Biotin is a B vitamin found in many foods. Biotin B-7 may also be called vitamin H or coenzyme R. It helps convert carbohydrates, fats and proteins in consumed foods into the energy the body needs.
The need increases in pregnant and breastfeeding women, alcohol addictions and some people with a rare genetic disorder called "biotinidase deficiency".
Biotin; It may also help control hypoglycemia, hyperlipidemia, and blood sugar. It also helps regulate LDL (bad) cholesterol (especially when used with chromium picolinate supplement).
Biotin Requirement by Age
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5 micrograms from birth to 6 months
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7-12 month old babies 6 micrograms
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Children between 1-3 years old 8 micrograms
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Children aged 4-8 years 12 micrograms
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Children aged 9-13 years 20 micrograms
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Young people aged 14-18 25 micrograms
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Adults 19 years and over 30 micrograms
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Pregnant teenagers and women 30 micrograms
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Breastfeeding teenagers and women 35 micrograms
Which Foods Contain Biotics?
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Meat, fish and offal
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Egg (especially yolk)
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Oilseeds and nuts
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Dried legumes
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Milk, cheese and yoghurt
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Some vegetables (sweet potatoes, mushrooms, spinach and broccoli) )
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Banana
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Avocado
What Happens in Insufficient Biotin Consumption?
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Thinning of hair and loss of body hair,
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Rash in the eyes, nose, mouth and anal area,
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High acid levels in the blood and urine,
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Brittle nails,
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Insomnia or inability to sleep,
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Loss of Appetite,
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Nausea,
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There may be muscle pain.
NOTE: Drink in water Since it is a soluble vitamin, it cannot be stored in the body and excess is excreted through urine. For some people, supplement use may cause mild side effects such as nausea and digestive problems. I recommend that you do not turn to supplements without talking to your doctor, pharmacist and dietitian. You can easily get biotin from foods by regulating your diet.
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