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生物素(Biotin)是一种 B 族维生素,又称维生素 H、维生素 B7 或辅酶 R (Coenzyme R)。生物素可将碳水化合物、脂肪和蛋白质转变为身体所需的能量。同时,生物素还能增强头发和指甲健康,有助于保持孕期健康,以及帮助调节血糖水平等等。
生物素属于水溶性维生素。人体无法储存这类维生素,所以需要通过饮食来补充,花生是生物素的重要来源之一。尽管生物素缺乏不常见,但孕妇和频繁饮酒者可能会略有缺乏。
值得注意的是,经常食用生鸡蛋可能导致生物素缺乏。这是因为生鸡蛋清中含有一种名为卵白素的蛋白质,它能与生物素结合,阻碍身体吸收生物素。不过,煮熟鸡蛋可以消除卵白素的活性。
本文将介绍生物素的 7 种基于科学研究的健康益处。
1. 预防和治疗生物素缺乏症 口服生物素对预防和治疗生物素缺乏症(Biotin Deficiency)有益。生物素缺乏症即血液生物素浓度低,临床症状有:[1 ] 信息来源 Biotin Deficiency 查看详情 →
头发稀疏和脱发 眼睛、鼻子和嘴周围产生鳞屑和皮疹 皮肤感染 结膜炎 抑郁、嗜睡和幻觉 四肢麻木 癫痫 婴儿肌张力低下、呆滞、嗜睡和发育迟缓等 以下人群最有可能生物素缺乏:
生物素酶缺乏症 (biotinidase deficiency) 患者 :这是一种罕见的常染色体遗传疾病。患者尽管生物素摄入量正常,但还是出现生物素缺乏症状,严重还会导致昏迷或死亡。因为这是由于常染色体数目异常或者结构异常所导致的遗传性疾病,所以会伴随患者一生,但只要口服生物素就可以提前预防症状发生。美国和许多国家对新生儿进行此类疾病筛查。 慢性酒精中毒 (chronic alcohol exposure) 患者 :长期暴露于酒精会抑制生物素的吸收。研究发现,15% 的慢性酒精中毒患者的血液生物素浓度较低。 孕妇和哺乳期女性 :统计发现,在正常摄入生物素的情况下,至少 1/3 的孕妇仍会出现生物素缺乏症的症状;在超过建议摄入量的情况下,哺乳期女性的血液和母乳中的生物素浓度还是会降低。 此外,因特殊原因 (如长期管饲等) 而导致机体营养不良的人,经历过体重骤降的人,或是有长期吸烟习惯的人,也都可能生物素缺乏。
2. 可能改善头发健康和强度 生物素对于头发的健康非常重要。合理的饮食对维护头发和皮肤的健康有着至关重要的作用。例如,鸡蛋、巴西坚果和含丰富脂肪的鱼类等食物对头发的健康特别有益。
除了外用类固醇乳膏外,口服生物素和锌对减少脱发可能有益。市面上许多声称能改善头发健康和强度的产品都含有生物素。由于生物素缺乏可能导致脱发,这也证明了生物素在保持头发健康中的重要作用。然而,目前关于生物素对非缺乏人群头发健康影响的研究还相对较少。
拥有一头浓密的头发是每个人的梦想,但不是每个人都是 Rapunzel,幸运的是现在的科学研究已经发现了不少促进头发生长的成分。美国常见的「生发」洗发水(Hair Regrowth Shampoo)有 Maple Holistics 生物素洗发水、Ultrax Labs 咖啡因洗发水、PURA D’OR 增发洗发水、Pronexa 生发洗发水、Honeydew 抗脱发洗发水等。
如何防止脱发以及重新生发,虽然从古代开始就有各种尝试,但至今并无真正的特效药。目前两类较常见的药物是外用 minoxidil 「米诺地尔」和口服 finasteride「非那雄胺」。有些「防脱发」洗护产品和「生发保健品」卖得不错,也有很多好评,说明有些人用过之后可能出现了改善,然而其效果并未经过 FDA 评估和批准,只能说因人而异。
3. 可能改善指甲开裂 如果指甲脆弱,容易发生分裂或开裂,这可能是生物素缺乏的一个迹象。在一些小型研究中发现,连续一年口服生物素可能有助于增加指甲的厚度和硬度。
除了补充剂,通过调整饮食习惯和其他生活方式因素,也能有助于改善指甲的健康状况。市场上还有一些专门的产品,专门用于改善指甲的健康。
4. 可能降低糖尿病患者血糖,改善腿部神经痛 生物素在降低糖尿病患者的血糖方面可能发挥作用。2 型糖尿病是一种以血糖水平升高和胰岛素功能受损为特征的代谢性疾病。
生物素缺乏可能会影响血糖的调节。有研究指出,糖尿病患者的生物素水平可能偏低。动物实验显示,含有生物素和铬吡啶酸的补充剂可能有助于预防胰岛素抵抗。[2 ] 信息来源 Roxana Valdés-Ramos, et al. Vitamins and Type 2 Diabetes Mellitus. Endocr Metab Immune Disord Drug Targets. 2015. 查看详情 →
但是,关于生物素补充剂对 2 型糖尿病患者血糖水平的影响,研究结果各异。一些研究显示 ,生物素和铬吡啶酸的联合使用可能对治疗 2 型糖尿病有益。
另外,早期研究表明,口服或注射生物素对减轻糖尿病患者腿部神经痛也可能有益。[3 ] 信息来源 Zhang Y, et al. Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis. Front Nutr. 2022. 查看详情 →
糖尿病人容易足部缺血导致神经损伤,因此需要比常人更重视足部健康。给糖尿病人的护足霜,美国药剂师最推荐的品牌是 Eucerin 和 Gold Bond Ultimate。
5. 可能减缓多发性硬化症(MS)的病程 生物素在支持多发性硬化症治疗方面显示出潜在的作用。多发性硬化症是一种自身免疫性疾病,主要破坏大脑、脊髓和眼睛中神经纤维的保护层——髓鞘。生物素在髓鞘的形成中可能扮演着重要角色。
有研究指出,多发性硬化症患者服用高剂量生物素(每天高达 300 毫克)可能有积极的效果。这种补充治疗可能有助于逆转疾病的进程,减轻患者的慢性残疾症状。[4 ] 信息来源 High-dose Biotin Triples Relapse Rate in Primary-Progressive MS. USPharmacist. 2018. 查看详情 →
6. 可能支持孕期和哺乳期健康 虽然生物素缺乏引起的症状并不常见,但怀孕期间生物素水平较低的情况却相当普遍。事实上,大约有 50% 的美国孕妇可能至少存在轻微的生物素缺乏,这种缺乏虽可能影响健康,但通常不会引起明显症状。
医疗保健专家认为,怀孕期间生物素缺乏的情况比较常见,原因是怀孕时身体分解生物素的速度更快。因此,怀孕女性可能需要比平时更多的生物素,无论是通过饮食还是通过补充剂来获取。但需要注意的是,在怀孕或哺乳期间服用任何补充剂之前,都应先咨询医疗保健专业人士的意见。
产前维生素包括一系列必要的营养素,有助于支持胎儿的健康成长和发育,它们能够填补准妈妈们可能在饮食中缺乏的重要营养素。然而,在市场上众多的产品中,如何选择适合自己的产前维生素呢?哪些成分是在选择产前维生素时必须关注的呢?本文将介绍9种产前复合维生素,并提供选择指南,以帮助您做出明智的选择。
7. 可能解决多种皮肤问题 生物素可能通过影响脂肪代谢来对皮肤健康产生作用。脂肪代谢对于维持健康的皮肤是至关重要的,生物素水平较低的人可能会因此受到影响。
生物素缺乏的人可能会出现一些皮肤问题,如黏膜与表皮角化、增生和干燥,导致皮肤干燥粗糙、脂溢性皮炎、毛囊丘疹等。也有认为,生物素可能对改善银屑病(牛皮癣)有所帮助。
然而,目前尚无充分证据表明生物素能在那些本身不缺乏生物素的人群中改善皮肤健康状况。
仅有少数研究发现,高剂量生物素对改善儿童毛发病和婴儿皮疹有帮助。
牛皮癣,学名「银屑病」(Psoriasis),是一种慢性、由免疫系统介导的皮肤疾病。虽然皮肤是最常见的受影响区域,但牛皮癣还可能侵犯关节等多个器官系统。牛皮癣的具体原因尚未完全明确,基本的触发机制是免疫系统过于活跃,不过普遍认为基因和环境因素也有影响。牛皮癣并非传染病,不会通过直接接触传给他人。
每日摄入量 每日生物素摄入量取决于年龄。下面是国家卫生研究院 建议的平均每日推荐摄入量,单位为微克 (mcg)。[5 ] 信息来源 NIH: Biotin 查看详情 →
年龄 男性 女性 孕期 哺乳期 出生至 6 个月 5 mcg 5 mcg n/a n/a 7-12 个月 6 mcg 6 mcg n/a n/a 1-3 岁 8 mcg 8 mcg n/a n/a 4–8 岁 12 mcg 12 mcg n/a n/a 9-13 岁 20 mcg 20 mcg n/a n/a 14-18 岁 25 mcg 25 mcg 30 mcg 35 mcg 19 岁以上 30 mcg 30 mcg 30 mcg 35 mcg
(单位:微克 mcg) 食物来源 肉 :如猪排等。 鱼 :如三文鱼和金枪鱼等。 蛋 :一定吃煮熟的鸡蛋,这是因为生蛋清会与肠道中的生物素结合,使其不能被身体吸收。如果每天吃 2 个或更多未煮熟的生蛋清,持续几个月时间就会出现严重的生物素缺乏症症状。 动物脏器,如牛肝等。 种子和坚果 :如瓜子和杏仁等。 蔬菜 :如地瓜、菠菜和西兰花等。 副作用和药物冲突 尚未发现生物素会造成任何危害,但以下情况需要谨慎,并及时向医生说明:
如果你在就医时需要验血,请告诉医生您正在服用生物素补充剂。在血液测试中发现,生物素补充剂可能干扰血液测试的结果,这可能导致误诊。大多数复合维生素中的生物素含量较低,对血液测试结果的干扰不大,但也请向医生进行说明。 生物素可能加速肝脏对某些药物的分解,降低药物作用,请及时向医生说明。与生物素存在相互作用的药物有 :氯氮平(Clozaril),环苯扎林(Flexeril),氟伏沙明(Luvox),氟哌啶醇(Haldol),丙咪嗪(Tofranil),美西律(Mexitil),奥氮平(Zyprexa),喷他佐辛(Talwin),普萘洛尔(Inderal),他克林(Cognex),茶碱 (theophylline),齐留通(Zyflo),佐米曲普坦(Zomig)等。 生物素和硫辛酸 (Alpha-lipoic acid) 或 维生素 B5(泛酸, Pantothenic acid)一起服用,会减少人体对两种营养素的吸收。 生物素保健品推荐 人体需要 B 族维生素才能使用碳水化合物、脂肪和蛋白质等营养素来产生能量。如果缺乏 B 族维生素,身体就会缺乏能量。此外,B 族维生素还帮助细胞制造 DNA、进行繁殖。下面我们会介绍 B 族维生素的其……
B 族复合维生素中也都含有生物素:
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