What is the vitamin B8
Vitamin B8 is also known as biotin, vitamin H or vitamin B7. It is one of the eight vitamins from the vitamin B group, all of which are water soluble and drive the body’s metabolism. With vitamins from the B group, there is no danger of overdosing. What the body does not need, it excretes in the urine.
The body cannot produce vitamin B8 itself. Therefore, it must be taken in with the diet.
What does vitamin B8 do in the body?
Our body needs vitamin B8 for skin, hair and nails. It also promotes sugar metabolism. In case of a deficiency, hair loss and skin diseases can occur. Depression can be the result of an undersupply of vitamin B8.
Vitamin B8 absorbs fats and carbohydrates from food, breaks them down and converts them into energy. All processes in the body need this energy to get going and function properly.
However, metabolism is not the only area in which vitamin B8 is effective. It supports, among other things, the production of keratin and thus contributes to the healthy functioning of skin and hair, or healthy growth.
It is also involved in the growth of cells and their communication with each other. It thus has a decisive influence on how individual body tissues function. Blood and nerves are also affected by this.
What can happen if there is a deficiency of vitamin B8?
An undersupply of vitamin B8 affects the skin and hair. Reddened and inflamed areas appear on the skin; hair may fall out. Other symptoms may include muscle pain, fatigue, headaches and loss of appetite. On a psychological level, depressive moods can occur as a symptom of deficiency.
Although a deficiency of vitamin B8 is rare in a balanced diet, there are risk groups that could be affected. These include pregnant women, people with eating disorders, or people who are currently on a course of antibiotics. There are also certain hereditary diseases in which biotin absorption is inhibited.
What foods contain vitamin B8?
Vitamin B8 is found in yeast products. It is found in nuts, soybeans and meat. Liver, in particular, can have high levels of vitamin B8. Lentils and legumes also have a particularly rich content, as do all dairy products and cereals. With this rich selection, it can be assumed that a deficiency of vitamin B8 is rather rare.
The recommended daily amount for adults is 40 micrograms. It can be found in 400 grams of apples, three boiled eggs, in about 320 grams of rice or 70 grams of soybeans.
Dietary supplementation with vitamin B8
As a dietary supplement, vitamin B8 is often listed under the trade name biotin. In addition to high-dose biotin products, there are also many preparations with additives such as selenium and zinc. Many biotin products are offered for special support of skin, hair and nails.
What else is there to say about vitamin B8?
Raw eggs contain a lot of vitamin B8. However, they also contain avidin, which in turn binds vitamin B8. Thus, an opposite effect rather than the desired one could occur.
The importance of vitamin B8 for the human body is reflected in the name biotin, which is also commonly used. Bio is derived from the Greek word for “life”.