As a dietary supplement, biotin has experienced a real boom in recent years: biotin capsules and biotin tablets are supposed to ensure beautiful hair, strengthen fingernails and act against inflammatory skin reactions such as acne. So what exactly is in it? Read here what biotin actually is and what it can do in the body.
What is biotin?
Biotin was originally called vitamin-H because its importance for skin and hair was recognized early on. However, like folic acid, biotin is part of the vitamin-B complex and is known as vitamin-B7. Biotin is water soluble and can be bound by the proteins streptavidin and avidin. Biotin plays an important role in fat metabolism and the metabolism of carbohydrates and proteins, as well as in the cell nucleus. Likewise, it is involved in the regulation of blood glucose levels.
Biotin deficiency is rare
Biotin is essential for important body processes. Unlike other essential vitamins, the body usually absorbs sufficient biotin through certain foods. Therefore, healthy people who eat a balanced diet extremely rarely suffer from biotin deficiency. Possible symptoms of biotin deficiency may include:
- Hair loss, dull and brittle hair, color changes in the hair.
- Skin disorders and skin changes, local paresthesia (false sensations), pale and grayish skin color.
- Brittle nails
- Higher susceptibility to infections
- Muscle pain
- Depression
- Increased cholesterol levels
- Loss of appetite and nausea
- Hallucinations
- Changes in metabolism
- Movement disorders
- Cardiac function disorders
Biotin in food
Some foods are true dispensers of biotin. These include, for example:
- Dry yeast
- Beef liver
- Egg yolk
- Soybeans
- Oatmeal
- Walnuts
- Mushrooms
- Wild rice
- Fish
- Spinach
- Bananas
- Tomatoes
- Milk
- Kidneys
Risk groups for biotin deficiency
However, those who have a biotin deficiency cannot correct it by eating certain foods, but must resort to biotin capsules or biotin tablets. People susceptible to biotin deficiency are smokers, alcoholics, nursing mothers, and people suffering from certain hereditary diseases (such as biotinidase deficiency), or who have an excessive consumption of raw eggs. Long-term use of antibiotics can also lead to biotin deficiency.
Biotin: hair, skin and nails.
More and more women in particular are turning to biotin capsules and biotin tablets as dietary supplements to positively influence the structure and growth of their skin, hair and nails. In this context, biotin has its greatest effect on hair. It can help when hair becomes thinner, brittle and lackluster. Biotin can also work against hair loss – however, biotin deficiency is not only noticeable through hair loss on the head, even the smallest hairs such as eyelashes and eyebrows can go out. If you want to specifically improve the appearance of your hair with biotin, you can even buy shampoo with biotin in some specialty stores. However, the body hardly absorbs biotin through the skin, so a definite effectiveness can not be confirmed.
Biotin capsules and biotin tablets.
Those looking for a wellness package from the inside will usually come across biotin tablets and biotin capsules containing additional active ingredients in the drugstore, health food store or pharmacy. The trace element zinc provides the skin with moisture, strengthens the nails and prevents hair loss.
Silica in biotin capsules and tablets.
Silica is also commonly found in biotin capsules and biotin tablets. The term silica circumscribes various sediments and minerals that have a high silicon content. However, recent studies give reason for caution in the use of silica: Scientists suspect a connection between taking silica over a long period of time and possible kidney damage. Likewise, a possible health hazard from oral ingestion of silica is not ruled out, since many preparations are composed largely of cristobalite and quartz and could possibly cause silicosis.
Zinc and biotin for beautiful hair
Due to the above risks, permanent intake or overdose of silica biotin capsules or tablets should be refrained from. Therefore, products with a mixture of biotin and zinc are more recommended for beautiful hair. Like biotin, zinc is also involved in metabolism and promotes cell growth. In addition, zinc increases the ability to concentrate, is important for the immune system and the body’s defenses, and it is essential for the function of many hormones.
Biotin for animals
It is not only “vain” women who appreciate the effect of biotin on hair, skin and nails. Pet owners also administer biotin tablets to their four-legged favorites, such as when man’s best friend has brittle claws, a dull coat and flaky, leathery skin. An older dog should also be able to be protected from impending hair loss. In addition to biotin for dogs, the feed industry has developed products for another animal that benefits from supplemental feeding with the vitamin: In horses, biotin ensures healthy, strong hooves – which results in better grip of the irons – and strengthens skin and hair during the coat change.
