Biotin is a substance known primarily by the name vitamin B7. Other names of biotin are "coenzyme R" and "vitamin H." Vitamin B7 plays roles as a cofactor and a catalyst for vital for the human metabolism chemical reactions.
Like the other "B" vitamins, the excess quantities of vitamin B7 are discarded with the urine without significant toxic effect. Biotin is a well-studied substance with no side effects.
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What Is Biotin
Biotin is a substance known primarily by the name vitamin B7. Other less popular names of biotin are "coenzyme R" and "vitamin H."
What Do We Need to Know About Biotin
Vitamin B7 plays roles as a cofactor and a catalyst for vital for the human metabolism chemical reactions. It is included in the composition of some enzymes (as a coenzyme), which are involved in the:
- synthesis of fatty acids;
- gluconeogenesis (production of glucose by nonsugar-like substances);
- the metabolism of the essential amino acid leucine;
- the conversion of folic acid (vitamin B9) in a form that can be useable by the body;
- in the cycle of tricarboxylic acids (Krebs cycle) as part of the enzyme pyruvate carboxylase.
Part of the bacteria that is natural for the digestive tract produces small amounts of biotin, which in the case of good absorption is included in our metabolism.
What Is Biotin Used For
Proven Biotin Benefits:
- strengthens the nails;
- contributes to increased vigor by increasing the activity of enzymes that are key for the release of energy in the cells;
- contributes to the maintenance of the normal level of triglycerides in the blood.
What Are the Possible Side Effects
Like the other "B" vitamins, the excess quantities of vitamin B7 are discarded with the urine without significant toxic effect. Biotin is a well-studied substance, but the exact dosage still varies.
What Are the Optimal Doses
According to most sources, the average daily intake of biotin is between 10 and 30 mcg (micrograms). The European Food Information Council (EUFIC) considers the maximum acceptable daily intake of biotin to be 150 mcg.
However, many American experts recommend doses ranging from 30 to 100 mcg/day. People with diabetes (type 2) most often have low reserve levels of vitamin B7.
To lower their blood sugar, their physicians prescribe doses of 5 to 15 mg (milligrams)/day, which is up to 100 times a higher dose than that prescribed by EUFIC.
In the treatment of brittle nails and hair, the doses are 1 to 3 mg/day. Treatments were carried out in the period 1950 to 1970 and led to the improvement of the hair and nails.
Way of Intake
Best take it with food. Breakfast is an appropriate time.
In Which Sports and Health Supplements Can We Find Biotin
Most often you will encounter biotin in multivitamin complexes in vitamin"B" formulas. You can see it on the label of antioxidants or in combination with chromium picolinate in the composition of formulas for supporting and assisting weight loss.