生物素英文10个

When searching for the English term for “生物素,” you’re likely looking for more than just a simple translation. Your needs probably include understanding what biotin is, its health benefits, how to use it, and where to find it. This guide will comprehensively address all these aspects.

Biotin at a Glance: 10 Common English Terms

1. Biotin (The most standard and widely used term)
2. Vitamin B7 (Its official vitamin classification)
3. Vitamin H (An older name, where ‘H’ comes from the German words for skin and hair)
4. Coenzyme R (A historical name referring to its function)
5. Biotin Supplements (Referring to its form as a dietary supplement)
6. Biotin Complex (Often found in B-vitamin blend supplements)
7. Biotin for Hair Growth (Highlighting its most famous benefit)
8. Biotin for Nails (Focusing on nail health)
9. Biotin Deficiency (Referring to the medical condition of lacking biotin)
10. Biotin-rich Foods (Pointing to natural dietary sources)

What is Biotin?

Biotin is a water-soluble B-vitamin, officially known as Vitamin B7. It acts as a crucial coenzyme in the body, involved in numerous metabolic processes. Specifically, it helps convert nutrients from food—such as carbohydrates, fats, and proteins—into energy. Since our bodies cannot synthesize it, we must obtain biotin from our diet or supplements.

Key Health Benefits of Biotin

The popularity of biotin stems from its wide range of health benefits, particularly for aesthetics and metabolism.

1. Promotes Healthy Hair, Skin, and Nails
This is the most well-known benefit of biotin.

• Hair: Biotin is essential for the production of keratin, the primary protein that makes up hair. Adequate biotin levels can help strengthen hair follicles, reduce brittleness, and may promote faster growth and reduced shedding.
• Nails: Brittle, splitting nails can be a sign of biotin deficiency. Supplementing with biotin has been shown to increase nail thickness and reduce splitting.
• Skin: Biotin plays a role in fat metabolism, which is important for maintaining healthy skin. A deficiency can lead to dry, scaly, or irritated skin.

2. Supports Metabolic Health
Biotin is a key player in metabolizing the three macronutrients:

• Carbohydrate Metabolism: It helps in the production of glucose from non-carbohydrate sources.
• Fat Metabolism: It aids in the synthesis of fatty acids.
• Protein Metabolism: It is involved in breaking down amino acids.

3. Aids in Prenatal Development
Adequate biotin is crucial during pregnancy for embryonic growth. However, marginal biotin deficiency is common in pregnancy, so prenatal vitamins often contain it, but it’s important to consult a doctor before taking any additional supplements.

4. Supports Neurological Function
Biotin is involved in nerve signaling and myelin sheath synthesis, which protects nerve cells. High-dose biotin therapy is being studied for conditions like multiple sclerosis (MS).

How to Ensure Adequate Biotin Intake

1. Biotin-Rich Foods:
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 called avidin that blocks biotin absorption; cooked eggs are fine.)
• Nuts and seeds: Almonds, walnuts, peanuts, and sunflower seeds
• Legumes: Soybeans, peas, and lentils
• Certain vegetables: Sweet potatoes, spinach, and broccoli
• Whole grains: Oats and barley
• Bananas and mushrooms

2. Biotin Supplements:
If your diet is lacking or you have specific health goals (like improving hair and nails), supplements are a convenient option.

• Forms: Available as capsules, tablets, and softgels. It’s often included in B-complex vitamins and multivitamins.
• Dosage: Most over-the-counter supplements range from 5,000 to 10,000 mcg. The Adequate Intake (AI) for adults is 30 mcg, but higher doses are commonly used for therapeutic purposes and are generally considered safe as it is water-soluble.

Who is at Risk of Biotin Deficiency?

True biotin deficiency is rare. However, certain groups are more susceptible:

• Pregnant and breastfeeding women
• Individuals with a genetic disorder called biotinidase deficiency
• People with chronic alcohol use disorder
• Those with inflammatory bowel disease (IBD) or other conditions that impair nutrient absorption
• Individuals consuming large amounts of raw egg whites over a long period

Symptoms of deficiency may include hair thinning, a red scaly rash around the eyes, nose, and mouth, brittle nails, depression, lethargy, and tingling in the extremities.

Important Precautions and Interactions

• Lab Test Interference: This is a critical safety point. High doses of biotin (greater than 5,000 mcg) can significantly interfere with many common blood tests, including those for thyroid function (TSH, T3, T4) and troponin (for heart attacks). This can lead to misdiagnosis. Always inform your doctor about any biotin supplements you are taking, especially before lab tests.
• Generally Safe: Biotin is safe for most people with minimal side effects, even at high doses.
• Consult Your Doctor: As with any supplement, it’s best to consult with a healthcare professional before starting, especially if you are pregnant, breastfeeding, or have underlying health conditions.

Conclusion