B8-vitamin

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B8 har betydning for omsætning af fedtstoffer, kulhydrater og proteiner. ”Skønhedsvitaminet” giver fyldigt hår, glat hud og stærke negle. Stabiliserer blodsukkerbalance og dermed hjernens optimale funktion. Immunsystemet styrkes af B8.

 

Fakta
B8 kaldes biotin og H-vitamin. Betegnelsen biotin er den mest brugte og bruges derfor også her. Biotin er et særdeles aktivt co-enzym, som har betydning for omsætning af kulhydrater, proteiner og fedtstoffer, de tre hovednæringsstoffer. Biotin dannes i en sund tarmflora, men der skal ikke meget til at forstyrre denne produktion. Antibiotikakure, sukkerindtagelse, kaffe og alkohol er med til at ødelægge denne fint afstemte, biokemiske fabrik i vores tarmsystem. Ældre mennesker, sportsudøvere (hård træning) og epileptikere har et lavere indhold af biotin i blodet end andre. Mangeltilstande er dog sjældne, og derfor indeholder mange vitamintabletter ikke biotin. Biotin ødelægges af kogning og findeling (blendning) af mad.

 

Hvofor skal vi have det?
Som nævnt ovenfor har biotin betydning for omsætning af de tre hovednæringsstoffer. Biotin medvirker ved iltningsprocesserne i cellerne samt ved antistofproduktionen. Biotin har dermed indvirkning på immunforsvaret. Biotin er en af forudsætningerne for omdannelsen af tryptofan til B3 (niacin). ”Skønhedsvitaminet” kunne man passende kalde biotin. Det giver glat hud, fyldigt hår og stærke negle, blandt andet på grund af sit svovlindhold. Blodsukkerbalancen stabiliseres af biotin, da biotin er med til at omdanne aminosyrer til glykogen i takt med kroppens behov. (Dette kan gavne sukkersyge-patienter, da fasteblodsukkeret reduceres). Hjernen har behov for en stabil blodsukkerkoncentraion. Når blodsukkeret er lavt, opstår træthed, nervøsitet, uro og søvnforstyrrelse. Ved ekstraordinært lavt blodsukker opstår udmattelse, depression og ”nervøst sammenbrud”. Lavt blodsukker ses ofte i forbindelse med stort forbrug af sukker, kaffe, alkohol og for ringe ernæring.

Lavt blodsukker er lidt af en folkesygdom, som ikke er erkendt i tilstrækkeligt omfang. Kvinder har oftere blodsukkerproblemer, da deres sukkerdepoter er mindre end mænds. Biotin virker antiseptisk, fordi det aktiverer bakterieopløsende enzymer. Biotinmangel kan opstå, hvis man spiser over tyve rå æg dagligt. Problemet blev erkendt i forbindelse med en bestemt slankekur, som lagde vægt på indtagelse af rå æg. Bodybuildere, vægtløftere og mænd, som tror på, at rå æg forøger potensen (rå æg forøger ikke potensen), skal være opmærksomme på problemet. Æggenes andel af det samlede daglige energiindtag skal overstige 15-30 procent for at forårsage alvorlig mangel. Stoffet avidin i æggehvide binder biotin, så det ikke optages. Når æggene koges, ændres avidin og kan ikke binde biotin. Mangel på biotin betyder skældannelse, håraffald, skøre negle og tør/fedtet hud. Desuden: Udslæt, bleghed, blodmangel, lungebetændelse, mundbetændelse og betændt tunge, utilpashed og manglende appetit samt søvnløshed, mælkesyredannelse i musklerne, berøringsoverfølsomhed, forhøjet kolesterol, hjerteabnormitet og mentale forstyrrelser som panik, hallucinationer og depression.

Der findes to sygdomme hos børn, som skyldes biotinmangel. Den ene kaldes Leiners sygdom og er eksem med talgudskillelse (ikke at forveksle med almindelig talgeksem). Den anden er en svampesygdom, som forstyrrer hårvæksten, det centrale nervesystem og immunforsvaret. Begge sygdomme forsvinder ved indtagelse af biotin (2×5 mg dgl). Hos spædbørn ses af og til biotinmangel, som skyldes en enzymdefekt, der muligvis er genetisk betinget.

Symptomerne er hudbetændelse, tab af hår, øjenvipper og øjenbryn. Symptomerne opstår i to-tremåneders alderen og forsvinder ved tilførsel af biotin. Biotinmangel sættes også i forbindelse med vuggedød. Dette problem er under nærmere udforskning. De fleste af symptomerne på biotinmangel er de samme som symptomerne på beri-beri og mangel på andre B-vitaminer. Dette forhold understøtter og understreger endnu engang det nære samspil mellem B-vitaminerne.

 

Medicinsk anvendelse
Biotin anvendes ved de to beskrevne mangelsygdomme hos børn: Leiners sygdom og enzymdefektsygdommen. Endvidere ved mangeltilstande som for eksempel: Håraffald, træthed, lavt blodsukker, søvnproblemer og mentale forstyrrelser.

 

Bivirkninger
Biotin har ingen kendte bivirkninger, men er heller ikke forsøgt anvendt i megadoseringer.

 

Hvor findes det?
Biotin findes i lever, sojabønner og diverse andre bønner og nødder, ølgær, æggeblomme, fisk, grønkål, champignon og andre grøntsager, bær og frugter. Findes desuden i fuldkorn og brune ris samt i ost og mælkeprodukter. Læs også om B-vitaminer generelt. 100 gram kyllingelever indeholder 210 mikrogram (mcg) biotin. 100 gram sojabønner indeholder 60 mcg biotin. 100 gram hele æg indeholder 25 mcg biotin. 100 gram blomkål indeholder1,5 mcg biotin.

 

Hvor meget har man brug for?

  • Spædbørn: 50 mcg
  • Småbørn: 80 mcg
  • Skolebørn: 120 mcg
  • Voksne: 120 – 200 mcg

Anbefalet daglig dosis er ikke angivet af sundhedsmyndighederne, da mangel normalt ikke forekommer.

 

Medicinsk dosering
5-10 mg (500-1000 ug)

 

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