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Biotin - also called vitamin B7 - is essential for the human organism. The body needs it for healthy skin, strong hair and stable nails. Biotin is also involved in fat and protein metabolism. Vitamin B7 is water-soluble, which means that excess amounts can be excreted through the urine. Thus the body cannot store biotin and cannot build up biotin reserves in the long term. Therefore, you should always make sure that you integrate good sources of biotin into your diet every day to ensure that the body is sufficiently supplied. In this blog you can find out what positive effects biotin has on your body and how you can counteract a biotin deficiency.
1. the positive effects of biotin in the body
Like all B vitamins, biotin is involved in energy metabolism. Enzymes which are dependent on this vitamin process the fats, proteins and carbohydrates so that the human organism can use these components. Biotin promotes the growth of skin, hair, blood cells and sebaceous glands, for this reason it is also called vitamin H, which is derived from skin and hair. Less known tasks of biotin are the strengthening of fingernails and toenails and the prevention of gestational diabetes. In addition, the vitamin is essential for the normalisation of blood sugar and cholesterol levels.
2. development of a biotin deficiency
A biotin deficiency can have many different causes. An unbalanced diet can lead to a biotin deficiency in the long term. If you have planned a diet, you should be careful not to make it one-sided, but also to eat food with a high biotin content. However, it should not be forgotten that the deficiency can also have a genetic cause, for example in the case of a congenital uptake disorder. A deficiency can also be caused by a long-term intake of antibiotics or a poor storage capacity of the body.
3. common symptoms & effects of a biotin deficiency
- Hair Loss
- dehydrated skin
- Muscle aches
- Energy shortage
- chronical exhaustion
- Nerve damage
- Mood swings
- tingling in the limbs
- torn corner of the mouth
4. the correct dose of biotin
The German Society for Nutrition (DGE) recommends a daily intake of about 30-60 µg for adults. For children the value is between 15-30 µg. In certain life situations, such as pregnancy, more biotin is needed.
5 How can I cover my biotin requirement through my diet?
There are numerous natural sources of biotin that you can incorporate into your daily diet. In contrast to other vitamins, the biotin requirement can also be easily covered by plant foods.
Biotin content in micrograms/100g
- bovine liver: approximately 100 µg
- liver of pigs: approximately 30 µg
- Herring: approximately 9 µg
- Trout: about 8 µg
- oat flakes: about 20 µg
- Brie: about 5 µg
- whole milk: approx. 4 µg
- Peanuts: approx. 34 µg
- Walnuts: approx. 20 µg
- Bananas: approx. 5 µg
- Tomatoes: approximately 3 µg
- eggs: about 24 µg
6. how can I correctly determine a biotin deficiency?
If you would like to know whether you suffer from a biotin deficiency, you can have this determined by your family doctor. The doctor can detect a deficiency with a blood and urine test. Nevertheless, you should tell the doctor your exact symptoms to make sure that they are actually due to a biotin deficiency. If a deficiency has been proven, the patient is advised to increase the proportion of biotin-rich food in the diet. In addition, dietary supplements containing biotin can also be taken. Most of the symptoms of a biotin deficiency disappear quickly as soon as the daily biotin requirement is regularly covered again.
7. cover biotin requirements with biotin capsules or biotin tablets
If you have a balanced diet, do a lot of sport or are unable to ensure a daily supply of biotin through your diet, you can resort to biotin capsules or biotin tablets as an alternative. Biotin tablets are often sold in local pharmacies, drugstores and supermarkets. However, in many cases these are produced with artificial additives or manufactured abroad. Biotin capsules, on the other hand, in many cases contain the active ingredient in a plant-based cellulose shell and can be produced without fillers. It is also important that the biotin preparation is produced in Germany in order to ensure a consistently high quality.
Vitamin Owl ® Biotin Capsules
In our online shop you will find our biotin capsules from Vitamineule®, which are completely free of artificial additives.
In a Biotin capsules are altogether 10,000 µg Vitamin B7 contained. Each can contains 90 capsules. Besides fast & free shipping, we offer a voluntary six-month return guarantee for all products.
Biotin (vitamin B7) is an essential vitamin which our body cannot produce itself. Biotin participates in energy metabolism. Biotin promotes the growth of skin, hair, blood cells and sebaceous glands, for this reason it is also called vitamin H, which is derived from skin and hair. Therefore you should make sure that you take in enough biotin through your diet. If you suffer from a biotin deficiency, it can also be remedied by taking a dietary supplement. Biotin tablets or biotin capsules without additives are particularly suitable for this.