What is Vitamine B8
Vitamin B8 plays an important role in releasing energy from food. It plays a role in the formation of fatty acids and maintaining healthy skin and hair.
Functions of Vitamin B8
Glucose: The first crucial step in glucose metabolism depends on an enzyme containing vitamin B8. Glucose metabolism is essential for maintaining stable blood sugar levels.
Fatty acids: The conversion of linoleic acid into omega-3 fatty acids, among other things, requires vitamin B8.
Foods rich in Vitamin B8
Eggs, liver, milk, nuts and peanuts are the main suppliers of vitamin B8.
| Food Item | Quantity | Micrograms |
|---|---|---|
| Liver (calf) | 100 g | 75 |
| Soybeans | 100 g | 60 |
| Wheat bran | 50 g | 22 |
| Oat flakes | 100 g | 20 |
| Mushrooms | 100 g | 16 |
| Egg | Medium | 12 |
| Whole milk | 1 dl | 3.5 |
Causes of deficiencies
Medications: Various medications, including antibiotics, inhibit the action of vitamin B8.
Pregnancy: The need for vitamin B8 increases during pregnancy and breastfeeding.
Applications
Diabetes: Vitamin B8 can support insulin function.
Skin and hair: Hair loss, brittle nails, and dry, flaky skin can benefit from supplemental vitamin B8.
Consequences of a disturbed vitamin B8 balance
- Reduced growth, both physically and mentally.
- Hair loss.
- Changes in mood.
- Red, flaky skin, especially around the nose and mouth.
Daily amount
Recommended daily amount of biotin (micrograms)
| Man | Not established |
| Women | Not established |
