Vitamin B8 also called biotin (vitamin H) plays an important role in healthy skin, nails and hair. Moreover, this vitamin is present in many dietary supplements shown to “tone” skin and hair.
What is vitamin B8?
From a chemical standpoint, this vitamin is a co-enzyme that acts in the functioning of many cells. Vitamin B8 is involved in the metabolism of fats, sugars and amino acids. Biotin is provided by food. This vitamin is stable, but can be destroyed if exposed to light or oxygen (thus with consequences for food preservation).
For skin, hair, nails
Biotin showed effects for treating skin problems and brittle nails. He also pays property against hair loss, but no study has demonstrated, except in cases of severe shortage. Biotin combined with other vitamins B, may be indicated in cases of tingling or pain in fingers or feet associated with nerve damage (as in diabetes, or neuropathy of alcoholic origin).
Dietary advice
The recommended daily intake of vitamin B8 is around 60 micrograms. A biotin deficiency can manifest as skin problems, hair, muscle cramps, alteration of the nails. Those most at risk of inadequate intake of vitamin B8 are:
- People consume too much alcohol,
- People with kidney failure or severe gastrointestinal absorption.
Where does one vitamin B8?
Biotin is widespread in nutrients and a balanced diet is enough to cover daily needs. It operates – among others in:
- Baker’s yeast, wheat germ, oatmeal, muesli,
- Kidneys, liver,
- Hazelnuts, almonds, walnuts, mushrooms,
- Eggs and dairy products.
Insider Tips
- Food brings you certainly enough vitamin B8, food supplements are a priori not very interesting. Vitamin B8 excess share in the urine.
- If you have brittle nails and brittle hair “dull, brittle or falling, vitamin supplements(including B8) can sometimes be recommended.
I know that a lot of our vitamens we get without needing to take pills because our foods are heavily fortified. is B8 included?