生物素用英语怎么说

If you’ve ever wondered about the vitamin behind claims of stronger hair and glowing skin, you’ve come to the right place. The simple answer is Biotin.

But what exactly is biotin, who needs it, and does it really live up to the hype? This guide will break down everything you need to know about this essential nutrient.

1. What is Biotin?

Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble vitamin. This means your body does not store it, so you need to consume it regularly through your diet or supplements. It plays a crucial role as a coenzyme in numerous metabolic processes. Essentially, it helps your body convert the food you eat—carbohydrates, fats, and proteins—into usable energy.

2. Key Benefits and Functions: Why is Biotin So Popular?

Biotin’s reputation is built on several key functions:

• Hair, Skin, and Nail Health: This is biotin’s claim to fame. It supports the production of keratin, a foundational protein that makes up your hair, skin, and nails. Many people take biotin supplements hoping to strengthen nails, reduce hair breakage, and improve skin hydration.
• Energy Metabolism: As a helper in metabolic enzymes, biotin is vital for converting nutrients into adenosine triphosphate (ATP), the body’s primary energy currency.
• Nervous System Support: Biotin aids in the synthesis of neurotransmitters, which are essential for proper brain function and communication within the nervous system.
• Gene Regulation: It plays a role in gene expression, helping to regulate how your genes function.

3. Am I Deficient? Common Signs and Who’s at Risk

True biotin deficiency is rare because it’s present in many foods and is also produced by gut bacteria. However, symptoms of a deficiency can include:

• Thinning hair or hair loss
• Brittle nails
• A red, scaly rash around the eyes, nose, and mouth
• Conjunctivitis
• Neurological symptoms like depression, lethargy, and tingling in the extremities

Individuals at higher risk for deficiency include:

• Pregnant women: Pregnancy can increase the rate of biotin breakdown.
• People with chronic alcohol use: Alcohol impairs biotin absorption.
• Individuals with certain genetic disorders: Like biotinidase deficiency.
• Those on long-term antibiotic or anti-seizure medication: These can interfere with biotin production or absorption.

4. Where to Find Biotin: Food Sources and Supplements

The best way to get biotin is through a balanced diet.

Excellent Food Sources:

• Organ meats: Liver and kidney
• Egg yolks: (Note: raw egg whites contain a protein called avidin that can block biotin absorption. Cooked eggs are fine.)
• Nuts and seeds: Almonds, walnuts, and sunflower seeds
• Legumes: Soybeans and peanuts
• Certain vegetables: Sweet potatoes, spinach, and broccoli
• Whole grains: Oats and barley

Supplements:
Biotin supplements are widely available as capsules or tablets. They are often sold as a standalone supplement or as a key ingredient in “hair, skin, and nail” complex formulas. Always consult with a healthcare professional before starting any new supplement regimen.

5. Safety, Dosage, and Important Interactions

Safety: Biotin is generally considered safe and well-tolerated. Since it’s water-soluble, any excess is typically flushed out in urine.

Dosage: The Adequate Intake (AI) for adults is 30 micrograms (mcg) per day. However, supplements often contain much higher doses, ranging from 1,000 to 10,000 mcg. There is no established Upper Tolerable Limit, but mega-doses are not necessarily more effective.

CRITICAL INTERACTION WARNING:
Biotin can seriously interfere with certain blood tests, most notably thyroid tests and tests for heart attacks (troponin tests). High levels of biotin in the blood can cause falsely low or falsely high results, leading to misdiagnosis. It is crucial to stop taking biotin supplements at least 3-5 days before any laboratory tests. Always inform your doctor about all the supplements you are taking.

Conclusion