Biotin is known as the beauty or hair vitamin. We'll explain why this is, which foods contain it, and whether biotin capsules can be a valuable supplement to your diet.
What is biotin and what are its functions?
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Biotin, also known as Vitamin B7 or Vitamin H, belongs to the group of B vitamins and is therefore accompanied by, for example, pantothenic acid and niacin. Vitamin B7 is one of the water-soluble vitamins, just like, for example, Vitamin B12.
Biotin plays a significant role in carbohydrate, fat, and protein metabolism. Here, the vitamin ensures sufficient energy production from the food consumed.
Biotin is also of fundamental importance for cardiovascular, nervous, and digestive functions. It contributes to normal psychological function.
Biotin rightfully carries the designation "the hair vitamin" or Vitamin H: It contributes to maintaining healthy skin, hair, and nails. The vitamin's nickname is thus derived from one of its functions.
The German Nutrition Society recommends an intake of about 30 - 60 micrograms of biotin per day to prevent a biotin deficiency. This value is an approximate estimate, as there is no scientifically proven figure for the daily human requirement. Adequate biotin supply is indicated by a level of 1500 pmol/l in plasma and 70 nmol/l in urine.
Biotin in foods
The hair vitamin is found in many different foods, which means we can usually meet our daily needs well through a varied diet.
Biotin-containing foods include both plant-based and animal-based foods, with biotin occurring here either in free form or bound to protein.
Foods should be protected from strong sunlight, as biotin is UV-sensitive. However, the vitamin is less sensitive to heat during preparation because it is relatively heat-stable.
The following amounts of biotin per 100 g are contained in the following foods:
Animal foods:
- Egg yolk 10 mcg
- Cheese, e.g., Brie 6.2 mcg
- Pork 5.3 mcg
- Cow's milk 3.4 mcg
Plant-based foods:
- Soybeans 60 mcg
As you can see, egg yolk is a supposedly good source of biotin. It is interesting to note that raw eggs contain a substance called avidin (a glycoprotein), which binds biotin. This means that consuming raw eggs reduces biotin absorption. This is particularly important for athletes who often incorporate more raw eggs into their diet.
Biotin deficiency
Since biotin is vital for our body and can only be stored in small amounts in the liver, we must absorb the vitamin through our daily diet. As you have seen, there are numerous foods that contain biotin.
To utilize the absorbed biotin well, our body needs help from our intestinal bacteria. This is why our biotin balance is closely linked to our gut health. You can learn everything you need to know about a healthy gut in our article on colon cleansing.
Although biotin deficiency is rare, it can occur for various reasons. Causes can include a disturbed gut flora, e.g., after antibiotic intake, digestive tract diseases, alcohol abuse, or a high consumption of raw eggs. Especially women who are pregnant or breastfeeding have a higher risk of suffering from a deficiency. Most often, an undersupply of biotin is accompanied by a deficiency of other B vitamins.
Biotin deficiency symptoms
A biotin deficiency can manifest itself, for example, through hair loss, thinning hair, skin rash, or anemia. In cases of persistent biotin deficiency, muscle pain, brittle nails, changes in metabolism, or increased susceptibility to infection can occur.
Biotin as a dietary supplement
Although the gut even produces a small amount of biotin itself, additional support for the biotin balance through dietary supplements can be beneficial.
Here, for example, there are biotin-containing capsules, tablets, or even shampoos enriched with biotin that can improve hair health, for example.
Since capsules, tablets, and multivitamin preparations with biotin are available without prescription and in many varieties, it is important to take a look at the ingredients.
When purchasing these products, ensure that all ingredients are of natural origin, contain no unnecessary fillers, and that the biotin capsules or tablets are not overdosed.
The German Federal Institute for Risk Assessment (BfR) recommends a maximum limit of 18 µg of biotin in dietary supplements. For foods enriched with biotin, it recommends a maximum limit of 60 µg per serving.
Biotin Quick Check
- We need biotin for healthy cardiovascular, digestive, and nervous function, as well as for a strong energy balance.
- An intake of 30 - 60 micrograms of biotin per day through diet is recommended to avoid deficiency and maintain body health.
- We can adequately meet our biotin needs through numerous foods: especially liver, wheat germ, or soybean sprouts contain a lot of the vitamin.
- A biotin deficiency often first shows up as thinning hair or brittle nails.
- Supplementation can be beneficial, for example, during breastfeeding.
- Biesalski, H. K.; Grimm, P. & Nowitzki-Grimm, S. (2011). Pocket Atlas of Nutrition (6th edition). Thieme.
- Horn, F. (2009). Human Biochemistry. The Textbook for Medical Studies (4th edition). Thieme.
- Ebermann, R.; Elmadfa I. (2011). Textbook Food Chemistry and Nutrition (2nd edition). Springer-Verlag.
All our articles are written by nutritionists and checked for content quality by subject matter experts.
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