What Is Biotin and What Does It Do?

Biotin is a B vitamin found in many foods. It may also be called biotin B-7, vitamin H, or coenzyme R. It helps the carbohydrates, fats and proteins in the food consumed to be converted into energy that the body needs.

The requirement is increased in pregnant and lactating women, alcohol abusers, and people with a rare genetic disorder called “bioiotinidase deficiency.”

biotin; It can also help with hypoglycemia, hyperlipidemia, and blood sugar control. It also helps regulate LDL (bad) cholesterol (especially when used with chromium picolinate supplementation).

Biotin Requirement by Age

  • 5 micrograms from birth to 6 months

  • 7-12 month old babies 6 micrograms

  • Children 1-3 years old 8 micrograms

  • Children 4-8 years old 12 micrograms

  • Children aged 9-13 years 20 micrograms

  • Teenagers 14-18 years old 25 micrograms

  • Adults 19 years and older 30 micrograms

  • Pregnant teens and women 30 micrograms

  • Breastfeeding teens and women 35 micrograms

Which Foods Contain Biotic?

  • Meat, fish and offal

  • Egg (especially the yolk)

  • Oilseeds and nuts

  • Dry beans

  • Milk, cheese and yogurt

  • Certain vegetables (sweet potatoes, mushrooms, spinach, and broccoli)

  • Banana

  • Avocado

What Happens With Insufficient Biotin Consumption?

  • Thinning of hair and loss of hair on the body,

  • Rash in the eyes, nose, mouth and anal area,

  • High acid levels in blood and urine

  • brittle nails,

  • Insomnia or inability to sleep

  • Loss of appetite,

  • Nausea,

  • There may be muscle pain.

NOTE: Since it is a water-soluble vitamin, it cannot be stored in the body and the excess is excreted through the urine. In some people, the use of supplements can cause mild side effects such as nausea and digestive problems. I recommend that you do not turn to supplements without talking to your doctor, pharmacist and dietitian. You can easily get biotin from food by regulating your diet.

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