Biotin (vitamin B7) is a water-soluble vitamin from the B complex. It is also known to many as vitamin H, but this is not the official name. It plays a significant role in metabolism, but is also important in the cell nucleus for the epigenetic regulation of gene function.

Biotin, also called vitamin B7, is an important vitamin that is important for the body because it is found in many Metabolic processes Is involved. It helps in the utilization of proteins, carbohydrates and fats and is involved in the production of energy. It's for the Receipt More beautiful Skin , Hair And Nails Important.

One Biotin deficiency Can lead to thinner, splinting and brittle hair and even hair loss. According to studies, the additional intake of high amounts of biotin can lead to the beautifying of powerless hair and brittle nails.

One Biotin deficiency Can have various negative effects on the body. Deficiency symptoms include Hair loss In which the hair becomes brittle, thin and brittle, as well as Skin problems Such as dry skin, eczema, dermatitis and rashes. Furthermore, can Brittle nails Occur that easily splinter and break. Fatigue, exhaustion and feeling weak are also common symptoms of biotin deficiency.

A lack of biotin can also Muscle pain And Muscle weakness Cause. It can also affect the nervous system, which can lead to symptoms such as numbness, tingling, depression, irritability and changes in mental functions.

Good sources of biotin are, for example, liver, eggs, nuts, seeds, legumes and whole grains. As a rule, if you have a balanced and varied diet, you should ingest enough biotin. However, if you are on a special diet or are taking certain medications that could affect biotin levels, you may want to take additional biotin in the form of dietary supplements.

The need for biotin in adults is usually 30 micrograms per day. Pregnant women and nursing mothers have an increased need and should therefore ingest about 35 to 40 micrograms per day. As a rule, children and adolescents need less biotin, their need depends on their age and weight.

For more information to determine your exact needs, see: https://www.dge.de/wissenschaft/referenzwerte/tool /

Negative effects of an increased intake of biotin are not known to date.

It is best to clarify with a family doctor whether dietary supplements are useful. Often you can cover your daily needs with food.