Vitamin b7 formula. Vitamin H (biotin): functions, daily requirement, sources

We all know about the beneficial properties of group B, but far from any of us can name what these substances are and why our body needs them. 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 small, this substance is worth talking about in detail.

A bit of history

The acquaintance of mankind with biotin began at the beginning of the last century and took place in several stages. So, in 1901, scientists discovered that yeast mushrooms grow under the influence of a certain substance. Conventionally, they began to call it "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 one that had such an active effect on yeast, turned out to be for them something new. This biologically active component was biotin (then it was not called that).

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

Some time later, in 1916, a scientist by the name of Bateman, conducting laboratory experiments on rats, discovered that raw egg white in animals causes serious problems with muscle activity, hair falls out, skin is affected. At the same time, there were no such symptoms from boiled yolk.

It was from the egg yolk in 1935-1936 that the Dutch scientists Fritz Koegle and Paul Gyeri isolated pure vitamin B7 (to obtain only 100 mg of a 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.

A substance isolated from egg yolk was tested on rats. Experiments have confirmed that it protects animals from the symptoms described by Batemann.

A few years later, Sternbach and Goldberg managed to develop a method for the synthetic production of pure biotin, obtained as a result of complex chemical reactions from fumaric acid. The name "vitamin H" was given to this substance by the scientist P. Szent-Györgyi, from the first letter of the German word "haut" (skin).

Subsequent studies have 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, therefore, 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 serious conditions.

Characteristics and properties

Biotin- it 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 destroys 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 carbon dioxide transport in the blood. Once in the body with food, this substance is released, then absorbed into the blood through the walls of the intestine and accumulates in the kidneys, adrenal glands and. In the blood, the content of this coenzyme remains practically unchanged.

Important! Unlike many other vitamins and microelements, 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 we characterize 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, insulin production in the blood;
• carbohydrate and amino acid metabolism;
• the formation of fatty acids and their subsequent breakdown;
• excretion 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 tissues);
• replenishment of content in the body;
• functioning of sweat and male gonads, bone and
• improvement of liver functions;
• some balance is maintained.

Vitamin H also enhances the action of other B vitamins, in particular, and.

Important! Biotin is a substance whose main task is to release from the food we consume and supply it. This vitamin does not have any effect on our psyche, its area of ​​​​responsibility is only the physical processes that take place in our body.

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

children

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

Usually, babies get the required amount of biotin with mother's milk or as part of high-quality milk, so objectively it occurs quite rarely.

Vitamin H is involved in metabolic processes, ensures the formation of soft tissues and the muscular system, and contributes to the normal course 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 an important role belongs to the same vitamin B7.

Adults

To the above tasks in the body of adults, anti-aging is added. For children, this is not so important, but with age, the quality of the nails and the person begins to look differently: the skin becomes dry, wrinkles 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 cosmetic products.

Did you know? There is currently active research into the use of biotin in the fight against cancer. The idea is to use coenzyme R to deliver special enzymes to the tumor, which 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 those mentioned above are very clearly reflected in a person's appearance, this becomes especially noticeable with age: such people have skin and hair look older than their years, they are unpleasant. To avoid such problems, you need to protect from a young age and include more of those foods that contain biotin in your diet.

What products contain the substance

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

Important! The problem is that food-derived biotin is not exactly what we need. 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 food products that contain biotin, and an indication of its exact amount per 100 g. We will give only some data (for meat eaters).

Record holders for the content of vitamin H among plants are:

• beans and soybeans;
• brown and rice bran, rye (whole grains);
• colored and;
• tomatoes;
• White cabbage;
• raisin;
• peanuts, almonds,

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

If we talk about what meat products contain vitamin H, then this is primarily:

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

Daily requirement and norm

Biotin the human body needs a little, just 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 years - 8 mcg;
• children from three to eight years old - 12 mcg;
• children and adolescents from eight to thirteen years old - 20 micrograms;
• from thirteen to twenty years old - 25 mcg;
• after 21 years - 30 mcg.

Interestingly, 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 are more likely to fall into and become irritable.

These indicators are very conditional, for example, the pediatrician determines the daily dose of biotin for a particular child, and sometimes it can be 10-15 mcg already in the first year of life. During and daily norm of this substance sometimes increases to 30-100 mcg.

A person needs to consume more Coenzyme R daily if they:

• engaged in or experiencing severe
• lives in a cold climate;
• works in hazardous industries (especially in contact with mercury, arsenic, carbon compounds);
• suffers from diabetes;
• moved
• had an infectious disease;
• suffering from nervous tension.

Deficiency 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 becomes possible, hair falls out, their growth slows down.

Did you know? Vitamin deficiency of biotin has been recorded in athletes who consumed large amounts of raw eggs to increase muscle mass. As noted 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 coagulates, and nothing like this happens.

Various unbalanced as well as violations of the intestinal microflora, which prevents the synthesis of this substance, can also lead to such conditions.

In addition to skin disorders, biotin deficiency also 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 levels of sugar and cholesterol in the blood;
• decrease in the level of erythrocytes in the blood;
• decreased skin sensitivity;
• anemia;
• inflammation of the mucous membranes and tongue.

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

Usually, with a slight beriberi, the problem is easily eliminated by correcting the diet.

Overdose

Very many biologically active substances in case of an overdose can cause our body almost more damage than that which is threatened by their shortage.

Fortunately, vitamin B7 is not one of them.

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 that are 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 weight, and there were no signs of poisoning: 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 sugary foods. The same properties are possessed by preparations containing sulfur, as well as anticonvulsant drugs (by the way, convulsions are very often accompanied by magnesium deficiency, and this condition very often, in turn, provokes a lack of vitamin B7).

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

Pharmaceutical 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.

Possible harm and side effects

Vitamin H is non-toxic and it is almost impossible to get poisoned by it, regardless of whether it entered our body through the mouth or in some other way. on coenzyme R is also an extremely rare phenomenon (although it sometimes occurs).

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

• increased 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 further help. And 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 with vitamin H. "For happiness" we need very little of it, but if this small dose is not provided, very serious problems can arise. Eat right, take care of your health and do not allow a deficiency of nutrients in your body!

Vitamin H is a useful water-soluble substance that is involved in many biological processes and the synthesis of vital elements. This substance is also known as biotin, vitamin B 7 and coenzyme P.

A bit of history

The prerequisites for the discovery and study of biotin appeared as early as 1916. Bateman then discovered that laboratory rats fed raw egg white suffered from neuromuscular disorders, alopecia, and dermatitis. And in animals whose diet included boiled protein, such symptoms were not observed.

In 1936, scientists Kegl and Tennis isolated a factor from chicken eggs that stimulates the growth of yeast fungi. The crystalline substance was called biotin. In the course of subsequent studies, it turned out that it is he who protects the body of laboratory animals from the harmful effects of raw egg white.

In 1942, Du Vignot derived the formula of biotin, and after some time it was synthesized in the laboratory. At the same time, research began on the antagonist substance biotin, which is contained in the egg white.

In 1940, the antagonist was isolated by the scientist Akin. The substance was named "avidin". As it turned out, it binds biotin and makes it difficult for the body to absorb it.

Functions of Vitamin H

Each nutrient plays its own unique role in the body. For example, biotin performs the following functions:

• takes part in the process of cell division, growth and regeneration;
• contributes to the normal absorption of B vitamins;
• ensures the normal metabolism of proteins and fats;
• eliminates muscle pain and fatigue;
• fights dermatological problems;
• prevents hair loss;
• contributes to the formation of healthy intestinal microflora;
• strengthens the immune system;
• improves the state of the nervous system;
• takes part in the production of collagen;
• slows down the aging process of the body;
• normalizes the process of processing glucose.

How does biotin deficiency manifest?

Vitamin H is vital for the normal functioning of the body. If the substance is not enough, you will immediately feel it. The symptoms of biotin deficiency are as follows:

• dryness, peeling, irritation and other skin problems of the extremities;
• unhealthy complexion (pallor, earthiness);
• pale smooth surface of the tongue;
• constant sleepiness;
• emotional depression and depression;
• pain and feeling of weakness in the muscles;
• elevated levels of "bad" cholesterol in the blood;
• increased blood sugar;
• anemia;
• lack of appetite;
• deformation and fragility of the nail plate;
• irritability;
• headache attacks;
• frequent bouts of nausea;
• violations in the work of the sebaceous glands;
• a sharp deterioration in the functional state of the hair and a slowdown in their growth.

Biotin Deficiency Factors

Vitamin H deficiency in the body can develop for several reasons. Here are the main ones:

• genetic diseases associated with a violation of the absorption of biotin (there are approximately 5 cases per 100,000 people);
• taking antibiotics and sulfonamides, which destroy the intestinal microflora (where biotin is usually synthesized);
• long-term restriction in nutrition (for example, strict diets);
• indigestion associated with asthenia of the mucous membrane of the stomach and intestines;
• the use of saccharin, which adversely affects the metabolism of the vitamin;
• regular consumption of raw eggs (their protein contains avidin, which interacts with biotin);
• the use of products that contain preservatives E221-228 (sulfur compounds that destroy biotin when heated or in contact with air);
• frequent use of alcoholic beverages (alcohol interferes with the absorption of biotin).

Main indications

The intake of biotin in the form of a dietary supplement or a medical preparation should be agreed with the doctor. As a rule, specialists prescribe such funds in such cases:

• biotin deficiency in newborns (manifested as violations of the intestinal microflora, hair loss or deterioration of the skin);
• low blood sugar;
• disorders of the nervous system;
• fragility and delamination of nails;
• fragility and hair loss;
• muscle weakness;
• apathy and decreased performance;
• long-term use of antibiotics and drugs for seizures;
• inadequate diet.

Excess Biotin

If there is too much vitamin H (biotin) in the body, this is also not very good. This situation can occur with the wrong diet or with uncontrolled intake of drugs. Excess biotin in the body can be identified by the following signs:

• excessive sweating;
• skin rashes;
• exacerbation of infectious and chronic diseases;
• problems with insulin production;
• increased glucose levels;
• frequent urination.

Possible negative consequences

Most domestic experts agree that biotin is safe and non-toxic in doses up to 300 mg per day (with intravenous administration - up to 20 mg per day). Given the fact that the vitamin is water soluble, excess is excreted from the body naturally along with urine.

However, American experts have a different opinion. The danger of biotin is that its excess can cause distortion of laboratory tests. For example, when testing blood for thyroid hormones, a picture similar to Graves' disease can form. The result of a heart attack biomarker may also be underestimated. Thus, the wrong treatment may be prescribed.

You need to be especially careful with dietary supplements designed to improve the condition of hair, nails and skin. They can contain up to 600% of the daily intake of vitamin H. Such huge doses can only be prescribed by a doctor in exceptional cases. If you, nevertheless, take biotin, be sure to warn the laboratory assistant about this when taking blood for analysis (especially when it comes to heart problems).

Elixir for hair

Vitamin H is the basis for healthy and beautiful hair. It has such a beneficial effect on the hair:

• biotin normalizes the concentration of red blood cells, which, in turn, provide oxygen transport, which is vital for the normal functioning of hair follicles;
• biotin stimulates insulin metabolism, which, in turn, ensures the supply of glucose to the surface of the scalp;
• Biotin regulates the production of keratin, which is one of the main "building materials" for hair.

To maintain the normal condition of the hair and prevent hair loss, it is recommended to use vitamin H in ampoules (add the contents to a portion of the shampoo before each wash). For the treatment of alopecia, it is necessary to take a vitamin inside.

Daily requirement for vitamin H

Reception of any vitamins should not be uncontrolled. For each useful substance there is the concept of a daily norm, which ensures the saturation of the body, but does not lead to an overdose. For vitamin H (biotin), the following indicators are true:

• For preventive purposes (to prevent muscle weakness and hair loss), you need to consume 5 mg of biotin per day.
• In order to dull pain during intense physical exertion, as well as to build muscle mass, it is recommended to take 1 mg of biotin per day.
• To compensate for the lack of vitamin H (identified by the results of a medical examination), as well as for the treatment of baldness, as a rule, 10-15 mg of the substance is prescribed per day.

Interaction with other drugs

When taking biotin, there are some restrictions on combining it with other drugs. The first thing to note is that vitamin H interacts well with all B vitamins. But the best results are observed when taking biotin with vitamins B5, B9 and B12.

It makes no sense to take biotin at the same time as antibiotics, because due to the destroyed intestinal microflora, the vitamin will not be able to be absorbed in the body. For the same reason, you should not use it at the same time as sulfur-containing drugs and sugar substitutes. Also, the absorption of the beneficial substance is negatively affected by almost all anti-cold drugs.

Where to look for biotin

Ideally, a person should receive all vital substances with food. To do this, it is extremely important to form the right balanced diet. Here are some foods that contain vitamin H:

• nuts;
• cod;
• egg yolk (boiled);
• legumes;
• cottage cheese;
• oats;
• hard cheeses;
• wheat;
• rice bran;
• sea ​​fish;
• spinach;
• cauliflower;
• offal;
• yeast;
• milk;
• White cabbage;
• beet;
• White mushrooms;
• Champignon;
• blueberry and strawberry leaves;
• salmon;
• pork;
• raspberries;
• avocado;
• sunflower seeds;
• bananas.

How to "save" biotin

There are many sources of vitamin H in food. The fact is that during heat treatment, canning and soaking in water, marinades and other solutions, biotin in products begins to decompose. If you want to get the most out of your food, keep these tips in mind:

• try to consume food fresh (if possible) or minimize processing;
• boil vegetables in a peel and under a lid;
• the best cooking method is baking in foil or a sleeve;
• before sending food for storage in the refrigerator, do not wash or grind them;
• do not expose products to long-term storage (even on the top shelf of the refrigerator) for more than three days;
• the best way to harvest vegetables and fruits for the winter is freezing.

Vitamin B7, H (other names biotin or coenzyme R) is a water-soluble compound necessary to maintain normal blood glucose levels, gluconeogenesis, metabolism of carbohydrates, fatty acids, and proteins. The substance got its name from the word "Bios", which in Greek means "Life".

Today, there are 8 forms of vitamin B7, but only one of them is biologically active - D-biotin, found in natural compounds.

The coenzyme R molecule consists of tetrahydrothiophene, tetrahydroimidazole rings, in the first of which one hydrogen atom is replaced by valeric acid.

The value of biotin for the human body cannot be overestimated. The compound ensures the flow of many biochemical reactions, regulates carbohydrate and fat metabolism, maintains the normal condition of the skin, hair, and nails. In addition, vitamin H improves the functioning of the digestive tract, the nervous system, and prevents the development of dermatitis, eczema, and psoriasis.

Biotin is resistant to the influence of X-rays, UV rays, dissolves well in water, alcohol, is destroyed under the influence of high temperatures (the melting process starts at 232 degrees).

The chemical formula of vitamin B7 is C10H16N2O3S.

Consider the properties of biotin, what are the benefits and harms of the substance, signs of deficiency and excess of the nutrient in the body.

Discovery history

Initially, coenzyme R was identified in 1901 from yeast, as part of a complex of heat-resistant compounds (pantothenic acid, niacin, biotin). The substance received the status of "vitamin" not immediately after discovery. This is due to the fact that the lack of biotin in the body was not common, unlike other group B nutrients, the deficiency of which caused severe conditions. So, with insufficiency, pellagra developed - alimentary polyneuritis.

Research on the new vitamin compound for Wilders was continued by Beteman, who in 1916 conducted an investigative experiment on rats. During the test, as the main source of protein, the scientist gave experimental laboratory rodents egg white. A few weeks later, he discovered that the animals had impaired muscle function, skin lesions, and hair began to fall out. At the same time, after replacing the raw yolk with a boiled one, the above symptoms disappeared.

In 1935, Kegel first isolated a substance in crystalline form from chicken yolk and named it "biotin". The industrial production of the useful compound began only 5 years after the powder was obtained, based on the method developed by Sternbach and Goldberg. The scientists suggested using fumaric acid as a starting material, which, in the course of reactions, made it possible to obtain D-biotin in its pure form.

Vitamin B7 takes part in the course of many metabolic processes, for this reason, chemists have included the compound in group B.

Despite the fact that biotin in the human body does not act independently, but only in the presence of digestive, the substance is necessary for the implementation of energy reactions, growth, formation of muscle, epithelial, connective, and nervous tissues.

The biological role of vitamin H

1. It promotes carbon metabolism, due to which the body receives energy for life.
2. Controls the processes of gluconeogenesis.
3. Participates in the synthesis of hemoglobin, beneficial intestinal microflora, proliferation of lymphocytes of the immune system.
4. Interacts with insulin, regulates blood glucose levels, preventing the development of diabetes.
5. Participates in the formation of collagen, which is necessary for the growth of hair, nails, bones, maintaining a good condition of the skin. For this reason, biotin is rightfully called the "vitamin of beauty." The systematic intake of a useful compound into the body allows you to prolong youth for the skin of the face and maintain a blooming appearance: smooth, strong nails, healthy, shiny curls. Given the fact that vitamin H stops hair loss and improves their structure, the nutrient is indicated for use for men of mature age, when “age-related” processes in the body begin, leading to the appearance of bald patches.
6. Burns fat, improves the absorption of proteins, the condition of the gastrointestinal tract.
7. Participates in the transfer of carbon dioxide.
8. Supports the functioning of the nervous system. Biotin acts as a catalyst for glucose in metabolism, which is necessary for the nutrition of our brain cells. To create normal conditions for the functioning of the nervous system, you need to maintain a sugar level in the range of 80 to 100 milligrams per 100 milliliters of blood. If this indicator decreases by at least 20 milligrams, a person begins to quickly get tired, gets irritated over trifles, becomes nervous and unbalanced. When glucose drops to 40 milligrams per 100 milliliters in the blood, the body needs rest in the morning, the desire to go to work disappears, and there is a feeling of lack of strength. With a further decrease in sugar, a person cannot rise from the pastel, he understands that he is sick. The female body, unlike the male body, accumulates much less glucose, as a result, the beautiful half of humanity needs more vitamin B7 to synthesize the monosaccharide.
9. Necessary for the normal functioning of the thyroid gland.
10. Participates in the production of purine nucleotides, which are responsible for the transmission of hereditary information, the formation of DNA molecules. In addition, coenzyme R regulates the work of genes that provide intermediate metabolism.
11. Activates the functions of vitamin C.

After the compound enters the digestive tract, a large amount of vitamin H is concentrated in the liver and kidneys of a person, then it is delivered to all organs.

Given that biotin performs many functions in the body, the lack of a compound manifests itself quickly, clearly.

Biotin is an essential trace element for hair, as it is a supplier of sulfur to the cells of the body. Vitamin H is used to strengthen hair follicles, accelerate the growth of hair, prevent the appearance of early gray hair, eliminate excessive oiliness or dryness of the hairline.

At the same time, biotin is effective for the treatment of the following pathological conditions of the scalp: dermatitis, dandruff, seborrhea, eczema.

How does vitamin B7 affect curls

Biotin is involved in the synthesis of red blood cells, which supply the hair follicles with oxygen. As a result, the "vitality" of each strand increases. In the presence of biotin, the protein keratin is produced, which is “responsible” for the elasticity and strength of the hair. Moreover, they contain the largest percentage of this protein. Along with this, vitamin H facilitates the process of transformation and fatty acids into energy, which ensures the normal growth of strands.

To improve hair, biotin is taken orally, both in its pure form and as part of complex vitamins. The daily dosage varies from 50 to 5000 micrograms, depending on the functional state of the skin and related diagnoses. The course of therapy is a month.

Vitamin B7, along with oral intake, should be added to shampoos, masks, balms (based on 1 ampoule of the substance per 40 milliliters of liquid) or used as part of cosmetics. When choosing "store" drugs, it is recommended to give preference to concentrated mixtures, on which the manufacturer indicated the content of the active substance.

Serum based on coenzyme R is not difficult to prepare with your own hands at home.

"Biotin for hair" - instructions for creating a mask:

Ingredients:

• dark beer - 250 milliliters;
• vegetable oil (olive, jojoba, burdock or almond) - 10 milliliters.

Mix these components until a homogeneous suspension is obtained. Then rub the resulting mixture into the scalp and distribute along the length of the strands. The duration of the procedure is 15 minutes. Rinse off the vitamin composition preferably with warm water, then apply shampoo to the scalp, rinse your hair. If this mask is used 2 times a week (including for the beard) for 1.5 - 2 months, then the "unhealthy" strands will become softer, fuller, stronger and acquire additional shine.

Biotin is the coenzyme responsible for the transport of carbon dioxide in the following carboxylase enzymes:

• methylcrotonyl-CoA carboxylase;
• acetyl-CoA carboxylase beta;
• acetyl-CoA carboxylase alpha;
• pyruvate carboxylase.

What else is vitamin H for?

The compound plays an important role in gluconeogenesis, catabolism and the synthesis of branched chain acids. Biotin covalently combines with lysine residues in the epsilon-amino group in these carboxylases. This biotinylation linkage is catalyzed by holocarboxylase synthetase in the presence of ATP. In bacteria, coenzyme R is attached to the carboxyl carrier protein by protein ligase. Biotinylation and the process of attaching a vitamin compound to different chemical sites is used for laboratory studies of DNA transcription, replication, protein interactions, and protein localization.

Due to the fact that coenzyme R tightly binds to avidin, streptavidin and neutravidin (tetrameric proteins), creating a strong interaction between the ligand and protein, this reaction is widely used in biotechnology.

Absorption and exchange

Protein-bound vitamin B7 supplied with food is initially released under the influence of proteolytic enzymes, then absorbed by the intestines, deposited in the adrenal glands, kidneys, and liver. At the same time, biotin is partially bound by serum albumin. Animals, unlike humans, synthesize a useful compound by the intestinal microflora, where the substance is subsequently absorbed.

The level of vitamin in the blood practically does not change.

In healthy individuals, urinary excretion of biotin is 11-183 micrograms per day (Oppel). In the event of the onset of B7-avitaminosis, the excretion of the compound in the urine decreases to 3.6 - 7.3 micrograms. With the introduction of more than 300 micrograms of a substance into the body, there is a significant increase in the concentration of the nutrient in urine, while after 6 hours 30-50% of biotin is excreted naturally. Under these conditions, the content of coenzyme R in feces practically does not change. Normally, the level of the substance is in the range of 322 - 393 micrograms per day.

In patients suffering from poliomyelitis, the excretion of vitamin H increases by 3 times.

daily requirement

Many experts argue that vitamin B7 is able to be produced in sufficient quantities in the human body on its own, while additional administration of the nutrient with food and supplements is necessary only in case of a violation of the microflora, the presence of intestinal diseases.

Instructions for use

The daily requirement for biotin is:

• for infants from birth to 3 years - 10 micrograms;
• for babies from 3 to 7 years - 25 micrograms;
• for children from 7 to 11 years old - 50 micrograms;
• for girls, women - 100 micrograms;
• for boys, men - 150 micrograms;
• during pregnancy, breastfeeding - 150 - 200 micrograms.

Consider cases in which the need for vitamin B7 increases by 20 - 50%:

• excessive physical activity, professional sports (swimming, football, basketball, wrestling, skiing, gymnastics, figure skating, hockey, cycling, mountaineering, fencing, rowing, running);
• living in a cold climate, when the air temperature drops 35 degrees below zero;
• increased content in the daily menu;
• constant neuropsychic overstrain;
• alcohol abuse;
• dangerous burns;
• with diabetes;
• the presence of diseases of the gastrointestinal tract, which are accompanied by profuse diarrhea;
• work with chemicals (carbon disulfide, arsenic, mercury);
• long-term antibiotic treatment.

How to take the nutrient

Coenzyme R, as a biological supplement, is taken orally before meals with 100 milliliters of water.

Remember, biotin activity increases magnesium, therefore, for better absorption of vitamin B7, experts recommend taking this microelement at the same time.

What is the name of the drug containing compound H?

Berocca plus or Alvitil.

Hypovitaminosis and hypervitaminosis

Despite the prevalence of biotin in nature, a poor diet, unhealthy lifestyle and other factors can lead to a lack of vitamin H in the body.

Reasons for the development of B 7 - hypovitaminosis:

• therapy with antibiotic or sulfa drugs, causing the death of beneficial microflora;
• prolonged fasting or adherence to "hard" diets;
• indigestion caused by atrophy of the mucous membrane of the stomach and small intestine;
• hereditary disorders of metabolic processes in the body;
• pregnancy occurring with toxicosis;
• insufficient intake of vitamin H with mother's breast milk (in newborns);
• abuse of alcoholic beverages and sweeteners;
• the presence of dysbacteriosis, which prevents the normal synthesis of biotin;
• regular intake of protein mixtures based on raw eggs (in professional sports).

It is important for people who are at risk of developing B7 - hypovitaminosis to recognize the signs of biotin deficiency before they lead to depletion of the body and the development of diseases.

Symptoms of an acute lack of coenzyme R:

• constant peeling of the skin (especially around the mouth and nose);
• fast fatiguability;
• rashes on the arms, legs, or cheeks (dermatitis);
• drowsiness;
• decreased energy;
• excessive dryness of the body;
• loss of appetite;
• swelling of the tongue or smoothness of the "papillae" on it;
• bouts of nausea, sometimes turning into vomiting;
• muscle pain;
• signs of anemia;
• tingling or numbness of the extremities.

If signs of B7 deficiency are detected, it is important to immediately consult a doctor for the appointment of "biotin" therapy. If a nutrient deficiency is not corrected for a long time, in 50% of cases this leads to complications.

Secondary symptoms manifested against the background of chronic H-deficiency:

• decreased immunity, and as a result, the development of autoimmune diseases;
• depletion of the body;
• "transformation" of dermatitis into psoriasis;
• anxiety;
• deep depressions;
• nervous disorders;
• obsessive hallucinations;
• damage to the skin of the legs and arms;
• drowsiness;
• hypotension;
• high concentrations of cholesterol and sugar in the blood serum;
• anemia;
• loss of appetite;
• deterioration of the structure of hair and nails;
• atopic dermatitis;
• decrease in vascular tone, as a result of which arterial hypotension develops;
• dysfunctions of amino acid and carbohydrate metabolism.

To prevent the risk of developing hypovitaminosis, the daily diet is enriched with foods or vitamin complexes containing biotin. At the same time, it is advisable to use nutritional supplements in a prophylactic dose (50 micrograms) on an ongoing basis.

Hypervitaminosis of biotin is rare, as its excess is excreted in the urine. However, taking a substance in large quantities, exceeding 10 times the daily norm, leads to frequent urination and increased sweating.

Biotin is an essential anti-shedding vitamin for cats. This is evidenced by scientific studies by many veterinarians. In the course of experiments, doctors found that a deficiency of vitamin B7 in cats leads to hair loss and inflammation of the hairline.

Remember, a lack of vitamin H in an animal is evidenced by dried discharge in the nose, eyes, and loss of pigmentation. Also, the lack of biotin in the body of a pet is indicated by the appearance of dandruff, hair loss (first on the limbs, and then throughout the body).

For the prevention of B7 deficiency, it is advisable to give the pet raw yolk (1 time per week) and multivitamin complexes containing a useful compound. These recommendations are especially relevant when preparing animals for an exhibition competition.

Effects of the use of "biotin" products:

• acceleration of wool exchange;
• healing of wounds on the skin;
• maintaining the natural sheen of the coat;
• improvement of skin smoothness;
• strengthening hair scales;
• giving brightness to color;
• prevention of B 7 - hypovitaminosis and embryonic mortality.

In addition, regular feeding of pets with vitamin H and taurine leads to the strengthening of the heart muscle of animals, the normalization of the digestive tract and the improvement of the functional state of the liver and kidneys.

Consider which vitamin complexes for cats contain biotin.

Preparations with coenzyme R

1. Kitty's Taurin - Biotin (Beaphar) - perfectly - balanced complex for maintaining the beauty of the coat of domestic cats. This composition contains biotin, taurine, phosphorus, tocopherol, fiber, potassium, magnesium, B vitamins extracted from natural yeast. The daily norm for adult pets is 3-6 tablets. Before preparing the animal for exhibition competitions, it is permissible to increase the daily dose of the drug to 8-10 pieces.
2. Cat Felltop Gel (Canina) is a biotin and zinc based liquid preparation for the prevention and treatment of skin diseases in cats. The medicine eliminates foci of inflammation in a short time, nourishing the pet's coat. The therapeutic dosage for adults is 3-5 milliliters per day. The course of treatment is 6 weeks, after this time they switch to a maintenance dose of 1.5-2.5 milliliters per day. The solution can be mixed with food.
3. Cat-Fell O.K. (Canina) is a versatile biotin-based supplement for cats of all ages and breeds. This complex is a "find" for finicky animals, because it does not cause problems with eating. The daily dosage of the vitamin is 4 - 6 tablets, depending on the size of the pet. Duration of admission - 6 weeks. If the cat has problems with hair or skin, during the first month the daily rate is doubled. With a preventive purpose (2 tablets per day), it is permissible to take the drug on an ongoing basis.
4. Laveta Super For Cats (Beaphar) is a multivitamin solution containing biotin, thiamine, pantothenic acid, tocopherol, nicotinamide, taurine, riboflavin, pyridoxine, cobalamin. This drug promotes high-quality and fast molting, strengthens the coat, eliminates itching, improves coat color, prevents the loss of healthy bristles and dandruff. grams - 5 drops (0.25 milliliters). Animals with a body weight of 500 grams to 2.5 kilograms are prescribed 15 drops (0.75 milliliters), with a weight of 2.5 - 5 kilograms - 25 drops (1.25 milliliters), and with 5 - 9 kilograms - 35 drops ( 1.75 milliliters). During the period of stress and molting, this drug is used daily, after mixing it into food or drinking water.
5. Petvital Derm Caps or Petvital Derm-Liquid (Canina) - food supplements for cats and dogs based on evening primrose oil with the addition of biotin and zinc (available in capsule and liquid form). Medicines help activate cellular metabolism in the animal's skin, saturate the body with polyunsaturated fatty acids and reduce inflammatory reactions in the genital organs in females. With regular use of the remedy, the pet’s “fat ears and tail” syndrome, allergic reactions, demodicosis, skin itching, dandruff, eczema, and hair stop falling out. Therapeutic dosage for cats is 1 capsule per day, for dogs - 1 tablet per 10 kilograms the weight of the animal. The course of therapy is 2 weeks. Prophylactic regimen - 2 - 3 times in 7 days. The daily portion of the liquid supplement is determined based on the pet's body weight: 8 drops (0.4 milliliters) per 10 kilograms of weight.
6. Felvit N (Biofaktory) is a balanced vitamin complex for cats with a high content of biotin. The drug supports healthy pigmentation of the coat, heals skin wounds and accelerates the shedding process. Daily dosage - 1 tablet.
7. Katzentabs (Gimpet) is a dietary supplement for cats based on seaweed and biotin. Along with these substances, the preparation contains a derivative of milk sugar with a high concentration of TGOS (transgalactooligosaccharides) and vitamins A, B1, D3, B2, B12, B6, K3, E. The constituent components of the complex ensure proper bowel function, intense coat color and an attractive appearance of the skin cover. Kittens for daily use are prescribed 3-4 tablets per day, and adults - 4-6 tablets.

Remember, animals that are fed poor quality prepared feed or natural products need constant vitamin support.

At the same time, which brand is better to buy the drug depends on the diet and health of the pet. If the animals are on high-quality mixtures (Hills, Acana), it is advisable to use nutritional supplements in courses (once a quarter).

Considering the fact that biotin supplies sulfur to the body, is part of "skin" enzymes, participates in the synthesis of polyunsaturated fatty acids in the liver and metabolic processes in the pancreas, it is most often used to treat and prevent pathological conditions of the dermis, nails and hair.

Vitamin H is available in ampoules, drops, tablets and capsules.

Indications for use:

• violations of the processes of keratinization of the skin;
• dermatitis;
• psoriasis;
• eczema;
• hyperfunction of the sebaceous glands;
• seborrhea of ​​the scalp;
• alopecia;
• acne
• dandruff;
• slow hair growth;
• early gray hair;
• structural changes in the nail plates (softness, delamination, brittleness);
• excessive dryness of the skin;
• hyperkeratosis;
• apathy;
• depression (as part of complex therapy);
• malabsorption syndrome;
• hyperesthesia;
• psycho-emotional lability;
• reduced performance;
• chronic fatigue syndrome;
• muscle weakness;
• hereditary metabolic disorders with a lack of biotinidase;
• preparation for peels;
• hypovitaminosis of vitamin B7 against the background of taking antibiotics, sulfonamides, alcohol, anticonvulsants.

In addition, biotin is used as part of the complex therapy of diabetes mellitus, liver cirrhosis, hypertension, atherosclerosis and cancerous tumors.

Contraindications: children's age, individual intolerance. Pregnant and lactating women before taking the drug, it is advisable to consult with your doctor.

When consuming biotin, allergic side effects may occur: swelling of the mucous membrane of the larynx, skin rashes, retrosternal pain (with intolerance to the substance).

In the event of these reactions, the drug is immediately canceled.

How to take vitamin H

The drug (in tablets, capsules and drops) is consumed orally 1 time per day (preferably before meals), washed down with a small amount of clean water.

The average therapeutic dosage is 5 milligrams per day.

With malabsorption syndrome and hereditary deficiency of biotin-dependent enzymes, the daily dose of the substance is increased to 10 milligrams, and with multiple carboxylase deficiency - up to 20 milligrams. At the same time, the doctor selects the exact dosage, depending on the patient's condition, the severity of the pathology and the medicinal complexes taken. The duration of the course of treatment, as a rule, does not exceed 30 days.

For nails and hair, an effective daily dosage is 2.5 grams.

Vitamin in ampoules is administered intramuscularly at 2 milliliters (1 vial) once a day. For external use, the contents are rubbed into the steamed scalp for three minutes. In addition, the injection solution is used in mesotherapy (hydromesotherapy, mesoglo, mesolift) to eliminate inflammation, normalize sebum production and tighten the skin of the face.

Biotin analogs:

• medobiotin;
• wolvit;
• deacura;
• NeoVial (Biotin) 0.1% (ampoules);
• ruritan's pride 3000 (drops).

Biotin tablets are absorbed in the digestive tract, passing through the intestinal wall into the blood. "Ampoule" vitamin bypasses endogenous synthesis and immediately enters the plasma to proteins. Therefore, for people with pathologies of the intestinal mucosa, the optimal form of administration of the drug is “injection”.

Horses require a systematic supply of biotin to form healthy hoof horn and improve coat structure. To do this, the daily diet of the animal is enriched with special mixtures containing this nutrient. However, novice horse breeders do not always understand why they are needed and where to get feed mixtures for horses. Consider the role of supplements and the scheme of their administration.

Popular vitamin mixes for stallions

1. Biotin Horse (Equolyt) is a multivitamin preparation available in the form of tablets or powder with a high content of vitamin B7. The first type of mixture is used to increase the resistance of the hoof horn to physical stress in trotting, sport and racehorses. The powder preparation is used for hobby animals - class, breeding stallions and growing young. With a body weight of more than 500 kilograms, the daily portion is increased to 20 grams. The course of feeding is 5 months.
2. NutriHorse H Biotin (Biofactory) is a fortified supplement based on biotin, zinc, DL-methionine and vitamin B6. The feed mixture supports the qualitative exchange of the coat (when the additive is introduced into the animal's diet a month before the start of the "molting"). The daily portion of the substance is calculated based on the body weight of the horse and the purpose of the intake. The prophylactic dose of feed is 1.5 grams for every 100 kilograms of animal weight, the therapeutic dose is 3 grams.
3. Biotin Plus (Luposan) - additional nutrition in granules for intensive hair growth, accelerating tendon regeneration, strengthening horse hooves. The feed contains: biotin, zinc, copper, cobalt, manganese, selenium, amino acids, vitamins A, B 1, C, B6, E, B 12, D 3, PP, B4 and B 9. Regular intake of a vitamin supplement helps prevent skin pathologies in animals, nervousness, loss of power and muscle tension associated with biotin deficiency. The daily nutrient intake for a horse is 10-12 grams. The course of admission is 6 - 9 months.
4. Hoof Biotin (Audevard) - a multivitamin mixture to strengthen the connective tissue structure, protect the horse's skin, increase hoof strength, and improve blood flow to the leg. The daily portion is 20 grams, which corresponds to 20 milligrams of pure biotin.
5. Profeet Liquid (NAF) is a professional vitamin complex for horses, created by veterinary scientists. This drug, due to the presence of biotin and antioxidants, supports healthy hoof growth, protecting them from creases and cracks. The average daily dose for an adult horse weighing 400 - 600 kilograms is 25 milliliters.

Prophylactic feeding of horses with additives containing biotin is the key to strong hooves, shiny coat and smooth skin.

Interaction with other substances

Vitamin B7, when ingested, is part of macromolecular compounds that are involved in enzymatic metabolism. However, some substances inhibit the absorption of biotin, as a result of which the normal course of biochemical reactions is disrupted. In view of this, before taking the supplement, we recommend that you study the compatibility scale of the compound with other drugs.

Interaction of vitamin H with certain substances

1. Nicotine and alcoholic beverages neutralize the pharmacological properties of biotin.
2. Raw eggs inhibit the absorption of vitamin H into the blood, since their protein contains a substance - the antagonist avidin.
3. Saccharin (synthetic sugar substitute, E 954) disrupts the synthesis, metabolism and absorption of vitamin B7 in the digestive tract.
4. Oils and fats "saponify" biotin, slowing down its absorption in the body.
5. Antibiotics destroy strains of bacteria that synthesize the "skin" nutrient.
6. Anticonvulsants reduce the concentration of biotin in the blood.
7. , zinc and vitamin C (organic) enhance the pharmacological properties of coenzyme R.
8. Preparations containing valproic acid reduce the bioavailability of biotin.
9. Sulfanilamide drugs disrupt the endogenous synthesis of vitamin H.
10. Preservative substances of the group E 221 - E 228, potentiate the destruction of biotin, since they contain sulfur compounds.
11. Vitamin B7 alleviates the clinical manifestation of pantothenic deficiency, and vice versa, vitamin B5 alleviates the symptoms of biotin deficiency.
12. Vitamin H increases the bioavailability of folic acid.

Knowing everything about the compatibility of biotin and medicinal substances, you can easily choose an effective nutrient regimen.

Vitamin Sources

Vitamin H is found in foods of plant and animal origin.

Table No. 1 "Sources of food biotin"

Product name	The content of vitamin B7 in 100 grams of the product, micrograms
pork liver	250
Beef liver	200
Dry yeast	200
Pork kidneys	180
Soy, beans	60
Bull's heart	8-50
rice bran	46
Rye, whole grain	46
Peanut	40
Powdered milk	40
Egg (yolk)	30
dried onion	28
White cabbage	24
Sardines (canned)	24
Wheat flour 93%	20
Oat flakes	20
Cauliflower	17
Almond	17
Champignon	16
Condensed milk	15
Rice, whole grain	12
Barley grits	11
Ham	10
Cod	10
pistachios	10
Salmon	9
Apples	9
Halibut	8
Flounder	8
Spinach	7
Chicken's meat	6
Green peas	6
Corn (grain)	6
Meat beef, chicken	5
Whole cow's milk	5
Salmon	5
Bananas	4,4
Hard cheese	4
Cream	4
tomatoes	4
Herring	4
Tuna	4
strawberries	4
Rice (Polished Grain)	4
Processed cheese	3,6
Melon	3,6
Sour cream	3,6
fresh onion	3,5
Sea buckthorn	3,3
Raisin	3,1
lettuce leaves	3
Butter	3
Mackerel (canned)	3
lamb meat	2,6
cabbage	2,5
Carrot	2,5
Beet	2
Veal	2
Oranges, peaches, grapefruit	1,9
Grape	1,5
Wheat flour 70%	1,4
Potato	1,0

Thus, the largest amount of vitamin H is found in the liver, kidneys, yeast, legumes, nuts and eggs, and the smallest in citrus fruits and vegetables. Due to the fact that biotin is resistant to high temperatures, after cooking products rich in a useful compound, they retain up to 80% of the useful nutrient. However, it is important to remember that light and water destroy coenzyme R.

To preserve vitamin B7 in food, it is recommended to store them in a dark place, and before cooking, rinse quickly under low pressure running water.

Vitamin H (biotin, vitamin B7)- a water-soluble vitamin, it is quite resistant to heat treatment and is not subject to oxidation processes, but is destroyed during prolonged boiling and due to exposure to light. Biotin was isolated in 1931 by the scientist P. György from egg yolk. During the experiments, it was noticed that the use of boiled egg yolk restored the skin and coat of animals. Therefore, the name was given to him "H" - from the German haut, which means "skin" in translation.

The body requires a tiny amount of biotin, which is why it is also called a microvitamin.

The action of biotin

The action of vitamin H extends to the metabolism in the body and to the process of transferring carbon dioxide into the blood. It also acts on enzymes and promotes insulin in the process of glucogenesis - the synthesis of amino acids into glucose, leveling blood sugar levels.

Fact: Women need more biotin than men because their body's supply of glucose is smaller and depleted quickly. And this, in turn, can cause irritability and depression.

Biotin is an accomplice for the work of B vitamins: it promotes a chemical reaction with purines, which are carriers of hereditary information and is important for the formation of hemoglobin.

Biotin is an important micronutrient for hair, because. By controlling the metabolism of fats, it affects their content in the skin, improving the structure and beauty of the hair. Helps to avoid early gray hair and to some extent is able to restore hair loss. Unfortunately for men, baldness caused by hormonal changes cannot be stopped by biotin.

Vitamin H may have a positive effect on the healing process of seborrheic dermatitis in young children. For adults, the treatment approach should be comprehensive with all B vitamins and zinc.

Daily rate

• adults, depending on gender, require 150-300 mcg;
• pregnant women should increase vitamin intake by approximately 20-40%
• children, depending on gender and age, need 50-150 mcg.

The intake of alcohol and antibiotics has a rather negative effect on the absorption of biotin.

It is also worth considering that vitamin B12 becomes active only when interacting with magnesium, so you should take care of taking them together.

Vitamin H deficiency

The lack of vitamin H directly depends on the use of fatty foods, foods after heat treatment, alcohol and antibiotics.

The sphere of activity of biotin to a greater extent are physiological processes, so the lack is manifested "obvious". First of all, fatigue, depression, drowsiness and apathy, muscle pain, insomnia are observed. Hair loss, dandruff are activated, the skin becomes pale and inflamed, a constant feeling of nausea. Subsequently, there may be problems with the level of sugar in the blood, and accordingly there will be a "glucose" starvation of the brain cells, which in turn initiates an unstable state of the nervous system, irritability and tantrums.

Although biotin is required by the body in microdoses and it is also synthesized by the beneficial microflora of our intestines, its deficiency can still occur. This is to thank the modern disordered lifestyle. Besides, who can boast of a good condition of the intestinal microflora?

So, it turns out that all our indulgences in the form of an extra cake, fried potatoes at night (and during the day too), chips and carbonated sugary drinks will definitely affect the appearance and pretty soon. Our intestinal microflora will only need a month of such a lifestyle to “die” and then there will be problems with the skin, premature aging, and hair will begin to fall out. And adding to this alcohol, nicotine, such a careless handling of antibiotics (they prefer to treat everyone and everyone), then the intestines will already be populated by pathogenic organisms. Biotin will stop entering the bloodstream, sending those same toxins and decay products there, causing more and more serious complications.

Pathogenic processes begin at the biochemical level - digestion suffers, diarrhea, constant bad breath, weight increases due to metabolic disorders and fat accumulation. Naturally, to solve the problem (especially women), the simplest method is chosen - a diet, thereby depriving the body of receiving vitamin H from food of animal origin.

So a small trace element can play a bad joke with our body if we take it so lightly.

By the way, fruits practically do not contain biotin, and the substance contained in the egg white deactivates the action of biotin. Therefore, athletes who adhere to a protein diet (drinking raw eggs in the morning) should carefully consider the recommendation to increase their intake of vitamin H. When heated, this avidin breaks down and cannot cause harm.

Biotin overdose has not been observed even with a 100-fold increase in dose, even for newborns and pregnant women.

Side effects can occur only with individual intolerance: skin rash, urticaria, shortness of breath.

Sources of vitamin H (biotin)

Sources of biotin are many foods of plant and animal origin. In fruits and vegetables, it is in a free form, and in animal products it is associated with proteins. But the main role of these products and proper diet is to create a beneficial microflora in the intestines, which can itself synthesize the much-needed vitamin H.

Vegetable sources of vitamin H: tomatoes, soybeans, nuts, peas, cabbage, mushrooms, yeast, onions, apples, bananas, melons, oranges, etc.

Animal food rich in biotin: liver, heart, meat products, dairy products, eggs, fish, especially sea fish.

Indications for appointment

Indications for the use of biotin:

Recognized as one of the most active vitamin-catalysts. Sometimes it is called a microvitamin, because. It is needed in very small amounts for the normal functioning of the body.

Biotin is one of the most important participants in carbohydrate metabolism, it is this substance that comes into contact with insulin and starts the process of processing glucose. It is noted that in patients with diabetes, glucose metabolism improves significantly when taking vitamin B 7 . Blood sugar regulation is not the only benefit of vitamin H. biotin is essential for the optimal functioning of the nervous system, the cells of which require glucose as the main source of nutrition.

Biotin also participates in protein metabolism, helps to absorb proteins, together with other B vitamins (folic and pantothenic acid, as well as cobalamin) improves the functioning of the nervous system of the body. Also, vitamin H is involved in the decomposition of lipids and promotes the burning of fat in the body.

As already said, vitamin H belongs to the “beauty vitamins” and is responsible for the delivery of sulfur atoms to the structure of hair, skin and nails, thereby providing an optimal excellent appearance. Also, this vitamin normalizes the activity of the sebaceous glands and affects the fat content on the skin. With a lack of biotin, dryness of the skin, blanching, dullness may occur, seborrhea may develop - peeling of the scalp.

Structural formula of vitamin H

Daily requirement for vitamin H: the daily human need for biotin is approximately 0.15-0.3 mg and is provided due to the synthesis of biotin by the microbial flora of the intestines, as well as its entry into the body with food.

Vitamin H deficiency: Vitamin H deficiency is rare in humans. It occurs mainly when the intestinal microflora is suppressed (during antibiotic treatment), as a result of a very unbalanced diet (very strict diets), in violation of the absorption of biotin in the intestine (malabsorption syndrome), as well as when using foods that destroy biotin (raw eggs, foods, containing preservatives E221-E228) or preventing its absorption (saccharin, alcohol).

Vitamin H deficiency leads to deterioration of the skin condition (dryness, unhealthy color, peeling, dermatitis), drowsiness, muscle weakness, anemia, hypotension, increased blood sugar and cholesterol levels, growth retardation in children. Prolonged lack of it provokes a decrease in immunity, severe exhaustion of the body, anxiety and depression, and even the appearance of hallucinations.

The need for biotin increases with high stress on the body, both physical and psychological (sports, hard work, pregnancy and lactation, neuropsychic overload), in the cold season, with an excess of carbohydrates in the diet, contact with harmful chemicals , with diabetes mellitus, burns, infectious diseases, with antibiotic treatment.

Too much vitamin H: an excess of vitamin H is almost never observed, tk. it is very easily excreted from the body. With an excess of vitamin H, dermatitis and dysbacteriosis are possible.

Interaction of vitamin H with other substances: vitamin H interacts in the body with vitamin B12, with folic and pantothenic acid, if it comes in small doses. The absorption of biotin slows down alcohol; its amount in the body is reduced by antibiotics and anticonvulsants. For example, valproic acid, often used as an anticonvulsant, reduces the body's ability to produce biotin.

In order for biotin to be converted to its active form, magnesium is needed, so foods containing both of these substances should be combined in the diet.

Sources of Vitamin H

Biotin is found in many foods. There is more of it in animal products: in pork and beef liver and kidneys, bull's heart, egg yolks. It is also found in beef, veal, chicken and ham, cow's milk and cheese, herring, flounder, canned sardines.

From plant foods, they are rich in tomatoes, soybeans, brown rice and rice bran, wheat flour, peanuts, mushrooms, green peas, carrots and cauliflower, apples and oranges, bananas and melons, potatoes, fresh onions, whole grains of rye.

In animal tissues, biotin is associated with proteins, and in fruits and vegetables it is found in a free state. All these foods can be a source of biotin for us, but the biotin that our cells need is synthesized by the intestinal flora, with proper nutrition and good health.

We can produce biotin ourselves, and in sufficient quantities, but only when the intestinal microflora is in an orderly state, receives complete nutrients, and can work quietly for the benefit of our health and beauty.