Vitamin B8 is especially known by the female sex, since its qualities improve the condition of the skin, nails and hair, however this compound has various properties that are essential for the development and proper functioning of the human body.

For this reason, in the following article you will discover what this vitamin is about, its functions and benefits for people, as well as the foods you can eat if you have a deficiency of said substance.

What is vitamin B8?

Vitamin B8, also known as vitamin B7, vitamin H or biotin, is a water-soluble compound belonging to the B complex ( vitamin B12 , B1 , B5 , B9 and B3 ), which is responsible for metabolizing carbohydrates while helping the growth and strengthening of nails and hair.

Important: The deficiency of this substance can lead to capillary weakness, fragility of the nails, therefore its deficiency is a symptom of some skin diseases and nervous system disorders.

Likewise, vitamin B8 is necessary for embryonic development since it is responsible for regulating cell growth, it also has immunological faculties , which is why it is one of the main compounds that must be ingested by pregnant women.

What is vitamin B8 used for in the body?

The different functions and benefits of vitamins for the body make them compounds that you must consume regularly so that all the systems that make up your body function correctly. For that reason, below we break down the main functions of vitamin B8 in the human body:

1. Turns glucose into energy

Vitamin B8 together with pantothenic acid or vitamin B5, are the substances responsible for the process of transforming glucose into the energy that you need daily to carry out daily activities, in addition, they are the compounds that are responsible for breaking down the fats stored by the body. organism.

2. Metabolizes carbohydrates and fats

Biotin is part of the citric acid cycle, that is, the process where the metabolization of carbohydrates, proteins and fats that are transformed into energy is carried out.

Note: Vitamin B8 is also part of the chemical reaction known as gluconeogenesis, where it is responsible for metabolizing non-carbohydrate precursors, that is, those that do not belong to carbohydrates, such as fatty acids and amino acids.

3. Contributes to the functioning of the nervous system

One of the most beneficial functions of biotin consumption is that it helps to improve the function of the central nervous system , focusing on regulating the activity of neurotransmitters , which in turn benefits to strengthen nerve connections and prevent neurodegenerative disorders. .

4. Balances blood sugar level

An article published by the Revista de Investigación Clínica del Instituto Nacional de Ciencias Médicas y Nutrición Salvador Zubirán , México (1) , describes that the implementation of biotin in the treatment of people with type I diabetes has yielded positive results.

This is due to the fact that vitamin B8 regulates the metabolism of carbohydrates , so the intake of said substance significantly improves the processing of blood sugar , causing glucose levels to decrease, especially in patients with diabetes. .

Note: The researchers ensure that during the study no type of insulin was administered to people, so biotin is recommended to control diabetes. However, keep in mind that you should consult your specialist before starting such treatment.

5. It is involved in the production of hormones

Biotin and pantothenic acid are the two compounds that are commonly used together to improve and increase the production of hormones from the adrenal glands, such as sex hormones and cortisol.

Important: Certain laboratories expose that the regular intake of biotin can interfere with the results of thyroid tests, therefore we recommend that you inform your specialist that you are ingesting this vitamin in case you should undergo hormonal studies.

6. Contributes to maintaining normal mucous membranes

Vitamin B8 helps to regenerate and maintain the different mucous membranes that the human body possesses, this is because its actions, which contribute to cell formation and tissue strengthening, keep the mucous membranes in good condition and help to heal those that are weakened by external factors.

7. Increases muscle growth and regeneration

Not only does it benefit the connection between the mind and the muscles, but it also helps the growth and regeneration of these, especially in people who practice sports or physical activities regularly, thus reducing inflammation and muscle pain while helping to heal them. and strengthen them.

8. Maintains healthy skin, hair and nails

A study published by the Revista de Tratamiento Dermatológico (2) ensures that the intake of biotin effectively improves the brittleness of the nails , making them firmer, harder and thicker.

In addition, vitamin B8 is recommended to treat conditions such as worn nails and trachyonychia (disorder in the nail plate due to increased longitudinal striations of the upper layer of the nail).

To highlight: This vitamin has the function of improving skin conditions, strengthening and accelerating the growth of damaged hair, since it benefits the development of hair tissues while improving blood circulation, thus making it the ideal compound to treat hair problems. skin and hair loss.

9. Contributes to mental health

The vitamins present in the B complex strengthen mental health since these compounds have oxygenating effects that also fight and prevent diseases at the brain level, such as memory loss and dementia, at the same time that they help protect tissues from oxidative damage. .

Where is vitamin B8 found?

Biotin or vitamin B8, is a substance that must be absorbed through a balanced diet or by taking supplements, multivitamins and other drugs that contain this compound in high doses.

In this sense, according to data provided by the National Institutes of Health (3) , the recommended daily intake of vitamin b8 is as follows:

  • Babies up to 6 months:: 5 mcg
  • Babies 7 to 12 months: 6 mcg
  • Children 1 to 3 years: 8 mcg
  • Children 4 to 8 years: 12 mcg
  • Children 9 to 13 years: 20 mcg
  • Adolescents 14 to 18 years: 25 mcg
  • Adults 19 years and older: 30 mcg
  • Pregnant women and adolescents: 30 mcg
  • Breastfeeding women and adolescents: 35 mcg

You should know: Currently there are no known cases of biotin poisoning or that its prolonged consumption produces any side effect, this thanks to the fact that, being a water-soluble vitamin, it is eliminated in the urine.

1. Offal

Viscera such as beef liver and kidneys are considered an excellent source of vitamins, minerals, proteins and essential nutrients for the functioning of the organism, including biotin and other vitamins belonging to group B, and are also considered essential foods for the diet in anemic people.

2. Meats

Beef or pork meats are a substantial source of protein, fat, as well as being considered one of the main foods with iron , potassium, zinc and biotin, so a diet rich in preferably lean meats will help you get the necessary amount of vitamin B8 to strengthen your health.

3. Blue fish

The lack of vitamin B8, you can improve it with the intake of fish considered blue, by consuming them you can get 5 mcg of biotin for every 100g of fish.

These can be: tuna, anchovies, sardines, horse mackerel and salmon , these foods that, in addition to being the main source of omega 3 and 6 and biotin, help you improve hair loss in a healthy way.

4. Eggs

The egg is one of the most consumed protein sources worldwide, both for its versatility within gastronomy and its easy acquisition, in addition to its contribution of zinc , antioxidants and phosphorus.

To obtain all the vitamins present in the egg, including its high contribution of biotin, which is 16.6 mcg per 100 grams of egg, it is necessary that you consume it completely.

Note: The egg also contains vitamin A, vitamin E and vitamin B12 , all of them together with vitamin B8, are an ideal complement for patients who need to increase their biotin levels and thus enjoy its wonderful benefits.

5. Dairy

Milk derivatives have a considerable amount of biotin , especially mozzarella cheese that contains 3.9 mcg of vitamin B8 per 100 grams of product, while yogurt has 3 mcg, this being an excellent option to integrate into the children’s diet

6. Vegetables and fruits

Avocado, strawberries, raspberries, bananas, broccoli, chard, tomato, carrots, and cauliflower are some of the vegetables and fruits with the highest biotin intake that you can eat, in addition to the nutrients you get from consuming them. such foods, such as potassium , vitamin A, vitamin E, vitamin C, and vitamin B12.

Note: Vegetables and fruits are an excellent option for people who are attached to vegan or vegetarian diets , since these foods manage to get the necessary amounts of biotin.

7. Legumes

Peas stand out among legumes with vitamin B8, because they contain 40 mcg of said substance per 100 grams of fresh peas and its contribution rises to 70 mcg when they are dry. Lentils are also considered a good source of this vitamin.

8. Nuts

Nuts are the main source of vitamin B8 that you can consume naturally, where peanuts stand out mainly with 101.4 mcg of biotin per 100 grams of this nut, followed by hazelnuts with 75 mcg and almonds with 43.6 mcg in 100 grams of these healthy foods.

9. Whole grains

Within the whole grains with biotin, there is oat bran that contains 35 mcg of this vitamin in 100 grams of product, in addition to whole wheat bread with 6.1 mcg, thus considered a good choice among people who suffer from diseases heart problems or want to lose weight.

Key Findings

  • Vitamin B8, also known as vitamin B7, vitamin H or biotin , is essential for tissue regeneration and cell formation.
  • Biotin intake is used within treatments to regulate blood sugar.
  • Neural and nervous system diseases can be improved with the intake of vitamin B8 .
  • Biotin has the function of keeping hair, skin, nails and mucous membranes healthy.
  • Nuts, organ meats and oily fish are the main sources of vitamin B8.

Leave a Reply

Your email address will not be published. Required fields are marked *