Biotin, also called vitamin B7, is a water-soluble vitamin and part of the vitamin B complex. The B vitamins are required in particular for the function of the metabolism, the nerves, the digestion and for the heart / circulation.
Biotin acts like a coenzyme in the body and is required for the metabolism of fatty acids, amino acids and glucose. This means that if we eat foods that contain fats, proteins and carbohydrates, biotin must be present to convert these macronutrients so that they can be used for body energy, physical activities and for brain functions.
Biotin is also a nutrient that helps to stay young and attractive as it plays an essential role in maintaining beautiful, healthy hair, nails and skin. Biotin is also sometimes called vitamin H, which is derived from hair and skin.
Biotin is also found in many hair and
beauty care products, although it is believed that it is not very well absorbedthrough the skin and must actually be taken orally to profit from all of its benefits.
Biotin is water-soluble, which means that it flows in the bloodstream and any excess or unused amounts are excreted in the urine. The body therefore does not build up any biotin reserves. However, this also means that one should ideally take biotin daily to ensure the adequate intake in the body.
Some of the people who are at increased risk of biotin deficiency are:
- Long-term use of medication for seizures
- Long-term use of antibiotics
- Problems with insufficient food intake from the digestive tract or serious indigestion, such as Crohn's disease, celiac disease or leaky gut syndrome.
Biotin deficiency can manifest itself through symptoms such as:
- Dry, irritated skin
- Brittle hair or hair loss
- Lack of energy or chronic exhaustion
- Problems with the digestive tract
- Muscle pain
- Nerve damage
- Mood swings
- Cramps
- Tingling in the limbs
- Cognitive impairments
To avoid a deficiency, the DGE (German Society for Nutrition) recommends the following daily intake:
- 5 mcg daily for infants
- 5-10 mcg daily for infants aged 4-12 months
- 10-20 mcg daily for children from 1-10 years
- 20-35 mcg daily for children from 10-15 years
- 25 mcg for teenagers
- 30-60 mcg for adults over 19 years
- 30-60 mcg for pregnant and lactating women
Biotin mostly occurs as part of B-complex food supplements. These usually include a full range of B vitamins, including vitamins B1, B6, B12, B2 and B3 (
niacin). Together, the B-vitamin complexes support metabolic activity,brain functions, nerve signals and many other important daily functions. They also work together, so it's always best to take B vitamins together to make sure they get the best results.
