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Biotin is a vitamin that plays an important role in many bodily functions. It is an essential part of a healthy diet and offers many health benefits.

It is important to understand the functions of biotin in promoting the body's health. In this article, we will look at the functions of biotin, its sources, and possible biotin deficiency.

In this way we can learn how to supply our body with biotin and how to avoid possible unwanted effects.

I. Functions of Biotin

Biotin is a fat-soluble vitamin, also known as vitamin B7 or vitamin H. It is important for a number of vital functions in the body. Scientific research has shown that biotin is of great importance for the following functions:

  • Support of carbohydrate and protein metabolism as well as fatty acid digestion
  • Supporting the maintenance of normal skin and hair
  • Supporting the normal functioning of the nervous system
  • Supports the maintenance of normal mucous membranes
  • Supports the maintenance of normal psychological functions
  • Supports the maintenance of a normal energy-yielding metabolism
  • Supports the maintenance of normal blood levels
  • Supports the maintenance of normal bones

According to the Health Claim Regulation of the EFSA, biotin contributes to the maintenance of normal skin , hair and mucous membranes.

biotin and hair

Biotin is a B vitamin that may help support cell metabolism, bones, and hair growth. Biotin is believed to play an important role in supporting hair growth and hair strength. Dietary intake of biotin can help stimulate hair growth and keep hair looking healthier.

Many people take biotin supplements hoping they will help their hair. Studies have shown that biotin supplementation can make a visible difference in hair growth. However, it is important to remember that biotin is only effective when the body needs it. It is therefore best to speak to your doctor before taking biotin.

A 2016 study confirmed that biotin can restore damaged hair layers. The same study also found that biotin supplementation improved the overall appearance of hair by strengthening the hair structure and protecting the water-holding areas.

There are a number of foods that are high in biotin and other important nutrients that can aid in hair growth. This includes eggs, fish, nuts, dairy and many vegetables.

biotin and skin

There is evidence that biotin plays an important role in keeping skin healthy. Biotin contributes to the maintenance of normal skin. Eating a balanced diet that includes biotin is important to ensure the body is adequately supplied with this important nutrient.

Biotin is one of the most important vitamins for skin health. It helps to provide the skin with optimal moisture, protects it from environmental influences and supports cell renewal. Biotin can help cells regenerate faster. It also acts as a natural antioxidant and protects the skin from free radicals.

Biotin can also help alleviate skin conditions such as psoriasis, neurodermatitis and eczema. Excessive use of alcohol-based products or stress can dry out the skin. Biotin can help rehydrate the skin by supporting lipid metabolism and keratin formation.

Other benefits of biotin for the skin are

  • Cell renewal support
  • Protects the skin from harmful environmental influences
  • helps to keep the skin hydrated
  • Helps relieve skin diseases
  • Support of fat metabolism and keratin formation

biotin and nails

For many people, healthy nails are important to maintaining their good looks. Biotin can help support and strengthen healthy nails.

Research shows that biotin has some beneficial effects on nails. A 2016 study of 39 healthy adults who took a biotin supplement showed that nails were significantly stronger, thicker, and longer after taking the supplement.

Some studies have also shown that a biotin deficiency can lead to brittle and receding nails in the short term. Therefore, taking a biotin supplement to support the nails can be useful.

In addition, biotin can protect nails by reducing the effects of external stressors. These external stressors are usually triggered by external agents such as cold, heat, and sometimes chemicals.

A recognized health claim related to biotin and nails is: "Biotin helps maintain normal skin and hair".

It is recommended that adults consume 25-30 mcg of biotin daily to support healthy nails.

Biotin and Metabolism

Biotin is an essential vitamin involved in many metabolic processes. This includes the utilization of carbohydrates, fats and proteins, cell division and energy production. Depending on age and state of health, the need for biotin is about 30 to 100 micrograms per day.

Biotin is involved in releasing energy from the nutrients we eat every day. It is essential for the synthesis of fatty acids, amino acids and glucose for use in energy use and cell repair.

In addition, biotin is involved in the production and function of fatty acids that are vital to our immune system , the maintenance of muscle tissue, and the functioning of the nervous system. It is also involved in the production of energy for cell division and helps maintain cellular health.

A lack of biotin can lead to serious health problems. A deficiency often leads to impairment of the nervous system, which can manifest itself in weakness, numbness and paralysis of the limbs.

People with biotin deficiency are also at increased risk for skin conditions such as eczema, psoriasis and acne. These disorders occur when the body's ability to produce and process fats is impaired. In addition, a biotin deficiency can also lead to hair loss.

II. Sources of Biotin

Biotin is an essential mineral found in a variety of foods. Some foods contain relatively high levels of biotin, while others contain relatively low levels.

Good sources of biotin are

  • Eggs: Eggs contain a significant amount of biotin and can play an important role in maintaining healthy levels of biotin in the body.
  • Salami: Salami is a very good food that is high in biotin and can provide a large amount of biotin per serving.
  • Dairy products: Dairy products like yogurt, cheese, and milk are another good source of biotin.
  • Nuts: Nuts such as peanuts, hazelnuts and walnuts are rich in biotin and can be a good supplement to the daily intake of biotin.
  • Mushrooms: Mushrooms are a particularly good source of biotin. They contain more biotin than most other foods and can make a valuable contribution to maintaining adequate levels of biotin in the body.
  • Liver: Liver is a highly nutritious source of biotin and can play an important role in maintaining healthy biotin levels.
  • Bananas: Bananas are a good source of biotin and can be a valuable addition to a healthy diet.

biotin in food

Biotin is one of the essential nutrients that the body needs on a daily basis to maintain health and well-being. Many foods contain biotin, which is beneficial for health.

Although the body is able to absorb a certain amount of biotin via the digestive tract, the daily intake must come from food to ensure an adequate supply.

Foods containing biotin are primarily animal protein sources such as fish, meat, eggs and dairy products. Nuts, seeds and legumes are also considered good sources of biotin.

Eating a balanced mix of these foods is important for a balanced diet. Below is a list of foods that are particularly rich in biotin:

  • Eggs, especially yolks
  • Cheese
  • pork, beef and lamb
  • Fish
  • nuts
  • Oats
  • Legumes (beans, peas, lentils, etc.)
  • rapeseed oil
  • Wheat

It is believed that a balanced diet containing sufficient biotin can support the normal functioning of the immune system, as well as normal energy and metabolic processes.

Biotin as a dietary supplement

Biotin, also known as vitamin B7 or vitamin H, is an essential vitamin that is important for many bodily functions. It is an important part of most dietary supplements. It is also sometimes used as a dietary supplement to treat certain medical conditions.

Biotin is a vitamin that is naturally produced by the body and is also found in small amounts in many foods. However, it is not always easy to cover the recommended daily requirement of biotin through food. For this reason, biotin can be taken as a dietary supplement. Biotin can be taken in tablet , capsule or powder form.

Biotin is an essential vitamin and belongs to the B complex, ie it cannot be produced by the body itself and must therefore be ingested with food. Biotin is involved in numerous metabolic processes in the body and can influence various bodily functions.

Biotin is best known for supporting energy metabolism and can therefore be helpful for people with a lack of energy or fatigue. It can also support the functioning of the nervous system, lipid metabolism and the immune system.

One of the most important benefits of biotin is that it contributes to the strengthening and health of the skin, hair and nails. It is also said to help treat certain skin conditions and hair loss.

III. biotin deficiency

A biotin deficiency is relatively rare, but can lead to various symptoms, which are either due to insufficient intake or increased excretion of the vitamin in the body. According to the European Food Safety Authority (EFSA), the following symptoms are associated with a biotin deficiency:

  • hair loss
  • Skin symptoms (rash, itching)
  • fatigue
  • muscle weakness
  • loss of appetite
  • nausea
  • Elevated blood fat levels
  • susceptibility to infection

A sufficient supply of biotin is important to prevent these symptoms. Especially people who take certain medications or diets that can inhibit biotin should pay special attention to their biotin intake.

How does a biotin deficiency become noticeable?

A biotin deficiency can manifest itself through a variety of symptoms. The most common symptoms of a biotin deficiency are

  • Rashes: Red, itchy rashes are a typical symptom of biotin deficiency.
  • Muscle Weakness: Without enough biotin, the body cannot effectively repair muscle tissue, which can lead to muscle weakness and muscle pain.
  • Mouth and throat pain: People with biotin deficiency may experience mouth and throat discomfort, including pain, tingling, and burning.
  • Hair loss: A biotin deficiency can lead to hair loss and sparse hair growth.
  • Vision problems: People with biotin deficiency may experience vision problems such as difficulty concentrating, double vision, blurred vision, and blurred vision.
  • Fatigue: A biotin deficiency can lead to tiredness and chronic fatigue.

According to the European Food Safety Authority (EFSA), biotin is an important vitamin that supports cognitive function, cell renewal and metabolism. A lack of biotin in the body can lead to a lack of other nutrients because biotin is involved in the absorption of other vitamins. It can also lead to compromised immune systems and severe nutritional disorders. Therefore, it is important for people with biotin deficiency to see a doctor for appropriate treatment.

Who is at risk of developing biotin deficiency?

Biotin deficiency can affect many people, but some groups are particularly at risk. This includes

  • People whose diet is high in indigestible carbohydrates, such as people who follow a gluten-free diet. This is because indigestible carbohydrates bind to biotin, thereby reducing its bioavailability.
  • Pregnant women, as they have an increased need for biotin, as they pass biotin on to the unborn child.
  • People who eat little biotin-rich foods such as eggs, liver or nuts.
  • People who cannot consume certain food groups with a high biotin content due to intolerance or illness.
  • people with excessive alcohol consumption.
  • People suffering from certain diseases such as celiac disease or diabetes.

According to the European Food Safety Authority (EFSA), a biotin deficiency can lead to reduced immune system function, reduced psychomotor development in children and impaired metabolism in adults.

How can you prevent a biotin deficiency?

A balanced and varied diet with lots of biotin-containing foods is the best way to prevent a biotin deficiency. Biotin is found in many foods, especially those containing the B complex vitamin. This includes

  • eggs
  • Fish
  • Dairy products
  • nuts and seeds
  • different types of vegetables
  • whole grain products

When it comes to animal products, it is important to choose the most biotin-rich types. Eggs contain a particularly large amount of biotin, while dairy products contain less biotin.

Healthy foods that contain a lot of biotin are

  • spinach
  • carrots
  • avocado
  • broccoli
  • Yeast
  • liver

Eating healthy foods in moderation is also important. Too much fat, sugar and salt should be avoided as they can lead to an unbalanced diet and thus to a biotin deficiency.

Some supplements contain biotin, but it's important to choose a supplement that's scientifically proven to get the best results. It is also important to consult a doctor before taking any dietary supplement.

IV. Conclusion

In summary, the beneficial effects of biotin on the human body and the variety of biotin sources that are abundant make a strong argument that biotin is an important part of everyday life. A balanced ratio of biotin in hair, skin and nails, but also an intact metabolism is important for health. A sufficient supply of biotin is therefore essential and should definitely be promoted in order to avoid serious consequences of a deficiency. This is done through a regular, healthy diet that includes everything the body needs and may also include supplements such as biotin.

Biotin FAQ

1. What is biotin?

Biotin is a water-soluble vitamin, also known as vitamin B7 or vitamin H.

2. What is biotin used for?

Biotin is used to promote hair growth, improve skin health and support metabolism.

3. How much biotin should I take daily?

The recommended daily dose for adults is between 30 and 100 micrograms.

4. Can Biotin Help Prevent Hair Loss?

Yes, biotin can prevent hair loss and promote hair growth.

5. Can biotin have side effects?

Biotin is generally safe and has no known side effects at normal dosages.

6. Can Biotin Help Strengthen Nails?

Yes, biotin can help strengthen nails and encourage their growth.

7. Where can I get Biotin?

Biotin is found in many foods such as eggs, nuts, and whole grains. It is also available as a dietary supplement.

8. Can biotin help with diabetes?

Biotin can help control blood sugar levels in diabetics.

9. Can Biotin Help Lower Cholesterol Levels?

There is limited evidence that biotin can help lower cholesterol.

10. Can biotin help with weight loss?

There is no evidence that biotin helps with weight loss.

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