{"id":22695,"date":"2021-09-01T15:23:06","date_gmt":"2021-09-01T13:23:06","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=22695"},"modified":"2021-09-06T15:50:05","modified_gmt":"2021-09-06T13:50:05","slug":"vitamin-b8-biotin","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/nutrients\/focus-on-macronutrients-and-micronutrients\/micronutriments\/vitamins-athletes-best-allies\/group-b-vitamins\/vitamin-b8-biotin\/","title":{"rendered":"Vitamin B8 Biotin"},"content":{"rendered":"\t\t
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\r\n Group B vitamins<\/strong> play an important role in the proper functioning \r\n of the body. In this article we will focus on vitamin B8 or biotin, its \r\n benefits, recommended nutritional intakes and the consequences of \r\n deficiency or excessive consumption. We will also tell you which foods \r\n contain biotin so that you can consume the right amount.\r\n <\/p>\r\n

\r\n What is vitamin B8?\r\n <\/h2>\r\n

\r\n Vitamin B8 or biotin, also known as vitamin H or vitamin B7 in many \r\n countries, is mainly synthesised by the body and is also found naturally \r\n in small amounts in many foods.\r\n <\/p>\r\n

\r\n It is a member of the B group of vitamins, just like vitamins B1, B2, \r\n B3, B5, B6, B9 and B12.\r\n <\/p>\r\n

\r\n It is a water-soluble vitamin, i. e. it is soluble in water and is \r\n therefore not stored in the body. It is eliminated through the urine and \r\n daily consumption of biotin is generally recommended to avoid \r\n deficiencies.\r\n <\/p>\r\n

\r\n The benefits of biotin\r\n <\/h2>\r\n

\r\n Biotin or vitamin B8 has a number of health benefits including:\r\n <\/p>\r\n

    \r\n
  • \r\n It helps regulate energy metabolism (fat, carbohydrate and protein \r\n metabolism) facilitating the conversion of macronutrients into energy.\r\n <\/li>\r\n
  • \r\n It is necessary for cell growth which has an impact on the renewal of \r\n your nails, hair, skin and mucous membranes.\r\n <\/li>\r\n
  • \r\n Helps in the assimilation of fatty acids and in the control of blood \r\n sugar levels, which can contribute to weight loss, as part of a \r\n balanced diet and calorie deficit.\r\n <\/li>\r\n
  • \r\n It contributes to the proper functioning of the nervous system and \r\n participates in the synthesis of vitamins B9 and B12.\r\n <\/li>\r\n <\/ul>\r\n

    \r\n Recommended nutritional intake\r\n <\/h2>\r\n

    \r\n As biotin is mainly synthesised by the body, we only need to supplement \r\n this intake with a very small quantity, which is already present in a \r\n balanced diet. The recommended daily allowance is 30 \u00b5g\/day for a \r\n healthy adult and 5 to 25 \u00b5g\/day for children, depending on their age.\r\n <\/p>\r\n

    \r\n People with recurrent and intense physical activity do not need a higher \r\n than average biotin intake.\r\n <\/p>\r\n

    \r\n Some countries have not defined a recommended daily intake because they \r\n believe that there is no scientific evidence to date that we may be \r\n biotin deficient.\r\n <\/p>\r\n

    \r\n What foods contain biotin or vitamin B8?\r\n <\/h2>\r\n

    \r\n Poultry liver (35 \u03bcg per 100 grams), brewer's yeast (up to 14 \u03bcg per 7 \r\n gram packet) and eggs (13 to 25 \u03bcg per egg) are some of the richest \r\n foods in biotin.\r\n <\/p>\r\n

    \r\n This vitamin is also found in small amounts in pork (4 \u03bcg\/100 grams), \r\n salmon (5 \u03bcg\/100 grams), sardines, mushrooms, legumes (such as chickpeas \r\n and beans), milk, oilseeds (such as almonds, walnuts and hazelnuts), \r\n bananas, some cereals, and many vegetables such as cauliflower, lettuce, \r\n carrots, tomatoes, Swiss chard, and avocados (2 to 6 \u03bcg per avocado).\r\n <\/p>\r\n

    \r\n The consequences of biotin deficiency or excess\r\n <\/h2>\r\n

    \r\n Not having enough biotin is very rare because gut bacteria usually \r\n produce more than our body's daily needs.\r\n <\/p>\r\n

    \r\n Unless you have a genetic abnormality, the most likely reasons for \r\n biotin deficiency are being anorexic or on a crash diet.\r\n <\/p>\r\n

    \r\n This can be solved by changing your diet or by taking food supplements. \r\n Side effects due to the consumption of food supplements such as biotin \r\n are very rare. If this happens, stop taking it until the side effects \r\n stop and contact a doctor.\r\n <\/p>\r\n

    \r\n There is currently no scientific evidence to show that there is a risk \r\n of excessive biotin consumption. Being a water-soluble vitamin, it is \r\n excreted through the urine fairly quickly, which prevents excess biotin \r\n in the body.\r\n <\/p>\r\n

    \r\n Conclusion\r\n <\/h2>\r\n

    \r\n Biotin, also known as vitamin B8 in France or vitamin B7 in many other \r\n countries, is, like many vitamins and minerals, essential to our health.\r\n <\/p>\r\n

    \r\n It contributes to energy metabolism (lipid, carbohydrate and protein \r\n metabolism), the proper functioning of the nervous system and cell \r\n growth.\r\n <\/p>\r\n

    \r\n Many food sources (such as poultry liver, eggs, pork, mushrooms, \r\n cauliflower and tomatoes) can supplement the amount produced by our body.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    Group B vitamins play an important role in the proper functioning of the body. In this article we will focus on vitamin B8 or biotin, its benefits, recommended nutritional intakes and…<\/p>\n","protected":false},"author":71,"featured_media":28848,"parent":22359,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22695"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=22695"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22695\/revisions"}],"predecessor-version":[{"id":22744,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22695\/revisions\/22744"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/22359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/28848"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=22695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}