All About Biotin

19 october 2023

When we talk about the beauty vitamin, we naturally mean biotin. This is not without reason, as biotin is beneficial for various physical attributes such as our skin and hair. Read on to discover how this vitamin can support your body. From hair and skin to your energy levels, biotin is important.

What is Biotin?

Biotin is a water-soluble vitamin that belongs to the B-vitamin family, often referred to as vitamin B8. It is crucial for numerous metabolic processes in the body, including the conversion of food into energy. Biotin is an essential vitamin, which means our body does not produce it and we must obtain it through our diet.

Where is Biotin Found?

Biotin can be found in various types of food, including:

Liver (40 micrograms of biotin per 100 grams of liver)
Eggs (10-30 micrograms of biotin in an average egg)
Nuts and Seeds (a few micrograms of biotin per serving)
Salmon (4-5 micrograms of biotin per 100 grams of salmon)
Avocado (2-6 micrograms of biotin per avocado)
Sweet Potato (2-3 micrograms of biotin per 100 grams of sweet potato)
Spinach (0.5-2 micrograms of biotin per 100 grams of spinach)

To achieve the recommended daily intake of biotin, you might consider preparing a meal with a boiled egg, a handful of nuts, and a salmon fillet.

Did you know that raw egg blocks the absorption of biotin? Raw egg contains the protein avidin, which binds to biotin, preventing its absorption in the small intestine. Cooking or boiling the egg renders avidin inactive.

What is Biotin Good For?

Biotin is a versatile vitamin with diverse applications. Due to these broad applications, biotin can play a significant role in your overall well-being.

Biotin has the following functions:

Biotin contributes to normal energy-yielding metabolism. It helps release energy from food.
Biotin keeps your hair strong.
Biotin contributes to the maintenance of normal skin.
Biotin contributes to the normal metabolism of macronutrients.
Biotin is good for concentration.
Biotin contributes to the maintenance of normal mucous membranes.
Biotin contributes to the normal functioning of the nervous system.

What is the Recommended Daily Intake of Biotin?

The recommended daily amount of biotin for adults is 40 micrograms. For certain groups, this differs. The table below shows the recommended daily amount of biotin per group.

Group	Recommended Amount (micrograms per day)
0-5 months	4
6-11 months	6
1-3 years	20
4-10 years	25
11-17 years	35
18+	40
Pregnant women	40
Breastfeeding women	45

What are the Consequences of Excess Biotin?

An excess of biotin is not harmful, as biotin is a water-soluble vitamin. This means that any excess biotin is excreted through urine.

Can I Take Biotin Supplements During Pregnancy?

Yes, pregnant women can (continue to) take biotin. However, it is always advisable to consult your doctor before starting a new supplement.

In Conclusion

Biotin is an essential vitamin with numerous benefits, from promoting normal energy metabolism to supporting skin and hair. Ensure a varied diet with sufficient biotin-rich nutrients, or consider a biotin supplement.

Do you have questions or are you looking for personal advice? Contact our health coaches via the online chat or visit a Vitaminstore near you.