生物素英文名

The English name for生物素 is Biotin. You might also come across its other name, Vitamin B7 or Vitamin H.

If you’re searching for “biotin,” you’re likely seeking clear and practical information about this popular supplement. Whether you’re curious about its benefits for hair and nails, concerned about deficiency, or simply wondering how to use it effectively, you’ve come to the right place. This guide will answer all your questions about Biotin.

Biotin: Not Just a "Hair Vitamin"

Biotin is a water-soluble B-vitamin (B7) that plays a crucial role as a coenzyme in our bodies. It’s essential for metabolizing fats, carbohydrates, and proteins, converting the food you eat into usable energy. While it’s famously marketed for cosmetic benefits, its fundamental functions are vital for overall health.

What Are the Key Benefits of Biotin?

The interest in biotin is driven by its wide range of purported benefits. Here’s a breakdown of what science says:

1. Hair Health: The Core Appeal

   • The Claim: Biotin is most famous for promoting stronger, thicker, and faster-growing hair.
   • The Science: Biotin deficiency is known to cause hair loss. Therefore, supplementing can reverse hair loss only if a deficiency is present. For individuals with normal biotin levels, robust clinical evidence proving it boosts hair growth is limited, but it remains extremely popular due to widespread anecdotal success and its role in keratin (a key hair protein) production.

2. Nail Strength

   • The Claim: It helps combat brittle, splitting nails and promotes stronger nail growth.
   • The Science: This is one of the better-supported benefits. Studies have shown that taking 2.5 mg of biotin daily can increase nail thickness by up to 25% and reduce splitting and brittleness in people with weak nails.

3. Skin Health

   • Biotin supports the health of your skin by playing a role in fat metabolism. A deficiency can lead to a red, scaly skin rash, particularly around the eyes, nose, and mouth. Adequate intake helps maintain healthy skin cells.

4. Metabolic Support

   • As a key coenzyme, biotin helps your body convert carbohydrates, fats, and proteins into energy. It also plays a role in gene regulation and cell signaling.

5. Pregnancy and Breastfeeding

   • Marginal biotin deficiency is common during pregnancy. Since it’s crucial for embryonic growth, prenatal vitamins often contain biotin to ensure both mother and baby have adequate levels.

Could You Be Deficient? Signs and Causes

True biotin deficiency is rare because it’s widely available in foods and our gut bacteria can produce small amounts. However, certain factors can increase the risk.

Symptoms of Deficiency:

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

People at Higher Risk:

• Individuals with Biotinidase deficiency (a genetic disorder).
• Pregnant women.
• People with chronic alcohol use.
• Those on anti-seizure medications (like phenytoin) or long-term antibiotics.

How to Get Enough Biotin: Food vs. Supplements

1. Dietary Sources (The Best Approach):
The best way to get any nutrient is through a balanced diet. Biotin is found in a variety of foods:

• Organ meats: Liver and kidney are the richest sources.
• Egg yolks: (Note: raw egg whites contain a protein called avidin that prevents biotin absorption; cooked eggs are fine).
• Nuts and seeds: Almonds, peanuts, and sunflower seeds.
• Legumes: Soybeans, peas, and lentils.
• Certain vegetables: Sweet potatoes, spinach, and broccoli.
• Whole grains: Oats and barley.

2. Supplements (When to Consider):
Supplements are useful for people at risk of deficiency or those targeting specific benefits like nail strength.

• Typical Dosage: Most over-the-counter supplements range from 10 to 100 micrograms (mcg) for general health. For targeted benefits like nail strength, higher doses of 2,500 to 5,000 mcg (2.5-5 mg) are commonly used.
• Forms Available: Available as capsules, tablets, and softgels, often as part of B-complex or multivitamins.

Important Safety and Interactions

Biotin is generally considered safe with a low risk of toxicity, as excess is excreted in urine. However, there are two critical points to remember:

1. Lab Test Interference: This is the most significant risk. High doses of biotin (typically >5,000 mcg) 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 misdiagnosis. It is crucial to stop taking biotin supplements at least 3-5 days before any blood tests. Always inform your doctor about all supplements you are taking.

2. Medication Interactions: As mentioned, certain anti-seizure medications and long-term antibiotics can lower biotin levels.

Final Verdict: Should You Take Biotin?

• For general health and prevention of deficiency: Focus on a balanced diet rich in biotin-containing foods.
• If you have clinically weak or brittle nails: Evidence supports trying a biotin supplement.
• If you are experiencing hair loss: It is worth a try, especially if a potential deficiency is suspected. However, it’s crucial to consult a doctor or dermatologist to rule out other underlying causes like thyroid issues, hormonal imbalances, or nutrient deficiencies (e.g., iron).
• If you are pregnant or in a high-risk group: Follow your doctor’s advice, which may include a supplement.