fats;
eliminates muscle pain and fatigue;
fights dermatological problems;
prevents hair loss;
contributes to the formation of healthy intestinal microflora;
strengthens immune system;
improves the state of the nervous system;
takes part in the production of collagen;
slows down the aging process of the body;
normalizes the process of processing glucose.

How does biotin deficiency manifest?

Vitamin H is vital for the normal functioning of the body. If the substance is not enough, you will immediately feel it. The symptoms of biotin deficiency are as follows:

dryness, peeling, irritation and other skin problems of the extremities;
unhealthy complexion (pallor, earthiness);
pale smooth surface of the tongue;
constant sleepiness;
emotional depression and depression;
pain and feeling of weakness in the muscles;
elevated level"bad" cholesterol in the blood;
increased blood sugar;
anemia;
lack of appetite;
deformation and fragility of the nail plate;
irritability;
headache attacks;
frequent bouts of nausea;
violations at work sebaceous glands;
a sharp deterioration in the functional state of the hair and a slowdown in their growth.

Biotin Deficiency Factors

Vitamin H deficiency in the body can develop for several reasons. Here are the main ones:

genetic diseases associated with a violation of the absorption of biotin (there are approximately 5 cases per 100,000 people);
taking antibiotics and sulfonamides, which destroy the intestinal microflora (where biotin is usually synthesized);
long-term restriction in nutrition (for example, strict diets);
indigestion associated with asthenia of the mucous membrane of the stomach and intestines;
the use of saccharin, which adversely affects the metabolism of the vitamin;
regular use raw eggs(their protein contains avidin, which interacts with biotin);
the use of products that contain preservatives E221-228 (sulfur compounds that destroy biotin when heated or in contact with air);
frequent use of alcoholic beverages (alcohol interferes with the absorption of biotin).

Main indications

The intake of biotin in the form of a dietary supplement or a medical preparation should be agreed with the doctor. As a rule, specialists prescribe such funds in such cases:

biotin deficiency in newborns (manifested as violations of the intestinal microflora, hair loss or deterioration of the skin);
low blood sugar;
disorders of the nervous system;
fragility and delamination of nails;
fragility and hair loss;
muscle weakness;
apathy and decreased performance;
long-term use of antibiotics and drugs for seizures;
inadequate diet.

Excess Biotin

If there is too much vitamin H (biotin) in the body, this is also not very good. This situation can occur with the wrong diet or with uncontrolled intake of drugs. Excess biotin in the body can be identified by the following signs:

excessive sweating;
skin rashes;
exacerbation of infectious and chronic diseases;
problems with insulin production;
increased glucose levels;
frequent urination.

Possible negative consequences

Most domestic experts agree that biotin is safe and non-toxic in doses up to 300 mg per day (with intravenous administration - up to 20 mg per day). Given the fact that the vitamin is water soluble, excess is excreted from the body naturally along with urine.

However, American experts have a different opinion. The danger of biotin is that its excess can cause distortion laboratory tests. For example, when testing blood for thyroid hormones, a picture similar to Graves' disease can form. The result of a heart attack biomarker may also be underestimated. Thus, the wrong treatment may be prescribed.

You need to be especially careful with dietary supplements designed to improve the condition of hair, nails and skin. They can contain up to 600% of daily allowance consumption of vitamin H. Such huge doses can only be prescribed by a doctor in exceptional cases. If you, nevertheless, take biotin, be sure to warn the laboratory assistant about this when taking blood for analysis (especially when it comes to heart problems).

Elixir for hair

Vitamin H is the basis of healthy and beautiful hair. It has such a beneficial effect on the hair:

biotin normalizes the concentration of red blood cells, which, in turn, provide oxygen transport, which is vital for the normal functioning of hair follicles;
biotin stimulates insulin metabolism, which, in turn, ensures the supply of glucose to the surface of the scalp;
biotin regulates the production of keratin, which is one of the main " building materials" for hair.

To maintain the normal condition of the hair and prevent hair loss, it is recommended to use vitamin H in ampoules (add the contents to a portion of the shampoo before each wash). For the treatment of alopecia, it is necessary to take a vitamin inside.

Daily requirement for vitamin H

Reception of any vitamins should not be uncontrolled. For each useful substance there is the concept of a daily norm, which ensures the saturation of the body, but does not lead to an overdose. For vitamin H (biotin), the following indicators are true:

For preventive purposes (to prevent muscle weakness and hair loss), you need to consume 5 mg of biotin per day.
In order to dull pain during intense physical activity, as well as for building muscle mass It is recommended to take 1 mg of biotin per day.
To compensate for the lack of vitamin H (identified by the results of a medical examination), as well as for the treatment of baldness, as a rule, 10-15 mg of the substance is prescribed per day.

Interaction with other drugs

When taking biotin, there are some restrictions on combining it with other drugs. First of all, it is worth noting that vitamin H interacts well with all B vitamins. But the best results are observed when taking biotin with vitamins B5, B9 and B12.

It makes no sense to take biotin at the same time as antibiotics, because due to the destroyed intestinal microflora, the vitamin will not be able to be absorbed in the body. For the same reason, you should not use it at the same time as sulfur-containing drugs and sugar substitutes. Also, the absorption of the beneficial substance is negatively affected by almost all anti-cold drugs.

Where to look for biotin

Ideally, a person should receive all vital substances with food. To do this, it is extremely important to form the right balanced diet. Here are some foods that contain vitamin H:

nuts;
cod;
egg yolk(in boiled form);
legumes;
cottage cheese;
oats;
hard cheeses;
wheat;
rice bran;
sea fish;
spinach;
cauliflower;
offal;
yeast;
milk;
White cabbage;
beet;
White mushrooms;
Champignon;
blueberry and strawberry leaves;
salmon;
pork;
raspberries;
avocado;
sunflower seeds;
bananas.

How to "save" biotin

There are many sources of vitamin H in food. The fact is that during heat treatment, canning and soaking in water, marinades and other solutions, biotin in products begins to decompose. If you want to get the most out of your food, keep these tips in mind:

try to consume food fresh (if possible) or minimize processing;
boil vegetables in a peel and under a lid;
best way cooking - baking in foil or sleeve;
before sending food for storage in the refrigerator, do not wash or grind them;
do not expose products to long-term storage (even on the top shelf of the refrigerator) for more than three days;
the best way to harvest vegetables and fruits for the winter is freezing.

In 1901, E. Wildiers established the substance necessary for growth and suggested calling it "bios" (from the Greek word "life"). In crystalline form, this substance was isolated for the first time in 1935 by F. Kogl from and proposed to be called "biotin".

Biotin (vitamin B7, vitamin H, coenzyme R) is a water-soluble vitamin. It has great importance for skin metabolism processes (calorizer). It is assumed that biotin, being one of the most powerful catalytic vitamins, has a regulatory effect on the nervous system.

Physico-chemical properties of vitamin B7

Vitamin B7 is a water-soluble element of group B. It is part of the enzymes that regulate protein and fat metabolism, and is highly active. Participates in the synthesis of glucokinase. It is a coenzyme of various enzymes, including transcarboxylases. With the participation of biotin, reactions of activation and transfer of CO 2 proceed.

The richest in biotin are nuts, cereals and, and,. Biotin in a living organism is concentrated in the liver and kidneys.

Daily requirement for vitamin B7

The daily requirement for an average adult in biotin is 30-100 mcg.

Detailed data are shown in the table:

Biotin promotes cell growth, the production of fatty acids, is involved in the metabolism of fats, proteins and carbohydrates, in the utilization of others. This vitamin is essential for healthy skin and hair. Biotin contributes to the healing of sweat glands, nerve tissues and bone marrow. In addition, it helps to relieve muscle pain.

Vitamin H also has insulin-like activity. Research has identified nine enzyme systems in the body that require biotin to function. Just like biotin, it produces beneficial intestinal microflora, but the question of the amount of vitamin that we get from this source remains debatable.

Given the beneficial properties of the vitamin, we can distinguish groups of people who most need to replenish it:

Pregnant women;
babies;
Patients with diabetes;
Patients with epilepsy;
People suffering from mycoses;
Patients with dysbacteriosis caused by taking antibiotics.

The harmful properties of vitamin B7

There were no negative consequences when taking vitamin B7, only with individual intolerance (calorizator). In this case, an allergic reaction may develop, manifested in the form of a rash, urticaria.

The absorption of vitamin B7

Biotin is synthesized by symbiotic bacteria in the intestines and is also well absorbed from food.

Raw contains a substance called avidin- Antivitamin biotin. This substance binds biotin and prevents its absorption into the blood. When heated, denaturation (irreversible structural damage) of avidin occurs in, and therefore cooked do not interfere with the absorption of biotin.

Weakens the ability to absorb biotin, and therefore chronic abuse can lead to biotin deficiency.

Oil fats that have been cooked or exposed to air for a long time slow down the absorption of biotin.

Antibiotics, drugs containing and saccharin also affect the absorption of biotin.

Biotin deficiency is manifested in a decrease in blood pressure, a decrease in muscle and vascular tone, inhibition of development and growth, as well as the development of certain mental illnesses. Lack of vitamin B7 can cause metabolic disorders.

With a lack of biotin observed:

skin lesions;
pale smooth tongue;
drowsiness;
depression;
muscle soreness and weakness;
hypotension;
high cholesterol and blood sugar;
anemia;
loss of appetite and nausea;
hair deterioration, growth slows down.

Too much vitamin B7 in the body

An overdose of vitamin B7 is very rare, as its excess is excreted from the body naturally (calorificator). In rare cases, when taken in large amounts, biotin can increase the frequency of urination and lead to increased sweating. Its excess favorably affects the growth and strengthening of hair and nails.

Interaction of vitamin B7 (Biotin, vitamin H, coenzyme R) with other substances

Vitamin B7 integrates perfectly with vitamins and, and subject to their moderate doses.

The use of saccharin (), antibiotics and some medicines, leads to disruption of the intestines, and as a result, to poor absorption of biotin.

The absorption of biotin is slowed down by eating fats that have been cooked or exposed to air for a long time.

Preservatives of the E221-E228 group contain sulfur compounds that contribute to the destruction of biotin.

For more information about vitamin B7, see the video clip “Organic Chemistry. Vitamin B7-H"