Biotin, also known as vitamin B7 or vitamin H, is a B vitamin essential for various bodily functions, including energy production and metabolism. It's a water-soluble vitamin, meaning the body doesn't store it, and it needs to be obtained through food or supplements. Biotin plays a crucial role in converting food into energy, particularly carbohydrates. It also helps metabolize fats and proteins, contributing to healthy skin, hair, and nail growth.
Functions of Biotin:
Energy Production: Biotin is involved in converting carbohydrates into glucose, which the body uses for energy.
Metabolism: It helps metabolize fats and proteins, which are essential for building and repairing tissues.
Skin, Hair, and Nail Health: Biotin plays a role in keratin synthesis, a protein that helps maintain the structural integrity of hair, skin, and nails.
Gene Expression: Biotin is involved in regulating gene expression, which can affect various bodily processes.
Nervous System Function: Biotin is necessary for the nervous system to function properly.
Sources of Biotin:
Biotin is found in various foods, including: Animal Products: Egg yolks, meat, fish.
Plant Products: Soybeans, broccoli, avocados, and some nuts.
Gut Bacteria: Bacteria in the gut produce biotin, which can contribute to overall biotin levels.
Deficiency:
Biotin deficiency is rare but can lead to symptoms like thinning hair, scaly skin rash, and fatigue.
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