Biotin in food. Vitamin H. The value of biotin. Vitamin H in foods

We all know how important proper nutrition is for the body. The diet should be regulated not only with healthy food, but also with those components that are rich in certain nutrients. If you need to replenish your B7 balance, then find out which foods contain biotin. The article is just about that. So, it will help you find out how to get enough of this vitamin additionally, with the help of food.

Biotin synthesis by the body

Vitamin B7 (H) is produced by the body on its own. However, it is possible to fully saturate the substance only with a healthy intestinal microflora. For biotin synthesis to be produced by the body on its own, it is necessary to lead a healthy lifestyle. In addition to healthy food, sour milk should be included in the diet. This normalizes the flora.

Only now it is not always possible to control the daily menu. Therefore, it is far from always possible to do only with natural replenishment of the supply of vit. AT 7. Also, biotin reserves are significantly depleted after suffering diseases, the treatment of which was carried out with the help of antibiotics. There is a way out - to receive the nutrient additionally.

The easiest way to find biotin is in foods. The substance is found in almost all available food components, which are used by many daily. It is advisable to pay attention to dietary supplements.

The role of B7 in the body

Biotin is a vital vitamin. It normalizes the following processes:

1. Energy exchanges.
2. Growth, synthesis of antibodies, fatty acids (FA) and enzymes of the digestive system.
3. Assimilation of PP vitamin.
4. Blood sugar levels.
5. Carbohydrate metabolism.
6. The work of the sebaceous glands.
7. Cholesterol level.

Also B7 is a participant in metabolism:

• proteins;
• carbohydrates;
• fat.

The substance has a beneficial effect on the entire body, especially on the immune, central and nervous systems. Vitamin H relieves muscle and joint pain symptoms. It is used in the treatment of psoriasis and other dermatological diseases of the scalp.

Also, B7 is in demand among girls for cosmetic purposes. It improves the condition of hair, skin, nails and promotes weight loss. Therefore, it is so necessary to know which foods contain vitamin H.

It is interesting! Biotin deficiency is often observed in girls who are carrying a child. Even if the pregnancy is normal and healthy. The fact is that the fetus needs a lot of this substance, therefore, the body's reserves of natural replacement of B7 are rapidly depleted. Signs are hair loss, brittle nails, muscle pain, toxicosis, low hemoglobin, apathy and fatigue.

There are a number of indications in which it is especially necessary to know which foods contain significant biotin. A substance is prescribed in the following cases:

1. Worsening condition and diseases of nails, hair and scalp.
2. B7 deficiency due to abuse of bad habits, non-observance of proper nutrition and long-term antibiotic therapy.
3. Diseases of the dermis.
4. Depression, drowsiness, neurosis, etc.
5. Diseases of the digestive tract.
6. Hereditary N.
7. With diabetes mellitus.
8. Poor absorption of vitamins and minerals.

Since B7 can be replenished by us on our own, it is safe for everyone. However, in order to avoid an overabundance of the substance, it is recommended to take it only with insufficient natural synthesis.

For more information on the benefits of the nutrient, see the video:

Foods high in biotin

If you know which foods are high in vitamin H (see table 1), then you are unlikely to experience a deficiency of such a nutrient. This is all subject to a healthy lifestyle.

Table 1. TOP-10 foods rich in biotin

The average daily H norm is 50 mcg. According to the table. 1 shows which foods contain enough vitamin B7 - soy and chicken yolk.

Interesting to know! Eating large amounts of crude protein inhibits the absorption of biotin.

Herbal ingredients

Table 2 will help you find out which plant foods contain vitamin H.

Table 2. Plant components rich in B7

In vegetables and fruits, there is a small proportion of a substance such as biotin.

Animal products

Table 3 will help you determine which animal foods contain vitamin H.

Table 3. B7-rich animal components

According to the table. 3 shows where the most biotin is contained is in chicken yolk. By the way, the component is often added to homemade hair masks. This once again confirms the demand for B7 for cosmetic purposes.

TOP 6 Supplements with Vitamin B7

Interesting to know! Girls on the forums note the significant help of dietary supplements with vitamin H in the fight against hair loss. Hair grows by leaps and bounds.

Just knowing which foods contain the essential vitamin B7 isn't enough. It is necessary to regularly observe the diet, which is not always possible. Therefore, it is advisable to obtain the substance from additional sources - food additives.

Dietary supplements, which contain enough vitamin H, are presented in a wide variety. A selection of the best supplements will help to choose among them a high-quality drug at an affordable price:

The other B vitamins can be obtained from other supplements. A good complex is observed in brewer's yeast.

Where could I buy

Biotin-containing preparations are available in city pharmacies and online stores. However, it is difficult to find supplements at affordable prices. On iHerb you will find imported dietary supplements, the cost of which is 30-50% lower than pharmacy ones.

Ayherb is an online marketplace with a wide selection of health products. The site has won the love of buyers around the world. Sending is carried out anywhere in the world on favorable terms. There is round-the-clock support for consumers. All applications are processed in a short period of time.

Would you like to place your first order? A discount is provided especially for the readers of our magazine -ten% . You can pick up the discount using the promo code AGK4375 or.

Now you know where such an important vitamin as biotin is contained. This will help to monitor the health of your own and loved ones. Do not neglect drugs with biotin. Even if you are not deficient. Periodically, for prevention purposes. Such a need usually arises in spring and winter, especially after the New Year holidays. Do you keep your gut microflora healthy, eliminate junk food, and love chicken yolks? Then you are unlikely to face a shortage of B7.

And you saturate the body with vit. H optional? Leave your answers in the comments. Do you find this article helpful? Share with your friends on social networks. 🙂

We all know about the beneficial properties of group B, but not all of us can name what these substances are and why they are needed in our body. To fill the gaps in your knowledge, you need to start somewhere. For example, c (aka vitamin H, vitamin B7, coenzyme R, bios 2).

Description and general characteristics

Despite the fact that biotin is sometimes called a microvitamin, since the daily requirement for it is generally very low, this substance is worth talking about in detail.

A bit of history

Humanity's acquaintance with biotin began at the beginning of the last century and took place in several stages. So, in 1901, scientists discovered that yeast grows under the influence of a certain substance. Conditionally it began to be called "bios" (that is, life).

Over time, however, it was clarified that this very "bios" has a complex structure, which includes many different compounds, some of which were already known to scientists, and one, the very one that so actively influenced yeast, turned out to be something new. This biologically active component was biotin (then it was not yet called that).

So, the initial "bios" under the influence of certain drugs disintegrated into several fractions, one of them precipitated, the other remained in solution. The first received the name "bios1" (later it was isolated in its pure form from tea), the second - "bios2", in the future - vitamin H.

After some time, in 1916, a scientist by the name of Bateman, conducting laboratory experiments on rats, discovered that from raw egg white in animals serious problems with muscle activity arise, hair falls out, and the skin is affected. At the same time, such symptoms did not arise from boiled yolk.

It was from egg yolk in 1935-1936 that Dutch scientists Fritz Kegl and Paul Gieri isolated pure vitamin B7 (to obtain only 100 mg of crystalline substance, they, however, needed a quarter of a ton of dry egg powder). It is to these scientists that biotin owes its name. A similar substance was later isolated from the liver.

The substance isolated from egg yolk was tested in rats. Experiments have confirmed that it protects animals from the symptoms described by Bateman.

Several years later, Sternbach and Goldberg succeeded in developing a method for the synthetic production of pure biotin, obtained through complex chemical reactions from fumaric acid. The name "vitamin H" was given to this substance by the scientist P. Szent-Gyorgy, from the first letter of the German word "haut" (skin).

Subsequent studies confirmed that Kegl's biotin and vitamin H are completely identical in composition and function. And yet, until the 90s of the last century, the answer to the question of why the body needs this biologically active element was not fully disclosed.

In general, thus, we can say that the fame of the discoverer of vitamin H cannot be attributed to any particular person. Let's say more, this substance was not considered a vitamin for a long time, because, unlike other biologically active components, its deficiency in the body does not cause obvious severe conditions.

Characteristics and properties

Biotin is a crystalline colorless substance that dissolves well in water (all vitamins have this property), alcohol and some other solvents (benzene, acetone and others), but practically does not dissolve in ethers and chloroform. Interestingly, neither X-rays, nor ultraviolet rays, nor high temperatures, nor molecular oxygen, nor even sulfuric acid destroy vitamin H, but the substance is unstable to hydrogen peroxide, sulfur dioxide, formaldehyde and hydrochloric acid.

Vitamin H as a coenzyme is part of various enzymes, plays an important role in carbohydrate metabolism, collagen production and the transport of carbon dioxide in the blood. Once in the body with food, this substance is released, then absorbed into the blood through the intestinal walls and accumulates in the kidneys, adrenal glands, etc. In the blood, the content of this coenzyme remains practically unchanged.

Important! Unlike many other vitamins and minerals, biotin contained in foods does not decompose during heat treatment and does not oxidize in the open air.

Why vitamin is useful: main functions and benefits

If you describe the role of vitamin H in our body in one word, we can say that it is a catalyst. And one of the most active. In particular, with the direct participation of this substance, the following processes occur:

• glucose metabolism, production of insulin in the blood;
• carbohydrate and amino acid metabolism;
• the formation of fatty acids and their subsequent breakdown;
• elimination of B vitamins from the body;
• skin regeneration, growth (biotin contains sulfur, and it, in turn, is involved in the production of collagen, the basis of connective tissue);
• replenishment of the content in the body;
• the functioning of the sweat and male sex glands, bone and
• improving liver function;
• some balance is maintained.

Also, vitamin H enhances the effect of other B vitamins, in particular, and.

Important! Biotin is a substance whose main task is to release from the food we eat and supply it. This vitamin does not have any effect on our psyche, its area of \u200b\u200bresponsibility is only the physical processes occurring in our body.

The aforementioned functions of coenzyme R clearly show that this substance is equally necessary for both adults and children.

For children

In children with congenital biotin deficiency, literally a few months after birth, serious problems with the skin, hair begin, and in some cases the infant may even die. For this reason, it is so important to timely pay attention to the signs of a vitamin H deficiency in a child.

Usually babies receive the necessary amount of biotin with breast milk or as part of high-quality ones, therefore, objectively, it occurs quite rarely.

Vitamin H participates in metabolic processes, ensures the formation of soft tissues and the muscular system, contributes to the normal flow of energy processes. It is very important that all these functions in the child's body work correctly from birth, otherwise the child begins to lag behind. In addition, children quite often suffer from various dermatological diseases, in the prevention of which the same vitamin B7 plays an important role.

Adults

Anti-aging is added to the above tasks in the body of adults. For children, this is not so important, but with age, the quality of nails and a person begins to look differently: the skin becomes drier, folds appear and the nails exfoliate and break. Biotin is a natural prevention of these unpleasant processes, for this reason it is often added to various cosmetics.

Did you know? There is active research into the use of biotin in the fight against cancer. The idea is to use coenzyme R to deliver special enzymes into the tumor that should stimulate an immunological attack on it from the inside, blocking its growth and killing cancer cells.

Another useful property of vitamin H is the regulation of sweating processes.

Unfortunately there is a problem. taking antibiotics and others - all this very quickly disrupts the intestinal microflora, and, as a result, leads to a sharp decrease in the level of vitamin H. It is for this reason that the ones mentioned above are very clearly reflected in a person's appearance, this becomes especially noticeable with age: such people have a bad skin and hair, they look older than their age, they are unpleasant. To avoid such problems, you need to protect your youth and include in your diet more of those foods that contain biotin.

What products contain the substance

Fortunately, this substance is quite common in nature, it is present in both plant and animal food, but it is more in the latter. But vitamin H and vitamin H is in a free state, while in animal food it is bound to protein.

Important! The problem is, food-derived biotin isn't exactly what we want. We get this substance in two ways - through food and through our own synthesis. For the latter direction, a healthy intestinal microflora is very important, but it is already provided, including by proper nutrition.

On the Web, you can find many different tables with a list of foodstuffs that contain biotin, and an indication of the exact amount per 100 g. Here are just some data (for meat eaters).

The record holders for vitamin H content among plants are:

• beans and soybeans;
• crude and rice bran, rye (whole grains);
• colored and;
• tomatoes;
• white cabbage;
• raisins;
• peanuts, almonds,

The maximum amount of biotin is found in the products indicated in the first three lines of the list, then its amount is sharply reduced.

If we talk about which meat products contain vitamin H, then these are, first of all:

• offal (liver, kidney, heart) - beef, pork, veal;
• chicken yolk;
• sardine;
• salmon;
• flounder;
• poultry and beef;
• (whole);
• herring;
• veal;
• brewer's yeast.

Daily requirement and rate

The human body needs little biotin, only a few micrograms per day. Average indicators, depending on age, look like this:

• newborns and children up to eight months - 5 mcg;
• from eight months to a year - 6 mcg;
• children from one to three - 8 mcg;
• children from three to eight years old - 12 mcg;
• children and adolescents from eight to thirteen years old - 20 mcg;
• from thirteen to twenty years - 25 mcg;
• after 21 years - 30 mcg.

It is interesting that the fair sex needs more vitamin H than the strong half of humanity. This is due to the unequal amount of glucose in the female and male body. Due to the lack of this substance, ladies often fall into and become irritable.

These indicators are very arbitrary, for example, the daily dose of biotin for a particular child is determined by a pediatrician, and sometimes it can already be 10-15 μg in the first year of life. During and the daily rate of this substance sometimes rises to 30-100 mcg.

A person needs to consume more coenzyme R daily if he:

• is engaged in or is experiencing severe
• lives in cold climates;
• works in hazardous industries (especially in contact with mercury, arsenic, carbon compounds);
• suffers from sugar;
• transferred
• had an infectious disease;
• suffers from nervous tension.

Lack and excess of vitamin H

Vitamin H deficiency is not very common, and its overdose is even less common. However, one of these conditions has very unpleasant symptoms.

a lack of

Lack of vitamin H primarily affects the condition of the skin and hair. The skin begins to peel off, seborrheic dermatitis may develop, hair falls out, and its growth slows down.

Did you know? Avitaminosis of biotin was recorded in athletes who ate large quantities of raw eggs to increase muscle mass. As noted back in the last century during experiments on laboratory mice, crude protein neutralizes vitamin B7. At the same time, if the egg is boiled, the protein curls up, and nothing like this happens.

Various unbalanced and also disturbed intestinal microflora, which interferes with the synthesis of this substance, can also lead to such conditions.

In addition to skin disorders, biotin deficiency affects the general condition of a person. He has symptoms such as:

• lethargy, apathy, drowsiness;
• loss of appetite;
• nausea, vomiting;
• muscle pain;
• hypotension;
• pallor;
• increased blood sugar and cholesterol levels;
• a decrease in the level of red blood cells in the blood;
• decreased skin sensitivity;
• anemia;
• inflammation of the mucous membranes and tongue.

Biotin deficiency is easily diagnosed by clinical analysis in urine: a reduced level of this substance is recorded in it.

Usually, with a slight vitamin deficiency, the problem is easily eliminated by adjusting the diet.

Overdose

In case of an overdose, many biologically active substances can cause almost more damage to our body than the one threatened by their shortage.

Fortunately, vitamin B7 is not one of those.

Scientists have conducted multiple studies, both on laboratory animals and on volunteers, and it was found that there were no side effects whatsoever, even with the introduction of biotin in volumes a thousand times higher than the daily dose. As an experiment, the animals were injected once intravenously with a substance at the rate of 1 g per 1 kg of body weight, and no signs of poisoning appeared: intestinal motility, respiration, motor functions, liver and kidney function, metabolism, pressure - everything remained normal.

Interaction with other substances

We have already mentioned some substances that can block the synthesis of biotin or its absorption into the blood. These are raw chicken protein, antibacterial drugs, alcohol, fatty and sweet foods. The same properties are possessed by preparations containing sulfur, as well as medicines with anticonvulsant action (by the way, seizures are very often accompanied by a magnesium deficiency, and it is this condition that very often, in turn, provokes a lack of vitamin B7).

On the other hand, vitamin H itself is necessary for the normal functioning of B vitamins in the body, as well as vitamin C.

Pharmacy forms of vitamin biotin

Vitamin H deficiency can be replenished not only through food, but also by taking medications containing it. It is sold in pharmacies in various forms:

• tablets of different dosages;
• drops;
• ampoules (for injection or rubbing into the skin);
• as part of complex vitamin preparations.

Potential harm and side effects

Vitamin H is not toxic and it is almost impossible to poison it, regardless of whether it entered our body through the mouth or in some other way. to coenzyme R - also an extremely rare phenomenon (although it sometimes occurs).

Like any water-soluble substance, biotin is easily excreted from the body in feces and urine. For this reason, even in large quantities, this substance is not capable of causing much harm. In some cases, with biotin hypervitaminosis, symptoms such as:

• excessive sweating;
• frequent urge to urinate;
• an allergic reaction in the form of redness on the skin or in another form;
• abnormally fast growing nails and hair.

These symptoms usually go away without additional help. Yet it does not follow from this that biotin preparations can be taken uncontrollably, without the advice of a doctor, and in unlimited quantities.

Small spool but precious. This proverb fits perfectly to vitamin H. "For happiness" we need very little of it, but if this small dose is not provided, problems can arise very serious. Eat right, take care of your health and do not allow a deficiency of nutrients in your body!

Water-soluble vitamin H - biotin - enters the human body with food, and can also be synthesized in the intestines. Vitamin H is involved in all metabolic processes (protein, fat and carbohydrate), the synthesis of proteins, stearins and acids, and with its deficiency, anemia and various dermatoses can develop. In some sources, vitamin H is called vitamin B7.

The value of biotin. Vitamin H in foods

Biotin has a stimulating effect on the formation of fatty acids, as well as their processing together with carbohydrates. The minimum daily requirement for vitamin H is approximately 0.15-0.2 mg. For pregnant and lactating women, this dose is 0.25-0.3 mg per day.

• Yeast;
• Milk;
• Liver;
• Kidneys;
• Chicken eggs;
• Nuts;
• Fish.

It is also included in various multivitamin complexes, which are prescribed during a period of acute need for vitamins (intense growth, physical activity), as well as with a decrease in consumption (diseases of the digestive tract, old age, unbalanced diets). Unlike some other vitamins, the risk of biotin overdose is minimal.

Vitamin H deficiency

There is a direct relationship between the condition of the hair and its health and the sufficient level of vitamin H in the human body. In particular, it is biotin that regulates the daily amount of hair loss, is the prevention of baldness and prevents the appearance of gray hair.

As vitamin H deficiency progresses, symptoms such as pallor, dryness and peeling of the skin join. Dermatitis appears in the lips. In severe cases, nausea, lack of appetite, drowsiness, weakness, depression, hair loss, conjunctivitis, muscle pain and loss of muscle tone, impaired coordination of movements, anemia, increased blood sugar and "bad" cholesterol levels are observed.

In practice, nutritional deficiencies in vitamin H are rare. As a rule, it can be found in people who have eaten raw chicken egg proteins for a long time, since they contain a substance that binds biotin and prevents its absorption. Also, vitamin H deficiency is observed in patients who are on parenteral nutrition for a long time and do not receive biotin preparations. Sometimes it is possible with prolonged antibiotic therapy, when the intestinal microflora is not able to fully synthesize this substance.

Vitamin H deficiency can also develop against the background of magnesium deficiency, which should activate biotin, with the constant use of saccharin instead of sugar, as well as products whose preservatives are sulfur compounds. Biotin deficiency is also observed in alcohol abusers.

Vitamin H deficiency can be confirmed or refuted by laboratory urine testing - its daily excretion should be between 11 and 183 mcg. If you suspect a biotin deficiency, a trial treatment is prescribed - 10 mg of the substance per day. Improvement of the patient's condition and the disappearance of symptoms against the background of trial therapy are confirmation of the diagnosis.

Lack of vitamin H in the body can also be observed with a hereditary disease - biotinidase deficiency. More often, the disease manifests itself in the first few days after the birth of a child, but in some cases it can develop gradually and go unnoticed in the early stages.

With this metabolic disorder, biotin taken with food is not released during digestion and assimilation of proteins by cells. Without correction of the condition, this category of patients has mental disorders, paroxysmal convulsions, learning problems, and in advanced cases, a coma develops, followed by a fatal outcome. To normalize the quality of life of such patients, it is necessary to provide them with a daily amount of vitamin H at the level of 5-10 mg.

Vitamin H or biotin has been thoroughly studied relatively recently, but it managed to establish itself as an indispensable element in the formation of the correct intestinal microflora. Scientists managed to find out what foods contain vitamin H, it is found in meat, cabbage, tomatoes, bananas, carrots, green peas and many other products.

What foods contain vitamin H?

Biotin or vitamin H is found in foods available to anyone. It is abundant in egg yolk, meat and vegetables. Biotin is best absorbed from meat. In vegetables, it is in its pure form, and it is difficult for the body to process it. While in meat, it is found along with a protein that helps it be better absorbed in the intestines and metabolized.

To replenish the supply of biotin, it is worth eating vegetables, meat products, and limiting the consumption of fatty and sugary foods. In this case, vitamin H will be better absorbed by the body.

What foods still contain vitamin H and where is it synthesized?

A lot of biotin is found in nuts such as Brazil nuts, as well as soybeans and mushrooms. Do not forget to regularly include these particular foods in your diet. It is enough to introduce the above products into your menu several times a week. There is also a lot of biotin in regular rye and white bread, because wheat flour contains this vitamin.

This vitamin is synthesized from incoming nutrients in the human intestine. Its production occurs normally as long as the intestinal protective membrane is not broken.

Biotin affects the condition of the intestines and liver, and these organs, in turn, play a role in the appearance of a person. And if biotin is poorly produced, then not only internal organs suffer, but also the external appearance of a person as a whole. Hence, loose skin, an unhealthy complexion, and early signs of aging.

The daily requirement of Vitamin B7 (biotin) for healthy skin, hair and nails, as well as interaction with other components and in which products it is contained.

It is known that the body needs a sufficient amount of vitamins and minerals for normal functioning. One of them is biotin or vitamin B7, which is involved in many vital processes in the body.

What is biotin and why is it needed

Biotin is one of the 8 B vitamins. It performs a number of extremely important functions in the human body, some of which are characteristic only of it. This water-soluble vitamin was discovered in 1901. It can be synthesized by the intestinal microflora, but for this it must be absolutely healthy.

The substance regulates the following processes:

• helps to establish the work of the digestive tract;
• reduces the level of "bad";
• participates in the production of fatty acids;
• heals nerve tissues and bone marrow;
• normalizes metabolic processes;
• maintains good tendon condition;
• essential for the health of skin, nails and;
• in combination with chromium, it suppresses blood sugar levels in diabetics;
• ensures normal cell growth.

Drug release form

It is advisable that the body receives the required dose of vitamin B7 from natural products. If necessary, the lack of a substance is replenished with pharmaceutical preparations. It is available in tablets, capsules or ampoules for injection. The required dosage and the rules for taking the drug are indicated in the instructions.

If prescribed by a doctor, it can be taken as part of a multivitamin supplement. Preparations such as "Biotin-complex" (daily dose - two tablets), "Volvit" (drink one tablet a day), "Biotin Forte Germany" and "Medobiotin".

Injections are prescribed for people with bowel disease. Intramuscular injections are given once daily. Sometimes the contents of the ampoule are rubbed into the skin. As a result, rashes and inflammations disappear. In each case, the doctor chooses the form of release of the drug and the method of its application.

What does vitamin B7 deficiency lead to?

Vitamin B7 deficiency is rarely diagnosed, but such cases do occur. Taking some antibiotics and antibacterial agents leads to its lack. Frequent consumption of alcohol leads to suppression of healthy intestinal microflora, which in turn reduces the production of this substance in the body.

Abuse of saccharin, foods with additives E221 - 228 also leads to a lack of a vital component. Acute and chronic diseases of the gastrointestinal tract can be responsible for biotin deficiency.

The lack of B7 can not be identified by testing. It is identified by characteristic symptoms and complaints. The consequences of biotin deficiency are manifested in the following disorders:

Insufficient synthesis of fatty acids, as a result of which, primarily, the skin suffers. There are such unpleasant consequences as psoriasis, dermatitis, seborrhea. Conjunctivitis also appears, decreases.

1. Metabolism is impaired, which leads to loss of appetite, nausea, weakness, drowsiness and depression.
2. In some cases, blood pressure drops.
3. Observations of diabetics have shown that a lack of vitamin B7 increases the patient's blood sugar level.
4. The muscles in the arms and legs become weak.

If this problem is not identified and eliminated in a timely manner, dermatitis, diabetes, baldness, depression will appear.

Daily requirement for women

This important component ensures youthfulness and health of skin and hair, strengthens brittle and dull nails. The fair sex should take care of a sufficient amount in the body. It is known that with a lack of it, nails become brittle and dull, hair falls out, and the skin becomes inflamed and flaky. Many doctors believe that early graying is also a consequence of B7 deficiency.

Cosmetics manufacturers have begun adding youthful vitamins to skin and hair care products. However, it has been proven that it is not absorbed when applied externally and must be taken internally.

For the normal course of all important processes, a woman needs 30-50 μg of biotin to enter the body.

What foods contain B7

Many food products contain this useful substance, from where it is easily absorbed. Biotin is found in brewer's yeast, beef liver and heart, eggs, raspberries, avocados, and sunflower seeds.

Vegetables such as potatoes, onions, carrots, tomatoes, cabbage, spinach, beets and corn also have it in their composition. B7 is found in nuts, peaches, apples, oranges, bananas, and melons.

Sources of biotin include meat, sea fish, cereals and legumes. It is found in small quantities in dairy products.

Following a healthy diet will keep your vitamin B7 levels normal. And the consumption of natural yoghurts and other fermented milk products preserves a healthy microflora and provides the ability to synthesize biotin on its own.

Age-related vitamin intake

The daily requirement for biotin depends on the person's age. For babies between 0 and 6 months old, 5 mcg per day is sufficient. Children under a year need 6 mcg per day. At the age of 1 to 3 years, children need B7 in an amount of 8 mcg.

For schoolchildren, the norm is 12 mcg, for adolescents - 20 mcg. Adults should receive 30 micrograms per day. For pregnant and lactating women, this figure rises to 50 and more micrograms.

Admission during pregnancy

During pregnancy, taking biotin is not only possible, but necessary. Recent studies have shown that expectant mothers often lack it in their bodies. It is necessary for the correct development of the child.
Scientists at the Institute of Medicine have found that biotin is on a par with iron in importance during pregnancy. It also prevents birth defects in the fetus.

As a rule, the lack of this substance is more pronounced towards the end of pregnancy. Women expecting the birth of a child are advised to make up for the B7 deficiency by correcting nutrition. It is better not to drink dietary supplements in this position. They have various auxiliary components that can cause an allergic reaction.

Overdose

An excess of biotin in the body is unlikely, since it is well absorbed, and the excess is naturally eliminated. It does not accumulate in the body.

Very rarely, when a large amount of vitamin is consumed, there is also frequent urination.

No contraindications were found for the substance, except for individual intolerance. An allergic reaction to it appears extremely rare.

Interaction with other components

Vitamin B7 goes well with other components from group B - B12, B5 and B9. When consumed in the correct dosage, it interacts well with magnesium. In a healthy gut, it is synthesized by symbiotic bacteria and is easily absorbed from food.

However, the use of a number of substances destroys the structure of the vitamin or prevents its formation and absorption:

1. Eating raw protein prevents biotin from entering the bloodstream. The egg contains avidin, which is considered an anti-vitamin biotin. After heat treatment, this component does not interfere with the absorption of B7.
2. Drinking alcoholic beverages reduces the body's ability to absorb this essential substance.
3. Eating fats that have been cooked for a long time also causes slower absorption of biotin.
4. Antibiotics and other drugs that contain sulfur interfere with this process.
5. Taking a sugar substitute negatively affects the absorption of vitamin B7.

The intake of this component into the body is one of the conditions for a person's well-being. Together with other vitamins, it ensures the normal course of all vital processes. Knowing which foods contain it, you can easily control its sufficient consumption.

Feedback

Elena 38 years old
I read that, according to scientists, in dietary supplements with biotin to strengthen nails and hair, there is often an increased content of this substance several times. Before buying, consult your doctor and establish your daily requirement for this vitamin.