Vitamin B8 or biotin (vitamin H)

Vitamin H, also called vitamin B8 and biotin, is essential for the body, and we can obtain it through many foods. Find out what its functions are.

Although it is also called as vitamin H, vitamin B8 (or biotin) is equally important for health, because as we will see throughout this post, it works so that your hair does not fall out, and it helps to avoid diabetes type II.

The vitamin B8 is a water soluble vitamin not well known, although known to one of its main functions is exercised in the metabolism of amino acids itself, and in preserving the condition of the skin, nerves, sex glands and the hair.

Luckily we can find biotin in a large number of foods, which is why it is not necessary or essential to take vitamin supplements rich in this vitamin.

However, those typical vegetarian diets, which are low in fat and cholesterol, are also low in biotin, which is why people who follow this type of diet may need supplements. Of course, we must not forget that this type of supplements can also be good for those who suffer from kidney disorders or have difficulties in intestinal absorption.

What is vitamin B8 or biotin?

The vitamin B8 is a vitamin belonging to the B group, which is also known by the names of biotin or with the curious name of vitamin H. It is a water-soluble vitamin, which means that it can dissolve in water. Therefore, foods rich in vitamin B8 may be reduced in quantity when it passes into the cooking water.

On the other hand, it is a type of vitamin that cannot be stored in the body, which is why it must be included in the diet on a regular basis. In addition, an excessive consumption of biotin is easily expelled through the urine, not being toxic and not posing any type of health risk.

How does vitamin B8 work in the body? Its duties

As we have already mentioned at the beginning of this post, vitamin B8 intervenes for example in growth, and in the physiological condition of nervous tissue, skin, hair, sebaceous glands and blood cells.

It is without any doubt essential in the metabolism of proteins and lipids, and according to some experts, biotin in addition to maintaining blood sugar levels (glycemia), helps you lose weight by intervening in your metabolism.

In addition, there are other important functions in which vitamin B8 participates or intervenes:

• It is actively involved in different enzymatic reactions, such as the metabolism of proteins, carbohydrates and fats.
• It is a fundamental vitamin in the production of cholesterol and hormones.
• Participates in both the synthesis and oxidation of fats.
• It intervenes and encourages the growth and regeneration of muscles.

Foods rich in vitamin B8 or biotin

Among the foods richest in vitamin B8, we find brewer’s yeast (80 mcg), pork kidney (32 mcg), yeast extract (27 mcg), pork liver (27 mcg), bran wheat (14 mcg) and wheat germ (12 mcg).

We also find it in smaller amounts in foods such as chicken (10 mcg), lamb (6 mcg), whole wheat bread (6 mcg) and fatty fish (5 mcg).

Foods rich in vitamin B8 or biotin

Among the foods richest in vitamin B8, we find brewer’s yeast (80 mcg), pork kidney (32 mcg), yeast extract (27 mcg), pork liver (27 mcg), bran wheat (14 mcg) and wheat germ (12 mcg).

We also find it in smaller amounts in foods such as chicken (10 mcg), lamb (6 mcg), whole wheat bread (6 mcg) and fatty fish (5 mcg).

However, below we summarize in the following table which foods are richer in vitamin B8:

What are the recommended daily needs for biotin?

The report advises a recommended amount of biotin between 15 to 100 mg. per day (between 10 and 58 ug. daily), especially to provide our body with the amounts of biotin it needs daily.

Its lack causes a series of specific symptoms, such as hair loss and the appearance of a scaly dermatitis in the case of the little ones.

What happens when there is a lack of vitamin B8? Consequences of biotin deficiency?

If you follow a varied and balanced diet, vitamin B8 deficiency is unusual or common, since we can find it in a wide variety of foods, as we have seen in the previous section.

However, when there is a deficit or deficiency of vitamin B8, different symptoms may arise, such as the following:

• Conjunctivitis: inflammation of the conjunctiva that causes swelling, burning, itching, tearing, and redness of the eye.
• Dermatitis: Inflammation of the skin that can manifest as blister-like rashes.
• Alopecia: consists of abnormal hair loss.

Therefore, although its deficiency is not common, certain people can present a vitamin B8 deficiency. For example, in those people who habitually consume large amounts of alcoholic beverages, or who tend to consume a lot of raw egg white?