Biotin: Vitamin B7 for skin and hair
Naturally beautiful: Biotin is the master among B vitamins that coaxes out our natural beauty. Hence its nickname “beauty vitamin” or “Vitamin H”. This vitamin is primarily intended to make our skin glow and our hair shine. But how much biotin do we need?
What is Biotin?
Biotin belongs to the group of water-soluble B vitamins and is also known as Vitamin B7. Biotin is essential for the body. Since the body cannot store it, we must ingest it daily through food or appropriate food supplements. In foods, it occurs in low concentrations in both free form and bound in proteins.
Biotin is a component of countless enzymes that perform many key functions in energy metabolism and in maintaining normal hair, mucous membranes, and normal skin. (1)
What effect does Biotin have in the body?
Biotin can help activate and normalise carbohydrate, protein, and fat metabolism. It also contributes to normal energy metabolism.
Exciting for all fitness enthusiasts among us: This B vitamin can actively participate in gluconeogenesis. (1) This means: Should carbohydrate stores empty during an intensive training session, your body will draw the necessary energy from fat deposits. In short: With the help of biotin, the body switches from carbohydrate metabolism to fat metabolism. But beware: If the fat deposits run out of energy reserves, the body will draw the necessary strength from muscle cells, and we would lose valuable muscle mass.
In addition, biotin is involved in the breakdown of the amino acids leucine, isoleucine, valine, methionine, and threonine, thereby providing energy to our muscles. (1)
This B vitamin also contributes to the normal functioning of the nervous system and to normal psychological functions. Furthermore, it aids in the normal maintenance of blood cells, mucous membranes, nerve tissue, sebaceous glands, skin, and hair. (2)
Biotin for hair and skin
Shiny hair and a beautiful glow are signs that we are doing well. Biotin largely contributes to maintaining normal skin barrier and hair structure. It plays a role not only in the new formation of hair roots but also in keratin synthesis. (3) Keratin is a protein that our hair consists of. The stronger it is produced, the more beautiful and healthier our hair looks.
How much Biotin per day?
To prevent a biotin deficiency, the German Nutrition Society specifies a daily requirement for an adult between 30 to 60 micrograms of biotin – these are estimated values. (4) What about pregnant and breastfeeding individuals? Although an increased breakdown of biotin has been observed during pregnancy, there is no higher daily requirement. (2)
Before you opt for a Biotin Complex, have your biotin level professionally checked.
Can Biotin be overdosed?
As we know, biotin is a water-soluble vitamin that is not stored by the body. Should we ingest too much Vitamin B7 through food or by taking food supplements, the excess is simply flushed out through our urine. An overdose therefore has no negative effects on us. Consequently, the European Food Safety Authority (EFSA) has not set maximum levels (Tolerable Upper Intake Level) for biotin intake. (5)
Who needs more Biotin?
In cases of chronic bowel disease, an eating disorder, unbalanced diets, severe, prolonged stress, excessive sports sessions, or when taking medication (e.g., antiepileptics, antibiotics), the daily requirement for biotin may increase. Whether the requirement can be met with appropriate foods or if biotin supplements are the better choice should be discussed with a specialist beforehand.
What foods contain Biotin?
We find biotin in low concentrations in certain plant-based and animal foods. If we eat a balanced diet, we can easily cover the daily requirement for Vitamin B7 through food.
Animal Biotin Sources (6):
- Food (micrograms per 100 g)
- Liver 100–130
- Yeast 33
- Eggs 25
- Oysters 10
- Limburger cheese 8.6
- Salmon 7.4
- Low-fat quark 7
- Brie cheese 6.2
- Trout 4.5
Plant-based Biotin Sources (6):
- Food (micrograms per 100 g)
- Kale (raw) 500
- Brussels sprouts (raw) 400
- Parsley (raw) 400
- Wheat bran 178
- Savoy cabbage (raw) 100
- Celery stalks (raw) 100
- Soybeans 60
- Walnuts 36
- Peanuts 34
- Oats 20
- Peas (dried) 19
- Mushrooms (raw) 16
- Avocados 10
- Almonds 10
- Spinach 7
- Bananas 6
Takeaway knowledge: While egg yolk is packed with valuable biotin, you should not consume whole eggs raw – this goes especially for all bodybuilders and ambitious strength athletes among us. Egg white contains avidin, which binds biotin very tightly and only releases it after being destroyed by heat. Scrambled eggs, fried eggs, or hard-boiled eggs are therefore avidin-free and wonderful biotin suppliers.
Small note: The longer we cook vegetables, the more biotin is lost during the cooking process.
The plant-based biotin bomb is a freshly blended kale smoothie with some wheat bran and flax seeds – let’s give it a try.
Important note: The information in this article contains general advice only. For further questions, we recommend professional consultation.
All about our Vitamins
Sources:
(1) I. Elmadfa, C. Leitzmann (2019): Human Nutrition, Eugen Ulmer Verlag Stuttgart, 6th Edition, pp. 490–500.
(2) German Nutrition Society (DGE): Selected Questions and Answers on Vitamin C, retrieved on 18.08.2022: https://www.dge.de/wissenschaft/faqs/vitamin-c/
(3) German Nutrition Society (DGE, 2015): Reference Values for Vitamin C Intake, retrieved on 18.08.2022: https://www.dge.de/wissenschaft/referenzwerte/vitamin-c/?L=
(4) Federal Institute for Risk Assessment (BfR): Proposed Maximum Levels for Vitamin C in Foods including Food Supplements, retrieved on 18.08.2022: https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-vitamin-c-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf
(5) S. Brody et al. (2001): A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress, retrieved on 19.08.2022: https://link.springer.com/article/10.1007/s00213-001-0929-6
