Want to know more about biotin or vitamin B7? Then you've come to the right place! To begin with, I will summarize the basic information about the nutrient formerly known as vitamin H in a profile.
I then go into more depth and explain everything you need to know about intake, daily intake, function, deficiency and excess, as well as good sources and food supplements. Finally, I provide valuable information on whether vegans and vegetarians should pay particular attention to their biotin supply.
Here is in advance a short Table of contents for you:
- Profile
- Recording
- Daily requirement
- Meaning
- Overdose
- Mangel
- Foods
- Vegan
- Food supplement
- Frequently asked questions
Notice: This article is not a substitute for medical advice, but merely provides general information about biotin. Please consult your doctor if you feel unwell or want to prevent health problems with medical care.
Biotin PROFILE AT A GLANCE
Assignment: water-soluble vitamins
Synonyms: Vitamin B7, Vitamin H
Important for: Coenzyme of carboxylases, metabolism of carbohydrates, fats and protein, as well as cellular signal transmission1
Daily requirement: 30-40 µg/day from the age of 152,3,4
Overdose: No maximum feed set1,3,5
Deficiency symptoms: including disorders of growth, skin, hair and nervous system
Food: Soybeans, oatmeal, brown rice, whole grain products,
Food supplement: mostly as vitamin B complex
The absorption of vitamin B7
Biotin is a water-soluble vitaminwhich is found in almost all foods. However, the amounts contained vary greatly. You can find out more about this in the section on rich foods.
The Bioavailability of vitamin B7 depends on the source and averages around 50 percent. Just as with Ironabsorption increases when the supply status is low. The Preparation losses are kept within limits at up to 20 percent, since biotin is heat-stable.
Preparation Tip: As with all water-soluble vitamins, the biotin is transferred to the cooking water when it is boiled in water. It is therefore best to continue using the cooking water.
How much biotin do you need?
The European Food Safety Authority (EFSA) recommends a daily intake of 40 µg.4 From Office of Dietary Supplements is based on a comparatively somewhat lower recommendation of 30 µg per day.3
The data of the German Society for Nutrition (DGE) are the same as those of the EFSA. In addition, guideline values for Children and teenagers contain2:
| Age | |
| 1 to under 4 years | 20 |
| 4 to under 10 years | 25 |
| 10 to under 15 years | 35 |
| 15 years and older | 40 |
Breastfeeding women an increase of 5 µg per day is recommended due to the increased requirement. Pregnant women However, the three nutrition societies cited do not explicitly recommend increasing the daily intake of biotin.2,3,4
The function of biotin
Vitamin B7 plays a very central role in the Energy, amino acid and fatty acid metabolism. Furthermore, with B7 a Coenzyme is formed in the carboxylase.
Biotin is also used for the cellular signal transmission, Gene Expression and DNA repair required1 and is a decisive factor for hair health.6
The most important Functions of vitamin B7 short and to the point:
- Metabolism of carbohydrates, fats and amino acids
- Coenzyme
- Cellular signal transmission
- Gene Expression
- DNA Repair
Is it possible to take too much biotin?
To date, there is no set limit for biotin intake because no toxicity has been established.1,3,5 Consequently, even extraordinarily high intakes of 20 mg of vitamin B7 are considered safe, so that an overdose is largely ruled out.1,3
Can there be a shortage?
A biotin deficiency is extremely rare. One possible cause may be a Biotinidase defect which means that the vitamin cannot be released from proteins. According to the EFSA, the average intake varies between 26 and 50 µg of vitamin B7 per day, meaning that sufficient amounts are generally supplied.4 This is also confirmed by a DGE statement from 2012, in which Germany was described as "not a vitamin deficiency country".7
Other reasons for deficiencies can be excessive alcohol or cigarette consumption, as this inhibits biotin absorption and promotes biotin degradation.
A biotin deficiency ultimately manifests itself in certain Symptomssuch as disorders of growth, skin, hair, nervous system or movement problems and lethargy. Furthermore, the immune system can be weakened by an insufficient intake.1,3
Risk groups for a deficiency: Smokers, alcoholics and people suffering from biotinidase deficiency.1,3
What foods are good sources of biotin?
As already mentioned, most foods contain small amounts of biotin - but which sources really contain a lot of vitamin B7? You can get large amounts of the water-soluble vitamin from Whole grain products, brown rice, nuts, soybeans and oatmeal Record
Here is an overview of the best Biotin sources:
- Yeast (200 µg per 100 grams)
- Dried porcini mushrooms (105 µg per 100 gram)
- Peanut butter (67 µg per 100 gram)
- Soybeans (60 µg per 100 grams)
- Edible bran (44 µg per 100 gram)
- Peanuts (34 µg per 100 grams)
- Oatmeal (20 µg per 100 grams)
- Natural rice (12 µg per 100 grams)
Do vegans get enough biotin?
The majority of the best sources of biotin are plant-based, so as a vegan you don't need to worry about whether you're getting enough vitamin B7. Of course, it is important that you eat a balanced diet and regularly take Nuts and wholegrain products you consume. As a result, vitamin B7 is not included in the list of potentially critical nutrients in a vegan diet published by the DGE.8
Are there good reasons for supplementing biotin?
As a rule, supplementing with biotin is unnecessary. However, if you belong to the risk groups or have problems with your hair, for example, it may make sense to supplement biotin. Before doing so, you should have your blood serum levels tested by your GP to check how well you are supplied with vitamin B7.9
As the water-soluble vitamins from the B complex usually have similar functions, it makes sense to supplement biotin as a vitamin B complex. A good one, vegan vitamin B complex in Capsules you get here*.
Biotin FAQ: The most frequently asked questions
What is biotin good for?
The body needs biotin for various metabolic processes, DNA repair, gene expression and cellular cell transmission.
How does a biotin mangenl show up?
A vitamin B7 deficiency manifests itself in disorders of the nervous system, musculoskeletal system, skin changes or hair loss, among other things.
Which vegetables contain biotin?
Vegetables contain comparatively less vitamin B7 than wholemeal products or pulses, for example. Vegetables that are particularly rich in biotin include tomatoes, carrots and spinach.
How much biotin can one take?
Biotin has an extremely low toxicity, which is why no maximum intake limit has been set by nutrition societies.
How much mg biotin for hair loss?
If the hair loss is due to a lack of biotin, an intake of 2.5 to 5 mg per day is recommended. It is best to supplement your intake with Vitamin E.
Biotin - The valuable beauty vitamin
Among other things, vitamin B7 plays a crucial role in our metabolism as well as our skin and hair health - which is why it is popularly known as the beauty vitamin. In contrast to the more critical nutrients, such as Vitamin B2, Iron or Zincthe supply of biotin is rather unproblematic with a balanced diet.
In addition to conscious eating, I have even more ideas, such as cold shower, much time at the fresh air or Meditationthat can be used to specifically improve health. Feel free to use the comment function to send me a question or suggestion about vitamin B7.
All the best,
P.S.: The Nutrient database has many more contributions - for example about Selenium, Omega 3 or Magnesium - ready for you. And if sustainability is your favorite topic, you should definitely check out the article Making nutrition sustainable have a look inside. Have fun!
References:
1 German Nutrition Society: Selected questions and answers on biotin. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/ausgewaehlte-fragen-und-antworten-zu-biotin/. [27.10.2021]
2 German Society for Nutrition e. V.: Biotin, https://www.dge.de/wissenschaft/referenzwerte/biotin/?L=0. [27.10.2021]
3 National Institutes of Health. Office of Dietary Supplements: Biotin. Fact Sheet for Health Professionals, https://ods.od.nih.gov/factsheets/biotin-healthprofessional/. [27.10.2021]
4 European Food Safety Authority: Scientific Opinion on Dietary reference values for biotin, https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2014.3580 [27.10.2021].
5 European Food Safety Authority: Tolerable Upper Intake Levels for Vitamins and Minerals, https://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf. [27.10.2021]
6 Center for Health: Reverse hair loss, https://www.zentrum-der-gesundheit.de/krankheiten/haare/haarausfall-uebersicht/haarausfall-rueckgaengig-machen-ia. [27.10.2021]
7 A. Bechthold, V. Albrecht, E. Leschik-Bonnet, H. Heseker (2012): DGE statement: Assessment of the vitamin supply in Germany. In: Ernährungsumschau 59 (2012), pp. 324-336. Online: https://t1p.de/5c5r. [27.10.21]
8 German Nutrition Society: Supplement to the position of the German Nutrition Society regarding population groups with special nutritional needs, https://www.dge.de/wissenschaft/weitere-publikationen/dge-position/vegane-ernaehrung/?L=0 [27.10.2021].
9 Center of health: determine vitamin deficiency: the diagnosis, https://t1p.de/8drh. [27.10.2021]
