Health Benefits of Biotin (Vitamin H)

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Biotin is a B vitamin that plays an important role with enzymes in the body and is found in small amounts in foods like eggs, milk or bananas. Biotin supplements are indicated for people with deficiency, with symptoms such as hair loss, brittle nails and other conditions.

1. What is Biotin?

Also known as vitamin H or vitamin B7, biotin is one of the B complex vitamins, which helps the body convert food into energy.
The word “biotin” is derived from the Ancient Greek word meaning “life” or “nutrition”. B vitamins - and especially vitamin B7, help keep your skin, hair, eyes, liver and nervous system healthy. Biotin is also an important pregnancy nutrient, essential for embryonic development.
Most people get enough vitamin H from a healthy diet. Many experts say that adding biotin can regulate blood sugar, stimulate hair growth, promote healthy skin and nails, as well as help pregnant mothers have healthier babies.

2. Daily need for vitamin H biotin

2.1. Adequate intake Adults over 18 years of age are generally advised to get between 30 and 100 micrograms (mcg) of biotin per day. Pregnant and lactating women are 35 mcg. Adequate intake of vitamin H in children is as follows:
Infants 0 - 12 months: 7 mcg; Children 1-3 years old: 8 mcg; Children 4 - 8 years old: 12 mcg; Children 9 - 13 years old: 20 mcg; Adolescents 14 - 18 years old: 25 mcg.

2.2. Excess biotin Due to its water solubility, excess biotin will simply pass out of the body through the urine. Generally, most people absorb vitamin H supplements easily.
However, some people may experience some mild side effects, such as nausea and digestive problems. No symptoms of toxicity associated with excessive biotin supplementation have been reported.

2.3. Biotin deficiency There is no test to detect low biotin levels. So this condition is often identified by symptoms, which include:
Hair thinning, hair loss; Crispy nails; Muscle pain; skin changes, a red, scaly rash around the eyes, nose, and mouth; Bright red, swollen and painful tongue; Dry eyes; There are cracks in the corners of the mouth Depression; Fatigue, loss of appetite; Hallucinations, insomnia; Tingling in hands and feet. Low vitamin B7 levels can occur in pregnant women, patients with long-term tube feedings, malnutrition, rapid weight loss, or a specific genetic condition. People who smoke or have diabetes also often have low blood biotin levels.

3. What are the health benefits of Biotin?

3.1. Biotin supplements for diabetes Several studies in humans and animals suggest that type 2 diabetics may benefit from vitamin B7 supplementation, due to its ability to help regulate blood sugar levels and improve metabolism glucose metabolism. However, no final conclusion has been reached so far.
According to another study done on animals, vitamin H also works to prevent kidney damage in people with insulin-dependent type 1 diabetes. High doses of biotin may also be useful in the treatment of peripheral neuropathy, a complication of diabetes. Similarly, more research is still needed to prove these uses.

3.2. Healthy hair, skin and nails Very rare people with vitamin B7 deficiency, if present, often develop symptoms of hair loss or a red scaly rash. Low biotin levels can also lead to brittle nails and thinning hair.
Some doctors recommend getting vitamin H from your diet to correct this condition. There are documents that say that the reason for calling biotin by the name vitamin H is the acronym for "Hair", which means "hair" in Vietnamese.
One study found that taking biotin significantly increased hair growth in women with temporary thinning of hair. Biotin may also be helpful in treating a skin rash in infants, known as seborrheic dermatitis.
However, the National Institutes of Health says there is not enough data to make a specific biotin supplement recommendation.
3.3. Fetal development Pregnant women can be deficient in biotin, but in rare cases. To promote the health of the baby, pregnant women should take prenatal vitamins containing B vitamins and folic acid. However, high doses of biotin can be dangerous to an unborn baby. Therefore, you should not arbitrarily supplement vitamin B7 without a doctor's prescription.

3.4. Other health benefits Vitamin B7, another name for biotin, is an important part of a healthy metabolism and the creation of essential enzymes. Many other systems in the body benefit from vitamin B7, including the nerves, digestive tract, and cells.
Biotin is also needed for the formation of fatty acids and glucose - used for energy in the body. Vitamin H is also used by the body to metabolize carbohydrates, fats, and amino acids.

4. Natural source of vitamin H biotin

In addition to pharmaceutical supplements, vitamin H biotin can also be found in a number of natural foods, including:
Egg yolks ; Organ meats (liver, kidney); Nuts: Almonds, peanuts, pecans and walnuts; Nut butters, eg peanut butter; Soybeans and other legumes; Whole grains, whole grains; Cauliflower / cauliflower; Banana ; Mushroom. Note, cooking methods with heat can make biotin vitamin H no longer effective. So if possible, eat them raw or minimally processed so that these foods containing vitamin B7 are guaranteed to provide health benefits.
It is best to get nutrients from natural sources. If you can't absorb enough vitamin H, your doctor may suggest taking a supplement. However, supplements are not usually monitored by the FDA for safety, purity, dosage, or quality. So carefully research the manufacturer's label before buying.

Although vitamin H biotin is essential for the normal function of the body, as well as supporting pregnant women and some people with diabetes.
However, more data are needed to make supplemental dosing recommendations or demonstrate benefits for healthy hair, skin or nails. Ideally, you should stick to a healthy, balanced diet and foods containing minimally processed vitamin B7 to ensure health benefits.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: healthline.com, webmd.com