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Biotin (Vitamin H)
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Biotin (Vitamin H) Description and Overview: |
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Biotin, which was previously known as
vitamin H, is a water-soluble B vitamin which contains sulfer. Biotin
is of a compound that is vital to biochemical reactions in the human
organism. The main function of biotin is to aid in the
metabolization of carbohydrates, fat, protein for energy. Biotin
also is integral to a number of enzymes (functioning as a coenzyme)
which are needed for producing energy. The vitamin is also a component
necessary for the production and regulation of glucose and certain
amino acids. Taking a biotin supplement could help to improve the
health of thin, splitting, or brittle toenails and fingernails,
and improve the health of hair. Using antibiotics for extended periods
may disrupt biotin production in the intestines and may elevate
the risk of deficiency-related symptoms, including depresdsion,
dermatitis, hair loss, and anemia. Taking anti-seizure medications
for long periods of time could also result in a deficiency. Read
more about the benefits
and functions of biotin and signs of biotin
deficiency. Biotin can be readily obtained from consuming organ meats (such as liver and kidney), beans and legumes, peanut butter, breads and other whole grain foods, dairy products, fish, mushrooms, and yeast. Egg yolks are also a good food source, however egg whites contain a compound that strongly binds to biotin preventing it from being absorbed by the intestines. The processing of food products can destroy biotin in food. Foods that are less processed generally contain larger amounts of vitamin H. Read more about sources of biotin and the daily requirement of biotin. No negative side-effects have been observed for biotin intakes of up to 10 mg per day. Like the other B vitamins, it is water-soluble, and extra quantities are easily excreted through urine. Read more about biotin overdose. In food, biotin is usually bound to protein, or found as biocytin (biotin bound lysine, one of the amino acids). Protein-bound biotin is quickly broken-down in the digestive tract, which releases biotin, biotinyl peptides, or biocytin. Biocytin and biotinyl peptides are then further broken-down which releases free biotin. This free biotin is then absorbed. Biocytin can also be absorbed, however much less efficiently. Bacteria in the intestines create small quantities of biotin, which can then be absorbed and contribute in small part to daily requirements. The vitamin can be found in small amounts in the brain, liver and muscles. Excess biotin is disposed of in urine. It is a vitamin that is stable when exposed to heat, light, and oxygen. A balanced and varied diet generally includes sufficient quantities of biotin. Vitamin H works most effectively when combined with other B vitamins. There is usually less biotin in food than the other B vitamins. Biotin is needed by all living things, however
mammals and many plants cannot create biotin. Bacteria, fungi, and
algae, along with certai plants, are able to synthesize biotin.
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