What is biotin deficiency and how much biotin do you need every day?
Biotin deficiency is a condition in which the body does not have enough biotin available. Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B vitamin that plays an important role in metabolism. It is involved in the synthesis of fatty acids, gluconeogenesis and amino acid metabolism.
The recommended daily requirement of biotin for adults is 30-60 micrograms per day. Pregnant and breastfeeding women have a higher requirement of around 35-60 micrograms per day. Babies and small children need between 5-20 micrograms of biotin per day, depending on their age.
Biotin effect
Biotin has a variety of functions in the body:
- It acts as a coenzyme in various carboxylases that are involved in gluconeogenesis, fatty acid synthesis and amino acid metabolism.
- Biotin plays a role in the regulation of genes involved in glucose and lipid metabolism.
- It is important for the maintenance of healthy skin, hair and nails. A biotin deficiency can lead to skin rashes, hair loss and brittle nails.
- Biotin supports the nervous system and mental health. It is involved in the production of neurotransmitters such as serotonin.
Biotin intake weight gain
Contrary to some claims, taking biotin does not directly lead to weight gain. There is no scientific evidence that biotin supplements affect body weight. However, an adequate supply of biotin is important for a healthy metabolism and energy production in the body.
Biotin overdose
An overdose of biotin is unlikely, as excess biotin is excreted via the urine. No negative effects have been observed even with very high doses of up to 200 mg daily. However, extremely high doses of biotin can falsify the results of some laboratory tests, such as tests for thyroid hormones or heart markers. Inform your doctor if you are taking biotin supplements.
Biotin deficiency symptoms
Biotin deficiency is rare, but can cause the following symptoms:
- Dermatitis (skin rash, scaly and cracked skin)
- Hair loss and brittleness
- Brittle nails
- Fatigue and exhaustion
- Depression and mood swings
- Muscle weakness
- Tingling and numbness in the extremities
- Anaemia
- Elevated cholesterol and triglyceride levels
In infants, a biotin deficiency can lead to developmental delays, muscle weakness, lethargy and dermatitis.
Causes of biotin deficiency
Biotin deficiency can have various causes:
- Genetic factors: Mutations in genes that are responsible for biotin transport or metabolism.
- Dernutrition: An unbalanced diet with few biotin-containing foods.
- Long-term parenteral nutrition without biotin supplementation.
- Ingestion of raw egg white over a longer period of time. Egg white contains avidin, a protein that binds biotin and prevents its absorption.
- Pregnancy: Biotin requirements are increased and biotin absorption may be impaired.
- Certain medications such as anticonvulsants and antibiotics may impair biotin absorption or production.
- Alcohol abuse can lead to a biotin deficiency.
Biotin in food
Here is an overview of the foods richest in biotin (animal or plant-based) with their average biotin content per 100 g:
Vegan sources of biotin
Vegan biotin sources: Biotin content per 100 g
1. Linseed: 1.8 μg
2. Sunflower seeds: 1.6 μg
3. Peanuts: 1.4 μg
4. Almonds: 1.3 μg
5. Cashew nuts: 1.2 μg
6. Hazelnuts: 1.1 μg
7. Pistachios: 1.0 μg
8. Walnuts: 0.9 μg
9. Chickpeas: 0.8 μg
10. Spinach: 0.7 μg
Animal sources of biotin
Animal biotin sources: Biotin content per 100 g
1. Beef liver (fried): 10.3 μg
2. Pork liver (fried): 8.5 μg
3. Chicken liver (fried): 7.8 μg
4. Egg yolk (raw): 5.4 μg
5. Whole milk: 4.5 μg
6. Emmental: 4.2 μg
7. Gouda: 3.9 μg
8. Beef (cooked): 3.5 μg
9. Chicken (cooked): 3.3 μg
10. Salmon (cooked): 3.2 μg
Drinking meals against biotin deficiency
Drinking meals such as those from Saturo can also contribute to biotin supply. They contain a balanced combination of nutrients, including a defined amount of biotin. Regular consumption of such astronaut food can help to cover biotin requirements and prevent a deficiency
.
Frequently asked questions
What inhibits the absorption of biotin?
Certain medications such as anti-epileptic drugs or antibiotics can impair the absorption of biotin in the intestine. Excessive consumption of raw protein, for example in the form of many raw eggs, can also inhibit biotin absorption. This is due to the protein avidin, which binds to biotin and thus blocks its absorption. In addition, diseases of the gastrointestinal tract such as Crohn's disease or coeliac disease can interfere with the absorption of biotin and other nutrients.
When should you not take biotin?
You should not take biotin if you are allergic to it or are taking certain medications such as anti-epileptic drugs. Caution is also advised if you have kidney disease. As a general rule, always discuss taking biotin with your doctor first, especially if you are pregnant, breastfeeding or suffering from a chronic illness. Your doctor is best placed to assess whether biotin is suitable and safe for you.
Is biotin good for the psyche?
Biotin plays an important role in the function of the nervous system and can therefore also indirectly influence mental health. It is involved in the production of neurotransmitters such as serotonin, which are important for mood regulation. A biotin deficiency can lead to symptoms such as depression, irritability and lethargy.
Does biotin have an effect on blood pressure?
There is no direct scientific evidence that biotin affects blood pressure. Although biotin is important for many metabolic processes in the body, it does not appear to have a significant effect on blood pressure.
