Vitamin H (biotin)



Biotin plays an important role in carbohydrate metabolism: it interacts with the hormone insulin and the pancreas, thereby, stabilize blood sugar. In addition, he participates in the production of glucokinase - a substance that triggers the process of glucose metabolism. Glucokinase in the liver, in the same place where it is stored biotin. This is especially important for diabetics, in which the content of glucokinase in the liver dropped.

Biotin also helps to digest protein, is involved in the decomposition of fatty acids and fat burning. In exchange, he or she is an important ally of the other B vitamins: folic acid, pantothenic acid, vitamin B12 (cyanocobalamin).

Biotin contains sulfur and gives her hair, nails and skin. Therefore, it can be called beauty vitamin for skin, hair and nails. Sulfur is involved in the synthesis of proteins - collagen, which determines the structure of the skin has the ability to protect skin from environmental pollution and slows the aging process.

Cells in the brain and the nervous system are fed only glucose. A biotin is involved in the production of glucokinase - a substance that triggers the glucose metabolism. To maintain the nervous system, blood sugar should remain permanently at a certain level - 80-100 milligrams of glucose per 100 milliliters of blood. At 60 milligrams, we become nervous, irritable, tired. At 40 milligrams torments us in the morning the question of how to survive the day. At 30 milligrams, we are unable to cope with everyday tasks.

Due to the fact that women can accumulate in the body only 300 grams of glucose (male - 400 g), reserves are being depleted faster. Therefore, the presence of biotin in the human diet is so necessary for the normal functioning of the nervous system.

The content of biotin in some foods

(In micrograms per 100 grams of product):

Peanuts 40

Spinach 7

Beans green 7

Oranges 2

Soy beans 60

Melon 3

Green peas, dry 35

Strawberries in April

Yellow dry peas 18

Peaches 1.7

Field mushrooms 16

Apples 9

Cabbage 24

Corn 6

Cauliflower 17

Wheat 10

Potatoes 0,5-1

Wheat flour wallpaper 9-25

Fresh Onions 3.5

Wholemeal bread from wheat flour 02.05

Onions, dry 28

Wheat flour grade I 1.2

Carrots 2.5

Wheat flour is a premium

Salad 3

Figure 12

Beet 2

Rice bran 46

Tomatoes 4

Barley 6

Milk female 0.1

Pork 2-75

Milk cow 5

Pork liver 250

Condensed milk 15

Veal 15

Milk powder 40

Calf liver 100

Low-fat cheese 4

Salmon 10/05

9 whole eggs

Canned salmon 10-20

Eggs, egg yolk 30

24 Sardines

Mutton 2-2,7

Herring 4

Beef 5

Halibut 8

Beef liver 200

Tuna 4

Beef heart 8-50

The daily need of human biotin is 30-100 mcg.

Symptoms of hypovitaminosis

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


Raw egg white contains a substance called avidin - biotin antivitamin. This substance binds biotin and prevents its absorption into the blood. When heating occurs denaturation (irreversible disturbance) avidin in egg white, and therefore the cooked eggs do not interfere with assimilate biotin.

Alcohol reduces the ability to assimilate biotin, and therefore chronic alcohol abuse can lead to deficiency of biotin.

Fats, oils subjected to thermal treatment or exposed to air for a long time, and slow uptake of biotin.

Antibiotics, with a sulfur content and saccharin also affect the absorption of biotin.

If you need long-term antibiotic therapy - this also applies to children and adults - the synthesis of biotin can be greatly reduced due to loss of beneficial intestinal bacteria, making supplementation necessary.