Among the many substances necessary to maintain our health , vitamin H also plays an important role . What are its properties and the functions it performs for the well-being of our body? Let's find out.
Index of topics
What
Vitamin H, better known as biotin or vitamin B8 , belongs to the group of water-soluble vitamins . It is therefore a nutrient that cannot be stored in the body but must be regularly consumed through food.
Vitamin H is an important component of enzymes involved in various metabolic processes , including protein synthesis, digestion, and cell growth. Among its most important actions is improving sugar metabolism. Vitamin H is therefore useful in the presence of type 2 diabetes, to rebalance insulin resistance reactions.
When it was discovered
Biotin was discovered in the early 1900s, but it wasn't until the 1940s that its chemical structure was recognized. Studies began by examining the effects of vitamin H deficiency on animals: primarily hair loss and skin damage. In 1936, biotin was isolated from animal livers, and its role in the body was subsequently confirmed. The importance of vitamin H as a coenzyme in metabolic reactions, especially in the metabolism of fats and carbohydrates, began to be understood.
Property
This vitamin plays an important role in skin and hair, helping to maintain their integrity. It's no coincidence that it's widely prescribed to treat skin conditions such as seborrheic dermatitis and acne, as well as to combat alopecia . Biotin helps strengthen both the hair bulb and shaft.
Vitamin H is also useful for combating brittle nails , promoting their regrowth. Biotin is therefore often used in treatments to strengthen hair and improve skin health, particularly for acne or dry skin.
Where it is
Biotin can be absorbed through various foods. This valuable substance is found, for example, in:
- since milk
- in cheeses
- in the egg yolk
- in the peanuts
- in dried peas
- in many vegetables
- in mushrooms
- in brewer's yeast
The daily requirement for vitamin H ranges from 15 to 100 mg. This varies from person to person, depending on their lifestyle. Those who regularly exercise are recommended to consume a higher intake than those with a sedentary lifestyle.
What happens with vitamin H deficiency
Biotin deficiency is a relatively rare condition, especially in adults. Among the various causes, a deficiency can be caused by:
- from aninadequate food intake
- from the inheritance of one or more congenital genetic disorders that affect the metabolism of the substance
- da malabsorption problems intestinal.
Vitamin H deficiency can also occur quite frequently in people who habitually consume raw eggs. In such situations, a protein found in egg whites called avidin , if not denatured through cooking, hinders the absorption of biotin by acting as an antinutrient. Vitamin H deficiency can also lead to night cramps, for one reason: circulation in the limbs worsens and slows, and cramps can develop depending on the position assumed.
What consequences can a biotin deficiency cause? Symptoms of vitamin H deficiency include:
In more severe cases, the following may also occur:
- nail fragility
- thinning hair
- skin changes on the face and genitals
- conjunctivitis
A biotin deficiency can be remedied by taking specific supplements . However, be careful when using these supplements yourself. Supplements should always be used under appropriate medical advice. Always remember that vitamin H deficiency, a relatively rare condition, is best addressed through diet, and by gradually increasing the intake of foods rich in it.
Read also:
- Vitamin A: What it's for and where to find it
- Vitamin C: What it's for and where to find it
- Vitamin B: What it's for and where to find it
- Vitamin D: Benefits and Where to Find It
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