Biotin (Vitamin B7, vitamin B8, vitamin H)

There are various forms of biotin and they all belong to the family of B vitamins. Biotin is synthesised from bacteria (including gut bacteria) and mold and yeast fungus, algae, and certain plants. Biotin is water-soluble and because it does not get stored in the body we depend on regular intake/production of the nutrient. Biotin is removed when boiled in water.

Functions and importance for

Uptake and turnover of carbohydrate, fat, and protein
Regulation of sugar metabolism. Type-2 diabetics often have lower biotin levels in their blood
Nervous system
Mental balance
Production of urea
Maintenance of mucous membranes
Skin and hair

Deficiencies and poor utilisation may be caused by

Overconsumption of alcohol
Poor intestinal flora that destroyed the production of the microflora
Long-term treatment with antibiotics and sulfa preparations that destroy the production of the intestinal flora
Medical drugs against epilepsy
Consumption of many raw egg whites that contains the protein compound avidin that binds biotin and prevents the uptake of the nutrient. Avidin is inactivated when heated.
Old age

Deficiency symptom

Fatigue
Symptoms of the nervous system
Depression
Muscle pain
Skin rashes by the mouth, nose, and ears
Greyish skin
Hair loss

Detection of biotin deficiency

The content of the enzyme propionyl-CoA in the white blood cells is used as a markers to detect a person's biotin status

Sources

Mainly organ meat, eggs, fish, whole-grain, mushrooms, fruit, greens, and nuts.

Content of biotin (vitamin B8) in micrograms per 100 grams

Pork liver/calf liver	44/39
Kale	36
Eggs	25
Oats	19
Mushrooms	16

Recommended daily allowance (RDA)

Adults: 11 years of age and older: 50 micrograms
Children: 1-10 years of age: 8 micrograms

Increased need

The mentioned deficiency symptoms and with use of certain medical drugs
Pregnancy and lactation
Overconsumption of alcohol
Poor intestinal flora
Old age
Certain types of antibiotics and epilepsy drugs

Important information

Supplements should normally be taken with other B vitamins and not together with antacids.

Overdosing - side effects

No side effects have been observed. However, it is advised not to ingest daily doses in excess of 225 micrograms.

Created on 21 March 2019.

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Q10 goes by many names

Q10 is known by so many different names that one easily gets confused. Here is a list of the many synonyms for Q10 in its two forms:

Q10 goes by many names

Ubiquinone:
◊ Oxidized Q10 ◊ Normal Q10 ◊ CoQ10 ◊ Ubikinon ◊ Ubiquinone ◊ Ubidecarenone ◊ 2,3-dimethoxy-5-methyl-6-polyprenyl-1,4-benzoquinone

Ubiquinol:
◊ Reduced Q10 ◊ Active Q10 ◊ CoQH ◊ Ubikinol ◊ Ubiquinol ◊ QH ◊ QH2 ◊ QX ◊ 2,3-dimethoxy-5-methyl-6-polyprenyl-1,4-benzoquinol

Is there really a difference? Is ubiquinol better than ubiquinone?

Read the article:
Ubiquinone or Ubiquinol - does it really matter?

Check this before you buy a Q10 product

Bio-availability and documentation are key points

Check this before you buy a Q10 product

Studies show that the best bio-availability is obtained when the active compound is dissolved in an oil of some sort and encapsulated in soft, light-protected (light destroys Q10) gelatin. There are many products out there that meet these requirements. However, this is not in any way a guarantee that they are absorbed well. The only way to make sure that a product has good bio-availability and is safe for consumption is to contact the manufacturer and ask for documentation for the following:

- that the product is non-crystalline

Q10 as a raw material consists of crystals which are not easily absorbed in the digestive system. It is therefore vital to transform the Q10 raw material to a homogenous and assimilable form that can ensure good bio-availability in the body. This would require the Q10 to be dispersed in oil, just like it would require the manufacturer to be familiar with the technique and patented method employed to change the Q10 molecules into a non-crystalline form.

- that the product is nature-identical

This entails that the Q10 molecules in the product are completely identical with the Q10 that the human body synthesizes in relatively small quantities. The body is not able to distinguish between nature-identical Q10 and the endogenously synthesized Q10.

Are you taking supplements

- be careful and choose the right preparations

Are you taking supplements

It can be really difficult to know if a nutritional supplement has the quality required to be absorbed and utilized by the body.

Read on and find out what specifically to look for

Weight loss that works

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