What is biotin?
Biotin is a water-soluble B group vitamin. It is also known
by the name Vitamin H and Vitamin B7. Vitamins are substances that the body
does not produce itself, or only in insufficient quantities. Sufficient intake
through food is therefore necessary.
Biotin: this is what the body needs!
Like all B vitamins, biotin is a component of enzymes and
thus involved in metabolic processes. Biotin-dependent enzymes process
carbohydrates , fats and proteins so that the body can use these nutrients as
energy carriers and building blocks.
Biotin for skin, hair and nails
Biotin is important for hair: the "beauty vitamin"
is known for promoting hair growth . It supports so-called keratin proteins and
thereby keeps the hair healthy.
Keratin is not only a component of hair, but also of the
skin and nails. In addition, the vitamin supports the growth of blood cells,
sebum glands and nerve tissue.
Biotin in diabetes
Furthermore, biotin often helps to normalize cholesterol and
blood sugar levels and thus prevent gestational diabetes, for example.
Biotin: This is the recommended daily intake
There are no meaningful studies and experiments on the
actual biotin requirement. Therefore, the German Nutrition Society (DGE) only
publishes estimates for the average daily biotin intake. A nutritional
deficiency has not yet occurred with this intake, so the DGE declares these
values to be appropriate.
There is biotin in these foods
The supply of biotin is possible through both animal and
vegetable foods. However, the products contain different amounts of the
vitamin.
For example, high amounts of biotin contain beef liver,
yeast, egg yolks, peanuts and oatmeal. The main sources of biotin are cereals
and cereal products, milk and dairy products, tomatoes, carrots, mushrooms,
soybeans, lentils and meat. Although they are less rich in vitamin B7, these
foods end up on the plate much more often than, for example, beef liver and egg
yolks.
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Biotin deficiency: development and symptoms
Because so many foods contain biotin, a deficiency is
extremely rare. In most cases it is due to a congenital enzyme defect that
prevents the release and absorption of the vitamin.
Those affected increasingly excrete biotin with the urine
and only utilize the biotin bound to the protein to a limited extent. Even with
prolonged artificial nutrition without the addition of biotin, there is in some
cases an undersupply.
Consuming raw protein every day for several weeks or years
may trigger a biotin deficiency. This is because egg white contains a certain
protein that binds biotin and prevents it from being absorbed in the body.
However, heating eggs inactivates the enzyme, so boiled, fried, or poached eggs
are safe.
Typical symptoms of a biotin deficiency are:
• Hair loss
• cracked
corners of the mouth
• depressions
• nausea
• Weakness
and listlessness
• Numbness
and tingling of the extremities
• Developmental
Disorders in the Infant
Biotin: do dietary supplements make sense?
Many people regularly take vitamin supplements in the form
of capsules, tablets, and powders for a variety of reasons. These often also
contain biotin. In some cases, the dietary supplements promise visible positive
effects on the external appearance, especially on the skin, hair and nails.
Although biotin has a wide range of effects, including on
the formation of new hair roots and nail bed, and an adequate supply through
diet is important, dietary supplements have no positive effect. A benefit
cannot be scientifically proven. You can easily cover your daily biotin
requirement through your diet.
In principle, you do not take dietary supplements on
suspicion. Talk to your doctor beforehand and get advice from him.
How is an excess of biotin expressed?
Side effects or intolerance to excessive intake are not yet
known. According to the current state of knowledge, even the therapeutic
administration of 200 milligrams of biotin daily has no consequences. There is
therefore no upper limit for biotin intake.