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 plays a key role 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 health effects.
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, especially carbohydrates, fats and proteins, into usable energy. Biotin acts as a coenzyme for a number of carboxylase enzymeswhich 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 containing 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 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 providing energy – it also supports the health of skin, hair and nails, making it an important nutrient for overall well-being.
Biotin in Food
Vitamin B7 is an important nutritional 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 requirement of biotin and thus help maintain general health.
Animal Sources of Biotin
- eggs: The egg yolk in particular is an excellent source of vitamin B7.
- liver: One of the foods richest in biotin, ideal for targeted nutritional supplementation.
- dairy products: Cow's milk, cottage cheese and certain types of cheese also contribute to the biotin supply.
- kidney: Another nutritious organ meat with high biotin content.
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.
- Fruits 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 and thus reap the full 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 of biotin
Vitamin B7 plays a central role in metabolism of carbohydrates, fats and amino acidsIt plays a key role in converting these macronutrients into energy and also supports the health of skin, hair and nails. Adequate biotin intake is therefore crucial to maintaining a healthy metabolism and preventing 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
- young people aged 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 needs for this vital nutrient.
A balanced consumption of biotin-rich foods can usually cover daily requirements. However, in specific situations, such as during pregnancy or in certain cases of illness, adjusting intake or supplementation may be useful.
Importance of a balanced intake
An adequate biotin intake not only supports the metabolism and promotes energy production, but also helps to improve the complexion and promote hair growth and nail health. If you notice signs of a biotin deficiency, such as brittle nails, hair loss or skin problems, your diet should be checked for an adequate biotin intake and adjusted if necessary.
What is biotin good for?
Biotin, often referred to as the "beauty vitamin" Biotin, also known as 'biotin', 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 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 skinSupplementing with biotin can therefore help improve the skin's appearance 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-close synergy
Biotin Hair and Biotin against Hair Loss
For many people, biotin is a key ingredient in promoting hair growth and combating hair loss. Individuals with a biotin deficiency may particularly 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 adequate 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 breakable nails could therefore benefit from increased biotin intake.
Biotin and Longevity
Direct research linking biotin specifically to longevity or lifespan extension is rare. However, biotin’s role in energy metabolism and its supportive effects on skin, hair and nails may indirectly contribute to general health and thus potentially to longer lifespans. 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 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 indicate that in rare cases, excessive biotin intake through supplements can lead to adverse effects, potentially including skin rashes, problems with insulin release and increased blood sugar levels, as well as interactions with laboratory results.
It is especially important that people taking higher doses of biotin report this when having blood tests, as biotin can affect the results of certain tests.
Be careful when taking biotin in the following cases
- interference with laboratory results: Biotin may, in rare cases, interfere with 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 the use of biotin with a doctor, especially if you are already taking other medications.
Biotin deficiency in menopause
Menopause is a time of hormonal changes 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 menopause can be partly 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 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 affect biotin supply. Obesity can disrupt biotin absorption and utilization, which promotes biotin deficiency. In addition, people who are overweight are more likely to insulin resistance a condition associated with increased nutrient requirements. A targeted dietary change that increases the consumption of biotin-rich foods, along with an overall improvement in diet quality, can help improve biotin levels.
Did you know?
This too microbiome can affect your metabolism. In particular, butyrate-producing bacteria can help to produce more GLP-1 and thus blood sugar levels to improve. In this study This is exactly what was attempted. 192 people have 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 QBIOTIC and contains, among other things, biotin.
Silica or biotin?
When choosing between different dietary supplements for hair, skin and nails can include biotin, silica, keratin and collagen Each of these supplements has specific benefits, potential side effects, and may have varying levels of effectiveness depending on individual needs and goals.
biotin
Biotin has been shown to promote hair growth and improve hair health. It also supports skin and nail health. Biotin deficiency can lead to hair loss and brittle nails, so supplementation can help in such cases. Biotin is generally safe, but it is important to exercise caution when taking high doses 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 help improve hair structure and strength when taken as a dietary supplement. Keratin products aim to strengthen hair from within and may be particularly useful for people with damaged or chemically treated hair. However, again, there is a need for more research to fully evaluate effectiveness.
collagen
collagen, most commonly known for its skin benefits, can also support hair growth. As the main protein in our bodies, collagen helps keep skin elastic and youthful and may 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 is the foundation for healthy hair, skin and nails. Supplements can be supportive but do not replace the need for a healthy lifestyle.
