Biotin, also known as vitamin B7 or vitamin H, is gaining more and more attention as an essential nutrient for hair, skin and our overall health. From promoting hair growth to supporting skin regeneration, biotin plays a crucial role in various bodily functions. In this article, we'll explore the many benefits of biotin, how it works and which foods are rich in this important vitamin.
What is biotin?
Biotin, often referred to as vitamin B7 or vitamin H, is a vital nutrient that plays a key role in a number of metabolic processes. It helps the body to convert fats, carbohydrates and proteins into energy, making it an essential part of a healthy diet. In this article, you’ll find out exactly what biotin is, what its benefits are and how you can make sure you’re getting enough of it.
The scientific explanation of biotin
Biotin belongs to the group of B vitamins and is water-soluble, which means that the body does not store it – excess biotin is simply excreted. It is a cofactor for several important enzymes involved in the processes of gluconeogenesis, fatty acid synthesis and the breakdown of certain amino acids.
The role of biotin in the body
The body uses biotin to support healthy skin, hair and nerve function. It is also crucial for embryonic development, which is why it is a particularly important nutrient for pregnant women.
Advantages of biotin
Promotion of hair growth
Biotin is often associated with improved hair growth. Studies have shown that biotin deficiency can be associated with hair loss and that supplementation can improve hair growth in some people.
Improvement of skin health
Biotin contributes to the maintenance of healthy skin. A deficiency can lead to dry, irritated skin, which indicates that a sufficient supply of biotin can contribute to skin care.
Strengthening the nails
Similar to skin and hair, biotin can also help to strengthen brittle nails. Many people report fewer broken nails after taking biotin regularly.
Sources of biotin
Natural sources of biotin
Biotin is found in a variety of foods, so most people can meet their needs through their diet. Foods rich in biotin include
- Egg yolk
- Nuts and seeds
- Liver and other organ meats
- Wholemeal products
- Avocados
- Salmon
- Sweet potatoes
- Mushrooms
- Some dairy products and fish
Biotin in food supplements
In addition to natural sources, biotin is also available as a dietary supplement. These supplements are of particular interest to people who need to increase their biotin levels for medical reasons or who have a deficiency. However, it is always advisable to consult a doctor before starting supplementation.
Biotin deficiency
Symptoms of a biotin deficiency
Although biotin deficiency is rare, certain symptoms may indicate it, including
- Hair loss or thinning hair.
- Red, scaly skin rashes, especially around the eyes, nose, mouth and genital area.
- Depression, lethargy or hallucinations.
- Numbness and tingling in the extremities.
Risk groups for biotin deficiency
Certain groups are more susceptible to biotin deficiency, including pregnant women, people with chronic malabsorption problems and those receiving long-term antibiotic therapy or taking certain anti-epileptic drugs.
Dosing and safety
Recommended daily dose of biotin
The recommended daily intake for biotin varies depending on age, gender and health status. Adults, including pregnant women, usually need about 30 micrograms per day, whilst breastfeeding women need slightly more.
Possible side effects and overdose
Biotin is safe and non-toxic at normal doses. There are no known serious side effects from taking biotin in recommended amounts. Overdoses are rare as excess biotin is simply excreted in the urine.
Biotin in medicine
The use of biotin in the treatment of diseases
Biotin is used in medicine for various therapeutic purposes. Of particular note is its use in the treatment of biotinidase deficiency, a rare genetic disorder in which the body cannot properly recycle biotin. In addition, there are studies investigating the effectiveness of biotin in supporting the treatment of diabetes by improving blood sugar regulation, as well as its potential benefits in improving nail and hair health in individuals with specific skin conditions.
Current research and studies on biotin
Research on biotin is constantly evolving, with recent studies focussing on its role in neurology, particularly in the treatment of multiple sclerosis. Some preliminary results suggest that high doses of biotin may improve neurological function in certain patients, although further research is needed to confirm these findings.
Myths and facts
Common misconceptions about biotin
There are many myths surrounding biotin, including the idea that it promotes hair growth in everyone or that it is always safe to take high doses without a doctor’s supervision. Such misconceptions can lead to unnecessary or excessive supplementation.
Scientifically proven facts
Scientific studies support the role of biotin in cell growth promotion, energy production and fat metabolism. However, it is important to note that supplementation is mainly necessary for individuals with proven deficiency or specific medical conditions.
Conclusion
Biotin is an essential vitamin, which is widely used in health promotion, from improving hair, skin and nails to supporting metabolism and nerve function. Although deficiency is rare, it can have serious consequences and supplementation should be taken in accordance with recommended dosages.
Frequently asked questions
The first signs can be hair loss, skin rashes and brittle nails.
While biotin is generally safe, taking extremely high doses without medical supervision can be potentially unsafe, especially if it interacts with other medications.
Yes, biotin is safe and important for pregnant women, but supplementation should only take place after consultation with a doctor.
Results may vary, but many people report changes within a few months of regular use.
For optimal absorption, biotin should be taken with a meal, as it is water-soluble and the presence of food can improve absorption into the bloodstream.
Yes, biotin can potentially interact with some medications, especially those that affect blood sugar levels. It is known that biotin can falsify the results of some medical tests, so it is important to inform the doctor about biotin intake before laboratory tests are performed.
There is no direct evidence that biotin alone contributes to weight loss. However, it is important for the metabolism of fats and carbohydrates, which makes it an important part of a healthy diet aimed at weight control.
Yes, biotin is also safe for children, but it is important that the dosage is adapted to their age and state of health. Biotin deficiency is even rarer in children than in adults, and most children get enough biotin from their diet.
Sirithanakorn C, Cronan JE. Biotin, a universal and essential cofactor: synthesis, ligation and regulation. FEMS Microbiol Rev. 2021 Aug 17;45(4):fuab003. doi: 10.1093/femsre/fuab003. PMID: 33428728; PMCID: PMC8371270.