Contents
1 What is biotin deficiency and how much biotin do you need every day?
2 Biotin effect
Biotin intake weight gain
3 Biotin overdose
4 Biotin deficiency symptoms
5 Causes of biotin deficiency
6 Biotin in food
Vegan biotine sources Animal biotine sources Drinking meals against biotin deficiency

What is biotin deficiency and how much biotin do you need every day?

Biotin deficiency is a condition in which the body is not sufficiently available. Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B vitamin that plays an important role in the metabolism. It is involved in the synthesis of fatty acids, gluconeogenesis and amino acid metabolism.

The Recommended daily requirement Biotin is 30-60 micrograms per day for adults. Pregnant and breastfeeding women have a higher need of around 35-60 micrograms daily. Depending on the age, babies and toddlers need between 5-20 micrograms of biotin per day.

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 regulating genes that are involved in the glucose and lipid metabolism.
  • It is important for maintaining healthy skin, hair and nails. A lack of biotin can lead to rash, hair loss and brittle nails.
  • Biotin supports the nervous system and mental health. It is involved in the production of neurotransmitters like serotonin.

Biotin intake weight gain

Contrary to some claims, the taking of biotin leads not Directly to a weight gain. There is no scientific evidence that biotin supplements affect body weight. Adequate biotin supply is important for a healthy metabolism and energy production in the body.

Biotin overdose

An overdose of biotin is unlikely because excess biotin is excreted over the urine. Even with very high doses of up to 200 mg every day, no negative effects were observed. However, extremely high biotin doses can falsify the results of some laboratory tests, such as tests on thyroid hormones or heart markers. Inform your doctor if you take biotin supplements.

Biotin deficiency symptoms

A biotin deficiency is rare, but can cause the following symptoms:

  • Dermatitis (rash, scaly and cracked skin)
  • Hair loss and hair fragility
  • Fragile nails
  • Fatigue and fatigue
  • Depression and mood swings
  • Muscle weakness
  • Tingling and numbness in the extremities
  • anemia
  • Increased cholesterol and triglyceride values

In infants, biotin deficiency can lead to developmental delays, muscle weakness, lethargy and dermatitis.

Causes of biotin deficiency

A biotin deficiency can have different causes:

  • Genetic factors: mutations in genes that are responsible for biotine transport or metabolism.
  • Malnutrition: an unbalanced diet with little biotinated foods.
  • Long -term parenteral nutrition without biotin supplementation.
  • Taking raw egg white over a longer period of time. Eiglar contains avidine, a protein that binds biotin and prevents its absorption.
  • Pregnancy: The biotin requirement is increased and biotin intake can be impaired.
  • Certain drugs such as anticonvulsants and antibiotics can affect biotin absorption or production.
  • Alcohol abuse can lead to a lack of biotin.

Biotin in food

Here is an overview of the biotin richest food (animal or herbal) with its average biotin content per 100 g:

Vegan biotine sources

Vegan biotine sources Biotin content per 100 g
1. Flax seeds 1.8 μg
2. Sunflower seeds 1.6 μg
3. Peanuts 1.4 μg
4. Almonds 1.3 μg
5. Cashwnuts 1.2 μg
6. Hazelnuts 1.1 μg
7. Pistachios 1.0 μg
8. Walnuts 0.9 μg
9. Chickpeas 0.8 μg
10. Spinat 0.7 μg

Animal biotine sources

Animal biotine sources Biotin content per 100 g
1. Cattle liver (fried) 10.3 μg
2. Pig liver (fried) 8.5 μg
3. Chicken liver (fried) 7.8 μg
4. Egg yolk (raw) 5.4 μg
5. Full milk 4.5 μg
6. Emmentaler 4.2 μg
7. Gouda 3.9 μg
8. Beef (cooked) 3.5 μg
9. Chicken meat (cooked) 3.3 μg
10. Salmon (cooked) 3.2 μg

Drinking meals against biotin deficiency

Drinking meals like that of 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 meet biotin needs and prevent a deficiency.

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Frequently asked questions

What inhibits biotin?

Certain drugs such as anti -epileptics or antibiotics can affect the absorption of biotin in the intestine. Excessive consumption of raw protein, for example in the form of many raw eggs, can also inhibit the biotin absorption. This is due to the egg whites Avidin, which binds on biotin and thus blocks the recording. In addition, diseases of the gastrointestinal tract such as Crohn's disease or celiac disease can interfere with the absorption of biotin and other nutrients.

When shouldn't you take biotin?

You shouldn't take biotin if you react allergically to it or take certain medication such as antiepileptics. Caution should also be exercised in the event of kidney disease. In general: Discuss the Biotin's taking first with your doctor, especially if you are pregnant, breastfeed, or suffer from a chronic illness. Your doctor can best assess whether biotin is suitable and harmless 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 who are important for mood regulation. A lack of biotin can lead to symptoms such as depression, irritability and lethargy.

Does Biotin have an impact on blood pressure?

There is no direct scientific evidence that biotin influences blood pressure. Biotin is important for many metabolic processes in the body, but does not seem to have a significant effect on blood pressure.

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