Contents
Biotin (vitamin B7 or vitamin H) is a water-soluble vitamin of group B, which is actively involved in metabolic mechanisms, supports the normal functioning of the digestive, nervous and cardiovascular systems, affects the metabolism of glucose, valuable fatty and amino acids.
Biotin must be present in the diet, since without it there is no conversion of proteins, fats and carbohydrates into energy. Lack of energy affects the quality of physical activity, psycho-emotional mood.
Products-record holders for the content of biotin
The leader in the content of biotin are sunflower seeds, only 8 g satisfy the daily requirement. Wild (black) rice and chicken liver will be very useful.
670 mcg
Wild: 270 mcg Brown: 12 mcg White: 3,5 mcg
Chicken: 186,5 mcg Beef: 41,6 mcg
80 mcg
77 mcg
60 mcg
40 mcg
21,3 mcg
21 mcg
19 mcg+ 28 more biotin-rich foods (mcg) | |||
Almonds | 17 | Brazilian nut | 6,5 |
Champignon | 16 | Salmon | 5,9 |
Oats | 15 | Pork | 4,5 |
Cashew | 13,1 | dates | 4,2 |
Macadamia | 11,6 | Carrots | 4,1 |
Oyster mushrooms | 11 | Chicken | 3,7 |
Pearl barley | 11 | Avocado | 3,6 |
Buckwheat | 10,5 | Cream and sour cream | 3,6 |
Soft wheat | 10,4 | Sea buckthorn | 3,3 |
Fistashki | 10 | Currant | 2,6 |
Pine nut | 10 | Blueberries | 2,3 |
Pumpkin seeds | 10 | Raisins | 2,5 |
Banana | 8 | Spinach | 2,2 |
Persimmon | 7,5 | Sesame | 1,9 |
Source: “Your Healthy Eating” [1]
Daily Value of Biotin for Women, Men and Children
The daily norm for an adult person in biotin, according to MP 2.3.1.2432-08, is 50 mcg.
Categories of people | Daily requirement, mcg |
0-12 months | Not installed |
1-3 years | 10 |
3-7 years | 15 |
7-11 years | 20 |
11-14 years | 25 |
15 and older | 50 |
Pregnancy | 50 |
Lactation | 50 |
Norms of physiological requirements for vitamins in the Russian Federation (RF, MR 2.3.1.2432-08)
How does biotin deficiency manifest itself in the body?
Lack of biotin in a healthy body is extremely rare. [2]. People on a mixed diet will never be deficient in vitamin B7. The clinical picture of biotin deficiency develops gradually.
Specific features include:
thinning of the hair shaft;
gradual loss of hair on the body;
scaly red rashes around physiological openings – nose, mouth, perineum, paraorbital region;
conjunctivitis;
symptoms of ketolactic acidosis;
high concentration of acid in the urine;
convulsions;
skin infections;
fragility of the nail plates;
neurological disorders, depression, hallucinations, paresthesias;
persistent decrease in blood pressure;
developmental delay in newborns [3].
Factors that increase the need for biotin
Individuals who are prone to the development of low biotin status are divided into separate groups:
Patients with insufficient production of the biotinidase enzyme. Deficiency of this enzyme is a rare pathology in which biotin deficiency is formed against the background of normal nutrition. [4].
Chronic alcoholics. Long-term, regular consumption of alcoholic beverages inhibits the absorption of biotin. [5]. In people suffering from chronic alcoholism, in 15% of cases, there is an extremely low content of biotin in the blood. [6].
Pregnancy, breastfeeding period. Even with a varied diet, almost 30% of pregnant women develop a biotin deficiency. In breast milk, the concentration of biotin decreases even with the consumption of large amounts of foods that contain vitamin B7. [7].
Anticonvulsants. 264 people with a diagnosis of epilepsy took part in one of the medical observations. They took anticonvulsant therapy for a year. Each of the subjects in this group had a low level of biotin in the blood, while this phenomenon was not recorded in the control group. [8]. Carbamazepine, primidone, phenytoin, phenobarbital are anticonvulsants.
Long-term use of certain hormonal contraceptives.
[Video] Detailed video about what is biotin?