Biotin
Biotin, also known as vitamin H or vitamin B7, is a water-soluble vitamin belonging to the B group. It plays an important role in various metabolic processes, including the synthesis of fatty acids and gluconeogenesis.
On a ketogenic diet, biotin remains significant by helping convert dietary fats into energy, which is crucial for maintaining the body’s energy balance.
Additionally, vitamin B7 supports the normal function of the nervous system, which can be beneficial during keto-adaptation when the body transitions to a new fuel source.
Biotin contributes to strengthening hair and nails, improving skin condition, and plays a crucial role in metabolic processes such as:
- Energy production from dietary fats.
- Synthesis of important components necessary for cell growth and repair.
- Maintaining a normal blood sugar level.
Sources of Biotin
Biotin is found in many food sources, some of which are compatible with the keto diet:
- Liver and other organ meats
- Eggs, especially yolks
- Nuts and seeds
- Avocado
- Salmon and other fatty fish
When following a ketogenic diet, it is important to ensure dietary variety to provide an adequate intake of all necessary vitamins and minerals, including biotin.
Biotin Requirement
The daily biotin requirement for an adult is around 30-100 micrograms.
The human body cannot synthesize biotin on its own, so it must be regularly obtained from food.
Possible Signs of Biotin Deficiency
Biotin deficiency is rare, but some symptoms may include:
- Hair loss
- Nail brittleness
- Dryness and inflammation of the skin
- Chronic fatigue
- Disorders in the nervous system
Nutrients