Everything you need to know about vitamins

Cn Vitamin B8

Basic facts on vitamin B8
More information on vitamin B8

Vitamin B8 has a good resistance to cooking but can be lost in cooking water.

It is involved in many chemical reactions on a cellular level for the utilisation of carbohydrates, fat and protein (macronutrient metabolism).

Vitamin B8-rich foods, per 100g*	Vitamin B8 content
Brewer's yeast	0,09 mg
Liver	0,03 à 0,13 mg
2 eggs	0,025 mg
1 banana	0,01 mg
Mushrooms	0,012 mg
Avocado	0,01 mg

Vitamin B8 or biotin is a water-soluble vitamin, and thus lost in cooking water.

It is resistant to heat and light.

The gut flora in the body is capable of producing a certain amount of vitamin B8 which may cover daily requirements. As this has not been proven, daily intake of vitamin B8 is recommended, as any excess is readily excreted in urine.

Roles

It acts as a coenzyme for a large number of enzymes (carboxylases), catalysts in carboxylation, decarboxylation and deamination reactions.

These carboxylases are involved in various metabolisms:

Biotin supports the energy metabolism, and that of macronutrients (carbohydrates, fat, protein)

Vitamin B8 helps maintain normal hair and skin.
It helps proper nervous system function.

Requirements

Table of RNI (Reference Nutrient Intakes) for vitamin B8 :

Age / Status	RNI for vitamin B8
Infants	6 µg
Children 1 to 3 years	12 µg
Children 4 to 12 years	20 à 35 µg
Teens 13 to 19 years	45 à 50 µg
Women	50 µg
Men	50 µg
Pregnant women	50 µg
Breastfeeding women	55 µg
Seniors	60 µg

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