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 instrumental 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 and not everyone is aware of its many benefits and potential effects on health.
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 enzymesthat 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 linked to a tetrahydrothiophene ring and a side chain with a valeric acid. This special structure enables biotin to bind tightly to enzymes, which is necessary for its function as a coenzyme.
Although biotin deficiency is rare, as the body only needs 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 just energy production - it also supports skin, hair and nail health, making it an important nutrient for overall wellbeing.
Biotin in food
Vitamin B7 is an important nutrient element that plays a crucial role in the health of our skin, hair and nails. It is present in a variety of foods of both animal and plant origin. A balanced diet can cover the daily requirement of biotin and thus contribute to the maintenance of general health.
Animal sources of biotin
- Eggs: Egg yolk in particular is an excellent source of vitamin B7.
- Liver: One of the most biotin-rich foods, ideal for targeted nutritional supplementation.
- Dairy products: Cow's milk, quark and certain types of cheese also contribute to the biotin supply.
- Kidney: Another nutritious organ meat with a high biotin content.
Plant sources of biotin
- Champignons: These popular mushrooms are not only versatile in the kitchen, but also good sources of biotin.
- Peas and green beans: Legumes in general offer a good way to increase biotin levels naturally.
- Nuts and seeds: Sunflower seeds and various types of nuts in particular can effectively cover biotin requirements.
- 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 biotin intake.
- Fruit such as 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 to provide the body with sufficient biotin and thus fully utilize 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 general well-being.
Daily requirement of biotin
Vitamin B7 plays a central role in the metabolism of carbohydrates, fats and amino acids. It contributes significantly 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 deficiency symptoms.
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 Nutrition Society (DGE) recommends these daily doses to meet the body's need for this essential nutrient.
A balanced consumption of biotin-rich foods can usually meet the daily requirement. However, in specific situations, such as during pregnancy or in certain cases of illness, it may be advisable to adjust your intake or take a supplement.
Importance of a balanced intake
Adequate biotin intake not only supports metabolism and promotes energy production, but also helps to improve skin appearance and promote hair growth and nail health. If there are signs of a biotin deficiency, such as brittle nails, hair loss or skin problems, your own diet should be checked for sufficient biotin intake and adjusted if necessary.
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 crucial 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 of biotin can lead to dry, flaky skin. Supplementing with biotin can therefore help to improve the appearance of the skin and strengthen the skin barrier.
With the Skin Glow Essentials Bundle you combine the power of all three molecules: Hyaluronic acid, collagen and glycine for a skin-hugging synergy
Biotin hair and biotin against hair loss
For many people, biotin is a key ingredient for promoting hair growth and combating hair loss. People with a biotin deficiency in particular 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 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 fingernail thickness and improve the strength of brittle nails. People who suffer from weak or easily breakable nails could therefore benefit from an increased biotin intake.
Biotin and longevity
Direct research linking biotin specifically to longevity or lifespan extension is scarce. However, biotin's role in energy metabolism and its supportive effects on skin, hair and nails could indirectly contribute to overall health and thus possibly to a longer life span . A well-functioning metabolism and maintaining a healthy external appearance could be indicators of good internal health, which in turn is a prerequisite for a longer lifespan.
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 be aware of possible side effects and warnings.
Possible side effects of biotin
Research on the side effects of biotin overdose is limited, but some sources show that excessive intake of biotin through supplements can lead to adverse effects in rare cases. These potentially include skin rashes, problems with insulin release and elevated blood sugar levels, as well as interactions with lab results.
It is particularly important that people who take biotin in higher doses indicate this in blood tests, as biotin can affect the results of certain tests.
Be careful when taking biotin for the following
- Interference with laboratory results: In rare cases, biotin can falsify the results of blood tests. This applies in particular to tests for hormones such as thyroid hormones. People who take biotin should inform their doctor of this before blood tests are carried out.
- 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 consult a doctor before taking biotin, especially if you are already taking other medications.
Biotin deficiency during the menopause
The menopause is a time of hormonal change for women, which brings with it various metabolic changes. These changes can affect the absorption and processing of nutrients, including biotin. Symptoms such as hair loss or skin changes during the menopause can be partly attributed to a biotin deficiency. A balanced diet rich in biotin-rich foods such as egg yolks, nuts, seeds and wholegrain products can help to counteract a deficiency. In some cases, taking biotin supplements can 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 obesity
Obesity and associated metabolic diseases can also impair the biotin supply. Obesity can interfere with biotin absorption and utilization, which promotes biotin deficiency. In addition, people who are overweight may be more likely to suffer from insulin resistance , a condition associated with increased nutrient requirements. Targeted dietary changes that increase the consumption of biotin-rich foods, along with an overall improvement in diet quality, can help improve biotin balance.
Did you know
The microbiome can also have an influence on your metabolism. In particular, butyrate-producing bacteria can help to produce more GLP-1 and thus improve blood glucose levels . In this study this is exactly what was attempted. 192 people received a symbiotic that is supposed to change the intestinal 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 biotin, among other things.
Silica or biotin
When choosing between different nutritional supplements for hair, skin and nails, biotin, silica, keratin and collagen can be considered. Each of these supplements has specific benefits, potential side effects and may vary in effectiveness 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 the 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 help to strengthen hair and nails and improve skin elasticity. Although studies on the effectiveness of silica are limited, many users report positive experiences.
Keratin
Keratin, a protein that occurs naturally in hair, skin and nails, can help improve hair structure and strength when taken as a dietary supplement. Keratin products aim to strengthen hair from the inside and can be particularly useful for people with damaged or chemically treated hair. However, there is a need for further research to fully evaluate its effectiveness.
Kollagen
Collagen, most commonly known for its skin benefits, may also support hair growth. As the main protein in our bodies, collagen helps to keep skin elastic and youthful and may 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 possible medical conditions. In general, a balanced diet rich in vitamins and minerals is the foundation for healthy hair, skin and nails. Supplements can be supportive but do not replace the need for a healthy lifestyle.
