Biotin is another powerhouse B vitamin like riboflavin that I talked about a few days ago. It is one of two of the sulfur containing vitamins the other being thiamine.
Lipoic acid also contains sulfur but it is not considered necessary and can be slightly aggravating to the body when supplemented (ALA).
But biotin can be best understood as the carboxylator. It is required in 5 different carboxylase enzymes. These enzymes add the - COOH group onto molecules which is key to energy production in the body and healthy fat metabolism (cholesterol) as well as enabling DNA to be functioning properly. To do this it requires bicarbonate (see staybl) and lysine.
For the body to produce biotin it takes a lot. It takes B6, SAMe, Alanine, sulfur, iron, and ATP. Some scientists claim that the gut flora makes all the biotin we need to theoretically prevent deficiency. However biotin sticks to candida yeast so that biotin is probably getting stuck to gut candida before it even makes it into the body. Not to mention any extra biotin produced by the body gets stuck to candida throughout the body especially the liver. This is good because biotin coated candida is easier for the white blood cells to kill it. However it means we are all probably seriously deficient in biotin. Raw egg whites also deplete it. Biotin has been shown to successfully treat ms, which is probably due to its effect on candida and the immune system.
Deficiency symptoms: Hair loss, scaly red rash around eyes, nose, mouth, and genital area. It also causes a different facial fat distribution so a persons face will look a little different, perhaps wider. Depression, lethargy, hallucination, and numbness or tingling in extremities are also common signs. The immune system may be impaired which leads to increased susceptibility to bacterial or fungal (candida) infections. Pregnant women, people with liver issues (don't we all), and epileptics especially need extra biotin. Looks like biotin and chromium help with type 2 diabetes and high triglycerides.
How much we need: 35-60 ug per day. That is a very small amount but it is still critical to get that and most likely more since the body uses it up on candida. Common supplements are 5000ug which is probably a good level.
Food sources: Cheese and whole wheat bread provides a couple micrograms of biotin out of the 35-60 we need every day. Your best bet to get it from food is egg yolks which contain 20ug per egg. Liver also has a lot at 30ug but other meats only have a few ug per 3 oz serving.
What does it do: It supports carboxylation, hair skin nails, stabilizes blood sugar by supporting gluconeogenesis, necessary for cell growth, the production of fatty acids, making protiens like isoleucine and valine.
Check out my restitution product which is being reformulated currently to contain biotin. References:
http://examine.com/supplements/biotin/
http://lpi.oregonstate.edu/mic/vitamins/biotin
http://www.livestrong.com/article/437532-a-list-of-biotin-rich-foods/#page=2
Carboxylation
http://www.febsletters.org/article/S0014-5793(03)00455-1/abstract?cc=y=
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| From NatureHacker blog |
Lipoic acid also contains sulfur but it is not considered necessary and can be slightly aggravating to the body when supplemented (ALA).
But biotin can be best understood as the carboxylator. It is required in 5 different carboxylase enzymes. These enzymes add the - COOH group onto molecules which is key to energy production in the body and healthy fat metabolism (cholesterol) as well as enabling DNA to be functioning properly. To do this it requires bicarbonate (see staybl) and lysine.
For the body to produce biotin it takes a lot. It takes B6, SAMe, Alanine, sulfur, iron, and ATP. Some scientists claim that the gut flora makes all the biotin we need to theoretically prevent deficiency. However biotin sticks to candida yeast so that biotin is probably getting stuck to gut candida before it even makes it into the body. Not to mention any extra biotin produced by the body gets stuck to candida throughout the body especially the liver. This is good because biotin coated candida is easier for the white blood cells to kill it. However it means we are all probably seriously deficient in biotin. Raw egg whites also deplete it. Biotin has been shown to successfully treat ms, which is probably due to its effect on candida and the immune system.
Deficiency symptoms: Hair loss, scaly red rash around eyes, nose, mouth, and genital area. It also causes a different facial fat distribution so a persons face will look a little different, perhaps wider. Depression, lethargy, hallucination, and numbness or tingling in extremities are also common signs. The immune system may be impaired which leads to increased susceptibility to bacterial or fungal (candida) infections. Pregnant women, people with liver issues (don't we all), and epileptics especially need extra biotin. Looks like biotin and chromium help with type 2 diabetes and high triglycerides.
How much we need: 35-60 ug per day. That is a very small amount but it is still critical to get that and most likely more since the body uses it up on candida. Common supplements are 5000ug which is probably a good level.
Food sources: Cheese and whole wheat bread provides a couple micrograms of biotin out of the 35-60 we need every day. Your best bet to get it from food is egg yolks which contain 20ug per egg. Liver also has a lot at 30ug but other meats only have a few ug per 3 oz serving.
What does it do: It supports carboxylation, hair skin nails, stabilizes blood sugar by supporting gluconeogenesis, necessary for cell growth, the production of fatty acids, making protiens like isoleucine and valine.
Check out my restitution product which is being reformulated currently to contain biotin. References:
http://examine.com/supplements/biotin/
http://lpi.oregonstate.edu/mic/vitamins/biotin
http://www.livestrong.com/article/437532-a-list-of-biotin-rich-foods/#page=2
Carboxylation
http://www.febsletters.org/article/S0014-5793(03)00455-1/abstract?cc=y=
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