Biotin, also known as vitamin H or vitamin B7 , is a water-soluble vitamin essential for the proper functioning of the body , as it is related to the production of glycogen and proteins, being important for maintaining the health of skin and hair, ensuring energy in cells and maintain protein production.
Biotin is an essential vitamin for the proper functioning of cells, because it is related to the formation of amino acids, nucleic acids, glycogen and blood cells.
In addition to being found naturally in foods, biotin can also be found in supplement form in capsules, and should be recommended by a doctor or nutritionist when it is not possible to obtain the ideal amount of biotin through food or when the presence of some signs indicating a lack of biotin, such as hair loss, weak nails, loss of appetite and excessive tiredness.
Biotin can be found mainly in foods such as peanuts, almonds, chestnuts, wheat flour, boiled eggs, mushrooms, whole grains and hazelnuts, for example. Furthermore, biotin is produced by the intestinal flora and, therefore, it is important that foods rich in fiber are consumed and that the person drinks at least 1.5L of water per day, as this makes it possible to maintain the proper functioning of the intestine and promote the production of biotin.
