生物素英文名字

In the world of health and wellness, you’ve likely come across the term “Biotin.” But what exactly is it, and why is it so popular? Known by its English name, Biotin, and often referred to as Vitamin B7 or Vitamin H, this water-soluble vitamin is a crucial player in your body’s daily functions. If you’re searching for information on Biotin, you’re probably looking for clear, actionable answers. This article will demystify Biotin, exploring its benefits, sources, recommended dosage, and potential side effects.

What is Biotin?

Biotin is a B-complex vitamin that acts as a essential coenzyme in your body. It helps convert the food you eat—specifically carbohydrates, fats, and proteins—into energy. Since your body cannot produce Biotin on its own, you must obtain it from your diet or supplements.

Key Benefits: Why is Biotin So Popular?

The surge in Biotin’s popularity is largely tied to its impressive range of benefits, particularly for aesthetics and metabolism.

1. Promotes Healthy Hair, Skin, and Nails
   This is the most well-known benefit of Biotin. It supports the production of keratin, a foundational protein that makes up your hair, skin, and nails.

   • Hair: Biotin is often touted for strengthening hair, reducing breakage, and potentially promoting growth and thickness.
   • Nails: Studies have shown that Biotin supplementation can increase nail thickness and reduce splitting and brittleness.
   • Skin: It plays a role in skin cell regeneration and can help support a clear, healthy complexion.

2. Supports Metabolic Function
   As a coenzyme, Biotin is vital for metabolizing the three macronutrients:

   • Carbohydrates: Helps convert them into usable glucose for energy.
   • Fats: Aids in the synthesis of fatty acids.
   • Proteins: Assists in breaking down amino acids.

3. Prenatal Health
   Biotin is crucial during pregnancy for embryonic growth. However, it’s common for pregnant women to become marginally Biotin deficient, so many prenatal vitamins include it. Always consult a doctor before taking any supplements during pregnancy.

4. Neurological Support
   Biotin contributes to nerve function by playing a role in myelin sheath synthesis, which is the protective covering around nerves.

Signs You Might Have a Biotin Deficiency

True Biotin deficiency is rare, as it’s present in many foods. However, when it occurs, symptoms can include:

• Thinning hair or hair loss
• A red, scaly rash around the eyes, nose, and mouth
• Brittle nails
• Conjunctivitis
• Depression, lethargy, or hallucinations

Deficiency is more common in people with certain conditions, such as Biotinidase deficiency, chronic alcohol use, or Crohn’s disease.

How to Get Enough Biotin: Food Sources vs. Supplements

1. Food Sources:
The best way to get Biotin is through a balanced diet. Excellent natural sources include:

• Organ meats: Liver and kidney
• Egg yolks (Note: raw egg whites contain a protein that can block Biotin absorption)
• Nuts and seeds: Almonds, walnuts, and sunflower seeds
• Legumes: Soybeans and peanuts
• Whole grains: Oats and barley
• Certain vegetables: Sweet potatoes, spinach, and broccoli
• Bananas and mushrooms

2. Supplements:
Biotin supplements are widely available in forms like capsules, tablets, and softgels. They are often marketed for hair, skin, and nail health.

• Recommended Dosage: The Adequate Intake (AI) for adults is 30 micrograms (mcg) per day. For pregnant women, it’s 35 mcg. The high-potency supplements you often see for cosmetic benefits typically contain 5,000 to 10,000 mcg. While this is generally considered safe, it’s best to consult a healthcare professional before starting high-dose supplementation.

Important Considerations and Potential Side Effects

Biotin is generally considered safe and well-tolerated, even at high doses, as it is water-soluble and any excess is excreted in urine.

• The Critical Lab Test Interference: This is the most significant risk. High doses of Biotin can severely interfere with many common blood tests, including those for thyroid function (TSH, T3, T4), troponin (for heart attacks), and hormone tests. This can lead to dangerously inaccurate results—either falsely high or falsely low. It is recommended to stop taking Biotin supplements at least 3-5 days before any blood work.
• Potential Side Effects: While rare, some people might experience mild side effects like nausea, cramping, or diarrhea.
• Drug Interactions: Biotin can interact with certain anticonvulsant medications.

Conclusion