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Biotyna a łuszczyca - Kluczowe informacje i badania naukowe
Biotin Benefits: What the Experts Have to Say
Biotin is a B vitamin that’s important for many body functions, including metabolizing food — the process of turning food into energy. And many people swear that biotin has improved their hair, skin and nail health, too.
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But is biotin the magic solution to getting flowing locks, strong nails and glowing skin? Registered dietitian Courtney Barth, RD, explains the possible benefits of biotin and whether this nutrient could help you.
Good Sources of Biotin
Biotin is concentrated in several plant and animal foods, which is why most people who follow balanced diets easily meet their daily biotin needs.
Here are some of the best food sources of biotin:
- Beef liver: 30.8 mcg per 3 ounces (oz), or 103% of the Daily Value (DV)
- Eggs: 10 mcg per whole egg, or 33% of the DV
- Salmon: 5 mcg per 3 oz, or 17% of the DV
- Pork: 3.8 mcg per 3 oz, or 13% of the DV
- Sweet potato: 2.4 mcg per cooked cup, or 16% of the DV
- Sunflower seeds: 2.6 mcg per ¼ cup, or 9% of the DV
- Almonds: 1.5 mcg per ¼ cup, or 5% of the DV
Biotin is found in smaller amounts in foods like spinach, tuna, broccoli, bananas, cheese, oatmeal, and yogurt.
Benefits of Biotin
Because of this, biotin deficiency is rare, and a severe biotin deficiency in healthy people eating a balanced diet has never been reported.
The adequate intake (AI) for biotin is 30 micrograms (mcg) per day for adults and 35 mcg per day for breastfeeding women. Based on studies performed in Western populations, most people take in between 35–70 mcg of biotin per day, which exceeds the amount needed to support health.
For this reason, most people do not need to supplement with biotin. However, biotin supplements may be helpful for specific populations.
Can Benefit Pregnant and Breastfeeding Women
During pregnancy and lactation, the need for many nutrients increases. Research shows that as many as one-third of pregnant women develop marginal biotin deficiency even when they’re consuming the recommended amount of biotin on a daily basis.
Some studies suggest that biotin deficiency during pregnancy may increase the risk of preterm labor or fetal growth restriction.
What’s more, evidence suggests that biotin deficiency is more common in women with hyperemesis gravidarum, a condition that causes extreme nausea and vomiting during pregnancy.
Evidence suggests that pregnant women may need to take in two to three times the biotin AI to meet demands during pregnancy.
Breastfeeding also increases the demand for biotin. It’s important for pregnant and breastfeeding women to prioritize biotin-rich foods or take a prenatal supplement that provides an appropriate amount of biotin.
May Reduce Multiple Sclerosis Symptoms
Multiple sclerosis (MS) is a disease that impacts the central nervous system and causes symptoms like fatigue, difficulty walking, and weakness.
Limited evidence suggests that high-dose biotin supplements may help decrease symptoms in people living with MS. Biotin activates acetyl-coA carboxylase, an enzyme involved in the synthesis of a layer of protein and fatty substances that surrounds nerves known as myelin. In people with MS, there is decreased synthesis of myelin, which is why scientists believe that biotin supplements may benefit those with MS.