Dietician
Karolina Dobrowolska-Zrałka
Biotin, also known as vitamin B7 or vitamin H, is a water -soluble microelement in the body with extremely versatile functions. He participates in key metabolic reactions as a coenzyme of carboxylases, affecting the synthesis of fatty acids, gluconeogenesis and the metabolism of amino acids. Thanks to this, it is fundamental for the production of energy at the cellular level. Biotin plays a special role in maintaining the health of the skin, hair and nails - it stimulates the synthesis of keratin and supports the regeneration of the epidermis. Deficiencies of this vitamin can of course lead to a number of unpleasant symptoms, from hair loss to neuromuscular disorders. Although it seems that biotin occurs in almost every food, its bioavailability is sometimes reduced by thermal processing. In this article, we will present what products are the richest sources of biotin, how to recognize its deficiency when it is worth reaching for supplements and whether and how it can be overdosed. Thanks to this, you will learn how to easily arrange a diet rich in vitamin B7 and enjoy healthy skin, shiny hair and stable energy levels every day.
The role of biotin in the skin and hair
Biotin It plays a key role in the synthesis of keratin - the building protein of the skin, hair and nails. Carboxylases depending on biotin participate in the production of fatty acids, which are an important component of the lipid epidermis barrier, which protects against excessive water loss and pathogens. Thanks to this, the skin remains elastic, and its regeneration accelerates - minor damage heal faster and the inflammation disappears. Hair, enriched with the right amount of biotin, becomes more elastic, less brittle and grows faster. In clinical trials, biotin supplementation improved the structural condition of the hair, increasing its thickness and shine.
At molecular level, biotin regulates the expression of genes encoding keratin and other skin matrix proteins, which translates into improving tissue integrity. In addition, this vitamin affects the effects of antioxidant enzymes, protecting skin cells against oxidative stress caused by UV radiation and environmental pollution. Thanks to this, it prophylactically reduces the risk of photoaging and discoloration. Women who notice the weakness of hair bulbs or excessive oily scalp often record improvement when you include biotin -rich products in the diet or B7 supplements.
Symptoms of B7 deficiency
Biotin deficiency, although rare with a balanced diet, can manifest with many symptoms. The first signal is often hair loss and brittle nails. The skin can become dry, red, with severe seborrhea or seborrheic dermatitis. Some people appear flaky changes around the mouth, nose and eyebrows. The next stage is neurological disorders: tingling, numbness of the limbs, problems with motor coordination and chronic fatigue resulting from weakened ATP production.
Children with severe biotin deficiency may experience delayed psychomotor development, epilepsy or ataxia. In the general population, B7 deficiencies are observed in people with absorption disorders (Crohn's disease, celiac disease), using long -term antibiotic therapy or diets poor in full -fledged products. In such situations, it is worth performing tests of biotin levels in the blood and consult a doctor to introduce appropriate supplementation.
Eggs and nuts
One of the richest natural sources of biotin are eggs, primarily chicken egg yolks - 100 g of yolks provides about 53 μg of biotin. Amino acids and lecithin contained in the yolk support the absorption of vitamin H, so it is worth consuming them in the form of an omelette or scrambled eggs with the addition of vegetables and vegetable oil.
Regardless of the eggs, nuts (especially almonds, walnuts, Brazil nuts) are an excellent source of vitamin B7. 30 g of almonds provides about 1.5 μg of biotin, and walnuts - 2-3 μg per portion. Adding a handful of nuts to salads, yogurt or smoothie increases the supply of B7 and provides favorable monounsaturated and polyunsaturated fatty acids, supporting lipid metabolism.
It is worth mentioning the product for people looking for a convenient complement to the diet Protein shake with collagen - a full -fledged powder drink, which, in addition to collagen and whey protein, also provides a vitamin complex, including vitamin B7, in the form of a well -absorbed mixture.
Whole grains
Whole grain cereals are another valuable source of biotin. Buckwheat, oats, brown rice and full grain products, such as sourdough bread or whole grain pasta, provide from 2 to 7 μg biotin per 100 g of product. It is worth reaching for oatmeal for breakfast-100 g of petals is up to 7 μg B7, and at the same time fiber and beta-glucans supporting the intestinal microbiome.
Sourdough rye and spelled bread contains about 3-5 μg biotin per 100 g, and the form of fermentation is also of great importance - sourdough improves the bioavailability of B vitamins. Thanks to this, whole grain bread consumed with the addition of vegetables or legumes can be a comprehensive, nourishing meal supporting both microflora and biotolism.
Biotin supplementation
Biotin supplementation is recommended in situations of increased demand: gastrointestinal disease, pregnancy, breastfeeding, intensive physical effort or chronic stress. Standard doses in supplements range from 30 to 100 μg per day, although the therapeutic doses of 5000–10000 μg are often used in dermatological and trichological therapies for several months.
The most popular forms of supplements are tablets, capsules and soluble forms. Biotin is well tolerated, and the risk of toxicity is negligible because excess vitamin H is excreted in urine. However, it is always worth consulting the dosage with a doctor or dietitian, especially with long -term high doses. Regular monitoring of hair and leather condition allows you to assess the effectiveness of supplementation.
Can you overdose?
Biotin is water -soluble vitamin, and its excess is usually excreted in urine, which minimizes the risk of toxicity. So far, no serious side effects have been reported at even very high doses. However, with extremely large amounts (> 100,000 μg/day), gastrointestinal disorders may occur-nausea or diarrhea. Despite this, it is not recommended to exceed therapeutic doses without specialist supervision.
Sources
- National Institutes of Health (NIH) - Biotin Fact Sheet for Health Professionals.
- European Food Safety Authority (EFSA) - dietary reference values for biotin.
- World Health Organization (WHO) - Vitamin and Mineral Requirements in Human Nutrition.
- Polish Society of Dietetics - recommended biotin consumption.
- ZEMLENS, J. et al., "Biotin in Metabolism and Health", Journal of Nutritional Biochemistry, 2020.
FAQ
What are the first symptoms of biotin deficiency?
The initial symptoms of deficiency are hair loss, nail brittleness, dryness and redness of the skin, especially around the mouth and nose. Over time, neurological disorders may appear, such as the tingling of the limbs or coordination problems.
Does raw egg protein affect the absorption of biotin?
Yes, the avidine contained in raw egg protein binds biotin and hinders its absorption. That is why it is worth consuming eggs in cooked or fried form to neutralize avidine and allow the full use of biotin.
How much biotin does an adult a day need?
The recommended daily biotin intake for adults is about 30 μg. Pregnant and nursing women have a slightly higher demand (35-40 μg). In therapeutic states, doses can be several times higher.
Can a vegan diet provide enough biotin?
Vegan diet can provide biotin from legumes, nuts, whole grains and vegetables. However, it is worth paying attention to diversity and, if necessary, reach for supplements, especially with deficiency symptoms.
What forms of biotin supplements are the best?
The most common are pills and capsules-biotin in the form of D-biotin is well absorbed. Water -soluble powders can be a convenient option for people who have difficulty swallowing tablets.
Can biotin affect the results of laboratory tests?
Yes, very high doses of biotin can interfere with some immune tests, e.g. thyroid hormones or troponine, giving false negative or positive results. 48 hours before the test, it is worth suspending supplementation.
Is it worth combining biotin with other B vitamins?
Yes, Complex B (B1, B2, B3, B5, B6, B7, B9, B12) provides synergistic action in metabolic changes. By combining biotin with other B-vitamins, we support the full spectrum of energy, nervous and hematopoietic processes.
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