Biotin — Vitamin B7 | B8 | H

What is biotin or vitamin B7 | B8 | H?

Biotin, also known as Vitamin B7, vitamin B8 or vitamin H, is a water-soluble vitamin. It is synthesized by the body for the most part, but an intake through the diet is necessary to cover needs, because it is stored in small quantities and excreted in the urine.

What is its function and what are its benefits?

Biotin plays a key role in the metabolism of fats, carbohydrates and amino acids, and is therefore actively involved in energy production.

It also promotes the synthesis and use of vitamins B9 and B12. It plays a role in the Krebs cycle (a process that produces energy during respiration), is used to maintain blood sugar levels, and has a key role in various metabolic processes.

In this sense, and like all vitamins, it is essential to life, and is present in all living organisms.

It is widely used in dietary supplements for skin, hair and nails, although there is still a lack of hard scientific evidence on this subject.

Where to find it?

The best sources include: liver, eggs, fish and meat, sweet potatoes, legumes (lentils, etc.), nuts, brewer's yeast, whole grains, etc.

Deficiency and excess

For those who eat these foods regularly, there is no need to worry about deficiencies.

It should be noted that the needs may be increased for athletes, pregnant or breastfeeding women, people who drink alcohol, or people who consume a lot of egg whites by throwing away the yolks: in fact, egg whites are rich in avidin, a protein that prevents the absorption of biotin, and thus makes it inactive.