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Everything You Need to Know About Biotin
Biotin contributes to the maintenance of normal hair, skin, and mucous membranes, which is why it has become a very popular food supplement. Biotin also contributes to the normal functioning of the nervous system and to normal energy-yielding metabolism.
What is Biotin?
Biotin, or Vitamin B7, is also known as Vitamin H. It is a water-soluble vitamin belonging to the B-vitamin family, which means the body can excrete any excess. Biotin is active in many of the body's processes and plays an important role in metabolising carbohydrates, fatty acids, and the amino acids that are the building blocks of protein. During this metabolic process, substances are released that are important for maintaining healthy hair, skin, and nails. Biotin also contributes to normal macronutrient metabolism.
Where is Biotin found?
The body can produce its own biotin in the gut if the intestinal flora is healthy, although it is not yet established how much of the body's total biotin requirement this covers. A varied diet provides the amount of biotin needed for the body to function normally. Key dietary sources of biotin include liver, egg yolk, oats, legumes, nuts, yeast, rice, chocolate, and certain types of vegetables.
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How much Biotin do I need?
There is no official Nutrient Reference Value (NRV) for biotin. However, the European Food Safety Authority (EFSA) has determined that an adequate intake for adults is 40 µg (micrograms) per day, an amount typically provided by a varied diet. As biotin deficiency is not considered a problem in Europe, specific recommendations are not widespread.
Biotin Food Supplements
Although a varied diet can meet the daily requirement, many people choose to supplement with biotin. Food supplements containing biotin are often high-strength, as dietary intake can be limited. Biotin helps the body metabolise key nutrients, which contributes to the maintenance of normal hair, skin, and nails. While biotin is a common ingredient in beauty products, its absorption through the skin is unclear. Taking it as a food supplement allows it to work from within.
Overdosing
There are no known cases of biotin overdose. However, it's important to note that the biotin content in most food supplements is listed in µg (micrograms). 1000 micrograms is equal to 1 milligram.
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Things to consider
As biotin can affect glucose metabolism, it is important to consult your doctor if you are taking insulin. High doses of biotin may interfere with how insulin works.
Studies have also shown that biotin can interfere with the results of certain lab tests. Therefore, always inform your healthcare provider that you are taking biotin if you are having any tests done.
Raw egg whites inhibit the absorption of biotin.
Smoking accelerates the breakdown of biotin, particularly in women.
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