Vitamin H (Biotin)

Sources

Biotin is widely distributed in nature and found in products of plant and animal origin (see table).

Biotin content in some foods (in micrograms per 100 g)

Vegetables, fruits, berries, grains Biotin content Vegetables, fruits, berries, grains Biotin content Peanuts 40 Spinach 7 Green beans 7 Oranges 2 Soya beans 60 Melon 3 Green peas, dry 35 Strawberry 4 Dry yellow peas 18 Peaches 1.7 Field mushrooms 16 Apples 9 Cabbage 24 Corn 6 Cauliflower 17 Wheat 10 Potatoes 0,5-1 Wholemeal wheat flour 9-25 Fresh onions 3.5 Bread made from wholemeal flour 2.5 Dry onion 28 I grade wheat flour 2.1 Carrots 2.5 Wheat flour 1 Salad 3 Rice 12 Beet 2 Rice Bran 46 Tomatoes 4 Barley 6 Dairy, meat and fish products Biotin content Dairy, meat and fish products Biotin content Milk woman 0.1 Pork 2-75 Cow milk 5 Pork liver 250 Condensed milk 15 Veal 2.15 Milk powder 40 Calf's liver 100 Low-fat cheese 4 Salmon 5.10 Whole eggs 9 Canned salmon 10-20 Eggs, egg yolk 30 Sardines 24 Lamb 2-2,7 Herring 4 Beef 5 Halibut 8 Beef liver 200 Tuna 4 Beef heart 8-50

Daily maintenance

Daily human need for biotin is 30-100 micrograms.

Fig. The dependence of the biological effect of biotin on the dose of
1. Biotin deficiency (30 mcg)
2. optimum effect (30-100 mcg)
3. toxicity (possibly 100 micrograms, and in rare cases from 50 ug)

Symptoms of hypovitaminosis

Possible effects of biotin deficiency: seborrheic dermatitis, anemia, depression, hair loss, high blood sugar, inflammation or pallor of the skin and mucous membranes, insomnia, loss of appetite, muscle aches, nausea, sore tongue, dry skin, high blood cholesterol .

Interaction

• Raw egg white contains a substance called avidin - biotin antivitamin. This substance binds biotin and prevents its absorption into the blood. When heating is denaturation (irreversible disturbance) avidin in egg white, and therefore do not interfere with the cooked eggs absorb biotin.
• Alcohol weakens the ability to assimilate biotin, and therefore chronic alcohol abuse can lead to a deficiency of biotin.
• Fats oils subjected to thermal treatment or exposed to air for a long time to slow absorption of biotin.
• Antibiotics, medicines containing sulfur and saccharin also affect the absorption of biotin.

If you need long-term treatment with antibiotics - this applies to children and to adults - the synthesis of biotin can dramatically shortened due to the death of beneficial intestinal bacteria, making supplementation necessary.