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 features 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, meaning our bodies do 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 amount of biotin, you could, for instance, prepare a meal with a boiled egg, a handful of nuts, and a salmon fillet.

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

What is Biotin Good For?

Biotin is a versatile vitamin with various applications. Due to these wide-ranging applications, biotin can play an important 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 normal macronutrient metabolism.
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 Amount of Biotin?

The recommended amount of biotin per day 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 Symptoms of a Biotin Deficiency?

A biotin deficiency is rare because biotin is present in many foods. A potential deficiency can be recognised by symptoms such as:

Hair loss
Skin rash
Fatigue
Muscle spasms

What are the Consequences of Excess Biotin?

Excess biotin is not harmful because biotin is a water-soluble vitamin. This means any excess biotin is excreted through urine.

Can I Take Biotin Supplements During Pregnancy?

Yes, pregnant women can take biotin. However, it is always advisable to consult your healthcare provider before starting any new supplement.

In Conclusion

Biotin is an essential vitamin with numerous benefits, from promoting normal energy metabolism to supporting healthy skin and hair. Ensure a varied diet with sufficient nutrients containing biotin, 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.