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 health effects 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 converting 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 a valeric acid. This special structure allows biotin to bind tightly to enzymes, which is necessary for its function as a coenzyme.
Although Biotin deficiency is rare because the body only needs small amounts and it is found in many foods, a deficiency can cause 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 the health of skin, hair and nails, making it an important nutrient for overall well-being.
Biotin in foods
Vitamin B7 an important nutrient element that plays a crucial role in the health of our skin, hair and nails. It is present in a wide variety of foods of both animal and plant origin. A balanced diet can meet the daily need for biotin and thus help maintain overall health.
Animal sources of biotin
- Eggs: Egg yolks in particular are 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 that is high in biotin.
Plant sources of biotin
- Mushrooms: These popular mushrooms are not only versatile in the kitchen, but are 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 the biotin requirement.
- 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 provide the body with sufficient biotin to take full advantage of the benefits of this essential vitamin. Incorporating biotin-rich foods into your daily diet not only supports skin, hair and nails, but also promotes energy metabolism and general well-being.
Daily requirement for 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 aged 7 to under 10 years: 25 µg
- Children aged 10 to under 13 years: 35 µg
- Adolescents aged 13 to under 15 years: 35 µg
- Adults (including pregnant women): 40 µg
The German Nutrition Society (DGE) recommends these daily doses to cover the body's need for this vital nutrient.
A balanced consumption of biotin-rich foods can usually cover your daily needs. However, in specific situations, such as during pregnancy or in certain cases of illness, an adjustment of intake or supplementation may make sense.
Importance of a balanced intake
Adequate biotin intake not only supports metabolism and promotes energy production, but also helps to improve the complexion 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 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 physical appearance. It is crucial for producing energy 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 helps maintain healthy skin by synthesizing fatty acids that are essential for skin renewal and health. A lack of biotin can lead to dry, flaky skin. Supplementing with biotin can therefore help improve skin texture 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-friendly 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 can particularly benefit from supplementation, which can improve hair density and reduce hair loss. While biotin alone cannot address all causes of hair loss, research shows that it is quite effective in cases of deficiency.
Biotin for fingernails
The health and strength of fingernails can also be promoted by sufficient biotin intake. Studies have shown that biotin can increase fingernail thickness and improve the strength of brittle nails. People who suffer from weak or easily broken nails may therefore benefit from increased biotin intake.
Biotin and Longevity
Direct research that specifically links biotin to longevity or lifespan extension is rare. However, the role of biotin in energy metabolism and its supporting effects on skin, hair and nails could indirectly contribute to general health and thus possibly to a longer lifespan . 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 note possible side effects and warnings.
Possible side effects of biotin
Research on the side effects of biotin overdose is limited, but some sources indicate that excessive use of biotin through supplements can, in rare cases, lead to adverse effects. These potentially include skin rashes, problems with insulin release and elevated blood sugar levels, as well as interactions with laboratory results.
It is particularly important that people taking biotin in higher doses report this in blood tests because biotin can affect the results of certain tests.
Be careful when taking biotin for the following things
- Interference with laboratory results: In rare cases, biotin can falsify the results of blood tests. This particularly applies to tests for hormones such as thyroid hormones. People taking biotin should tell their doctor before having 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 taking biotin with a doctor, especially if you are already taking other medications.
Biotin deficiency during menopause
Menopause is a time of hormonal change for women that 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 menopause can partly be attributed to a biotin deficiency. A balanced diet rich in biotin-rich foods such as egg yolks, nuts, seeds and whole grains can help counteract a deficiency. In some cases, taking biotin supplements may also make sense, 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 affect the biotin supply. Obesity can disrupt 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 that is 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 produce more GLP-1 and thus improve blood sugar levels . This is exactly what was attempted in this study . 192 people received a symbiotic , which 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 BIOTIC and contains, among other things, biotin.
Silica or biotin?
When choosing between different food supplements for hair, skin and nails, you can choose biotin, silica, keratin and collagen can be considered. Each of these supplements has specific benefits, potential side effects, and can vary in effectiveness depending on individual needs and goals.
Biotin
Biotin has been proven to promote hair growth and improve hair health. It also supports skin and nail health. 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 dosages as it may 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 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 be used as a dietary supplement to help improve 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 a need for further research to fully evaluate the effectiveness.
Collagen
Collagen, 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 have a positive effect on 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 forms the basis for healthy hair, skin and nails. Supplements can have a supportive effect, but do not replace the need for a healthy lifestyle.
