Vitamin B8, or biotin, is a coenzyme that helps with bodily functions such as metabolism. It is found in foods like dairy products and peanut butter and is essential for healthy hair, skin, and nails. Biotin also plays a role in maintaining a healthy immune and nervous system. Deficiency can lead to hair loss, metabolic problems, and impaired immune function. The RDA is 30mcg for adults and can be found in foods like dairy products, liver, and egg yolks. A diet high in raw egg whites can cause deficiency.
Vitamin B8, also known as biotin, is a B-complex compound that is available in many foods, such as dairy products, oatmeal, and peanut butter, and is produced in the human body by bacteria in the intestines. Technically, it is not a true vitamin, it is a coenzyme that works together with the B vitamins to facilitate a number of bodily functions, such as the metabolism of nutrients. Like vitamins B and C, vitamin B8 is water soluble, which means it cannot be stored in the body and excess is eliminated through the urinary system. It is widely used in beauty products as it is known to strengthen hair, skin, and nails. One of its main benefits is to help maintain the immune and nervous system as well.
As a process, vitamin B8 participates in the metabolism of the three macronutrients obtained from food: carbohydrates, fats and proteins. It helps break down carbohydrates into simple sugars and can help stabilize blood sugar. Similarly, it breaks down fats into chains of fatty acids; As such, it has been reported to have weight loss benefits. It also plays a role in the metabolization of amino acids, such as leucine, into usable protein.
Another notable function of biotin is that it is essential for healthy nails and hair. It not only helps in the growth of nails and hair, but also prevents premature graying and hair loss. In fact, vitamin B8 supplements are recommended for the treatment of gray hair and split nails.
Vitamin B8 is also linked to the maintenance of a healthy immune system and nervous system. Although biotin deficiency is rare, those with this condition show impaired immune function, such as increased vulnerability to bacterial infections, as well as neurological symptoms, such as depression, hallucinations, and tingling in the hands and feet. These and other deficiency symptoms, such as hair loss and metabolic problems, can often be treated with biotin supplements.
The recommended dietary allowance (RDA) for vitamin B8 is 30 micrograms (mcg) for an adult and 35 mcg for pregnant or lactating women. Available in supplement form, it can also be taken in brewer’s yeast form, which supplies the entire vitamin B complex. Foods rich in vitamin B8 include dairy products, liver, rice, wheat germ, bran, oatmeal, butter peanuts and egg yolks. However, it should be noted that a diet high in raw egg whites, i.e. consuming 20 or more per day, can cause vitamin B8 deficiency, as the avidin protein in egg whites binds and leave inactive.
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