Biotin, also known as Vitamin B7 or Vitamin H, is an essential vitamin that plays a key role in various biological processes in the human body. As a coenzyme, it is significantly involved in the conversion of food into energy and also supports the health of skin, hair, and nails. Despite its essential importance, biotin is often an underestimated vitamin, whose diverse benefits and potential impacts on health are not known to everyone.
What is Biotin?
Biotin, also known as Vitamin B7 or Vitamin H, is an essential B-vitamin that plays a central role in various metabolic processes in the human body. This water-soluble vitamin is involved in the conversion of food, particularly carbohydrates, fats, and proteins, into usable energy. Biotin acts as a coenzyme for a number of carboxylase enzymes, which are essential in the synthesis of fatty acids, the isomerization of glucose into fructose for energy metabolism, and in the synthesis of certain amino acids.
The chemical structure of biotin consists of a ureido ring connected to a tetrahydrothiophene ring and a side chain with valeric acid. This specific structure allows biotin to bind tightly to enzymes, which is necessary for its function as a coenzyme.
Although biotin deficiency is rare, as the body requires only small amounts and it is found in many foods, a deficiency can lead to symptoms such as hair loss, skin rashes, brittle nails, and neurological problems such as lethargy or depression.
The importance of biotin goes beyond mere energy production – it also supports the health of skin, hair, and nails, making it an important nutrient for overall well-being.
Biotin in foods
Vitamin B7 is an important nutrient element that plays a crucial role in the health of our skin, hair, and nails. It is found in a variety of foods of both animal and plant origin. A balanced diet can meet the daily requirement for biotin and thus contribute to maintaining overall health.
Animal sources of biotin
- Eggs: Especially the yolk is an excellent source of vitamin B7.
- Liver: One of the richest sources of biotin, ideal for targeted supplementation.
- Dairy Products: Cow's milk, quark, and certain types of cheese also contribute to biotin supply.
- Kidney: Another nutritious organ meat with a high biotin content.
Plant Sources of Biotin
- Mushrooms: These popular fungi are not only versatile in the kitchen but also good sources of biotin.
- Peas and Green Beans: Legumes in general provide a good way to naturally increase biotin levels.
- Nuts and Seeds: In particular, sunflower seeds and various types of nuts can effectively meet biotin needs.
- Whole grain products: Oatmeal, wheat germ, and other whole grain products also contain significant amounts of vitamin B7.
Fruits and vegetables rich in biotin
- Tomatoes, spinach, and potatoes: These common vegetables contribute to a balanced intake of biotin.
- Fruits like sea buckthorn berries, strawberries, apples, and bananas: Not only delicious but also useful for meeting the daily requirement of vitamin B7.
A balanced intake of these foods can help provide the body with sufficient biotin, thereby fully utilizing the benefits of this essential vitamin.The integration of biotin-rich foods into the daily diet not only supports skin, hair, and nails but also promotes energy metabolism and overall well-being.
Daily Requirement Biotin
Vitamin B7 plays a central role in the metabolism of carbohydrates, fats, and amino acids. It significantly contributes to the conversion of these macronutrients into energy and also supports the health of skin, hair, and nails. Adequate biotin intake is therefore crucial to maintain a healthy metabolism and prevent deficiencies.
Recommended daily dose for different age groups
- Children from 7 to under 10 years: 25 µg
- Children from 10 to under 13 years: 35 µg
- Adolescents from 13 to under 15 years: 35 µg
- Adults (including pregnant women): 40 µg
The German Society for Nutrition (DGE) recommends these daily doses to meet the body's need for this essential nutrient.
A balanced consumption of biotin-rich foods can generally cover the daily requirement. However, in specific situations, such as during pregnancy or in certain medical conditions, adjusting intake or supplementation may be advisable.
Importance of a Balanced Intake
An adequate biotin intake not only supports metabolism and promotes energy production but also helps improve skin appearance and promotes hair growth as well as nail health. In case of signs of biotin deficiency, such as brittle nails, hair loss, or skin problems, one should review and, if necessary, adjust their diet for sufficient biotin intake.
What is biotin good for?
Biotin, often referred to as the “beauty vitamin” offers a wide range of health benefits that go far beyond appearance. It is essential for energy production by supporting the metabolism of fats, carbohydrates, and proteins.In addition, biotin plays an essential role in maintaining the health of skin, hair, and nails.
Biotin for the skin
Biotin contributes to the maintenance of healthy skin by synthesizing fatty acids that are essential for skin renewal and health. A deficiency in biotin can lead to dry, flaky skin. Therefore, supplementation with biotin can help improve skin appearance and strengthen the skin barrier.
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Biotin for Hair and Biotin for Hair Loss
For many people, biotin is a key ingredient in promoting hair growth and combating hair loss. Especially individuals with a biotin deficiency can benefit from supplementation, which can improve hair density and reduce hair loss. While biotin alone cannot combat all causes of hair loss, research shows that it is indeed effective in cases of deficiency.
Biotin for Fingernails
The health and strength of fingernails can also be promoted by an adequate intake of biotin.Studies have shown that biotin can increase nail thickness and improve the strength of brittle nails. Individuals suffering from weak or easily breakable nails could therefore benefit from increased biotin intake.
Biotin and Longevity
Direct research findings linking biotin specifically to longevity or lifespan extension are rare. However, the role of biotin in energy metabolism and its supportive effects on skin, hair, and nails could indirectly contribute to overall health and thus possibly to a longer lifespan . A well-functioning metabolism and the maintenance of a healthy appearance could be indicators of good internal health, which in turn is a prerequisite for a longer life.
Biotin Vitamin H Side Effects
While biotin (vitamin H) is known for its positive effects on skin, hair, and nails and is often used as a dietary supplement, it is important to also consider possible side effects and warnings.
Possible Side Effects of Biotin
Research on the side effects of biotin overdose is limited; however, some sources indicate that excessive intake of biotin through supplements can, in rare cases, lead to undesirable effects. These may include potential rashes, issues with insulin release, and elevated blood sugar levels, as well as interactions with laboratory results.
It is especially important that individuals taking biotin in higher doses indicate this during blood tests, as biotin can affect the results of certain tests.
Warning when taking biotin regarding the following things
- Interference with laboratory results: Biotin can, in rare cases, distort the results of blood tests. This particularly affects tests for hormones such as thyroid hormones. Individuals taking biotin should inform their doctor before undergoing blood tests.
- Risks in combination with other medications or nutrients: As with all dietary supplements, there is a risk of interactions with other medications or nutrients.Although such interactions with biotin are rare, it is advisable to discuss the intake of biotin with a doctor, especially if other medications are already being taken.
Biotin deficiency during menopause
Menopause is a time of hormonal adjustment for women, bringing various metabolic changes. These changes can affect the absorption and processing of nutrients, including biotin. Symptoms such as hair loss or skin changes during menopause can partly be attributed to a biotin deficiency. A balanced diet rich in biotin-containing foods such as egg yolks, nuts, seeds, and whole grains can help counteract a deficiency.In some cases, taking biotin supplements may also be useful, but this should always be done in consultation with a doctor to determine the correct dosage and avoid possible interactions with other medications.
Biotin deficiency and overweight
Overweight and related metabolic diseases can also impair biotin supply. Obesity can disrupt biotin absorption and utilization, which promotes a biotin deficiency. Additionally, people with overweight may more frequently suffer from insulin resistance , a condition that is associated with an increased nutrient requirement.A targeted dietary change that increases the consumption of biotin-rich foods, along with an overall improvement in dietary quality, can help improve biotin levels.
Did you know?
Even the microbiome can influence your metabolism. In particular, butyrate-producing bacteria can help produce more GLP-1 and thus improve the blood sugar levels . In this study , this was exactly what was attempted. 192 people received a symbiotic that is supposed to change the gut flora. The result. The study participants had better blood sugar levels and even lost weight on average.The formulation of the symbiotic corresponds to QBIOTIC and contains, among other things, biotin.
Silica or biotin?
When choosing between different dietary supplements for hair, skin, and nails, biotin, silica, keratin, and collagen peptides can be considered. Each of these supplements has specific benefits, potential side effects, and can be variably effective depending on individual needs and goals.
Biotin
Biotin has been shown to promote hair growth and improve hair health. It also supports the health of skin and nails.A biotin deficiency can lead to hair loss and brittle nails, which is why supplementation can help in such cases. Biotin is generally safe, but it is important to exercise caution when taking high doses, as this can affect the results of certain blood tests.
Silica (Silicon Dioxide)
Silica, a natural source of silicon, is known for its positive effects on skin, hair, and nails. Silicon is an important component of connective tissue and can contribute to strengthening hair and nails as well as improving skin elasticity. Although studies on the effectiveness of silica are limited, many users report positive experiences.
Keratin
Keratin, a protein that naturally occurs in hair, skin, and nails, can contribute as a supplement to improving hair structure and strength.Keratin products aim to strengthen hair from within and can be particularly useful for people with damaged or chemically treated hair. However, there is also a need for further research to fully assess their effectiveness.
Collagen
Collagen, which is most commonly known for its skin benefits, can also support hair growth. As the main protein in our body, collagen helps keep the skin elastic and youthful and can also positively influence hair health. As with other supplements, results vary from person to person.
The decision between biotin, silica, keratin, and collagen should be based on individual health needs, goals, and any potential medical conditions.In general, a balanced diet rich in vitamins and minerals forms the basis for healthy hair, skin, and nails. Supplements can provide support but do not replace the need for a healthy lifestyle.
