Coenzyme R – Effects, Requirements, Occurrence, Deficiency, Excess

Biotin, often referred to as Vitamin H, is a water-soluble vitamin. It is present in the form of protein in meat and dairy products, as well as in free form in vegetables. It is important to note that free biotin is more digestible. Once it enters our digestive system, it is activated by the bacteria in our gut flora. Biotin is a component of many enzymes which are essential for fat metabolism in the body. Additionally, it is involved in the synthesis of nucleic acids, proteins, and carbohydrates. It also collaborates with Vitamin K to produce prothrombin, a protein responsible for normal blood clotting. Biotin is also called a growth factor, due to its abundance in fetal tissues. Vitamin H is responsible for maintaining the healthy state of the skin and hair, preventing graying and hair loss. It also has a significant impact on the body's immune system. The requirement for this vitamin in adults is around 100 micrograms per day.

The sources of vitamin H encompass costly beers, eggs, high-sugar vegetables, soy, and mushrooms. Chocolate also contains considerable amounts of biotin, which will surely be welcomed by its aficionados. Thermal processing does not cause significant vitamin loss in dishes.

Biotin deficiency in the body is a rarely occurring phenomenon. Possible symptoms include: loss of appetite, redness, thickening of the skin, weakness. Biotin deficiency in our body leads to a decrease in the synthesis of fatty acids and body proteins (hormones, hemoglobin), which can result in anemia and disorders of the nervous system, and even depression. To date, no negative effects of biotin excess in the body have been identified. Biotin, along with other vitamins in group B, plays a crucial role in our body, participating in the production of body proteins, fatty acids, and ensuring the proper functioning of the skin and hair. It is easy to replenish the biotin level, as it is present in commonly available products such as chocolate, yeast, and egg yolk.