Biotin is also known by the name of vitamin H or vitamin B7 and is important for healthy skin, shiny hair and strong nails.
It is in a group of water-soluble vitamins, as well as the many B vitamins, which are regarded as especially nerve food. B-vitamins are in foods never isolated, but usually in a vitamin complex. If deficiencies are therefore usually takes about dietary supplements, which include many or all the B vitamins.
Unfortunately, B-vitamins very quickly consumed by our bodies-for example, by excessive coffee, alcohol, and sugar consumption. But with biotin deficiencies are rare, because vitamin that is partly synthesized by the body itself by specific bacteria in the gut and it is found in many foods. What this means for us that we should eat healthily, so that the intestinal flora and thus the biotin-producing bacteria are not destroyed by fatty and sugar-containing foods, alcohol or nicotine. But there are also people who suffer from a congenital lack of biotin, since they lack a particular enzyme. Dermatitis, depression, seborrhea (excessive secretion of sebaceous glands leads to hair loss and dandruff) and disorders of lipid metabolism are among the most frequent deficiency symptoms. By high doses of biotin, but the symptoms disappear quite quickly.
Biotin is found in many foods and is therefore consumed in sufficient amounts by the body:Rice , barley, whole wheat, oatmeal, vegetables (especially cauliflower), meats (especially liver), milk, egg yolks, soy products, nuts . Since the vitamin is very sensitive to heat, does the content in Food by long cooking. In the popular in today’s convenience food is barely available biotin. Patients suffering from biotin deficiency can also take vitamin capsules or tablets as dietary supplements to be. The daily requirement for adults is 30-60 mg. In the treatment of deficiency, a higher dose is necessary.
Tasks and effect
The vitamin H has to fulfill in our body many important tasks. It feeds the brain and nerve cells with energy, supports the utilization of carbohydrates, fats and protein, has a major influence on the growth of skin, hair and nails, can diabetics respond better to insulin and lowers blood sugar levels. To get these functions to run smoothly and there are no unpleasant diseases, a healthy and balanced diet is important. Because the body is supplied with healthy foods, including our shining appearance.