Biotin, also called vitamin H, B7 or B8, performs important functions in the body such as maintaining the health of the skin, hair and nervous system.
This vitamin can be found in foods such as liver, kidneys, egg yolks, whole grains and nuts, as well as being produced by beneficial bacteria in the intestinal flora. See the table with biotin-rich foods.
Thus, the adequate consumption of this nutrient is important for the following functions in the body:
- Maintain energy production in cells; Maintain adequate protein production; Strengthen nails and hair roots; Maintain healthy skin, mouth and eyes; Maintain healthy nervous system; Improve blood glucose control in cases Type 2 diabetes; Assist in the absorption of other B vitamins in the intestine.
As biotin is also produced by the intestinal flora, it is important to consume fiber and drink at least 1.5 L of water per day to keep the intestine healthy and with good production of this nutrient.
Recommended quantity
The recommended amount of biotin intake varies according to age, as shown in the following table:
| Age | Amount of Biotin per day |
| 0 to 6 months | 5 mcg |
| 7 to 12 months | 6 mcg |
| 1 to 3 years | 8 mcg |
| 4 to 8 years | 12 mcg |
| 9 to 13 years | 20 mcg |
| 14 to 18 years | 25 mcg |
| Pregnant and breastfeeding women | 35 mcg |
The use of biotin supplements should only be done when this nutrient is deficient, and should always be recommended by the doctor.
