4 minBiotin is often praised as the vitamin for healthy hair. But what exactly does this vitamin do? In this article, we take a closer look at the role of biotin in your body and discover how it contributes to healthy skin, strong hair and sturdy nails. Find out why biotin is so important and how you can incorporate it into your diet in a smart way.
In this article, you will learn
- What biotin is and what it is used for
- The different forms of vitamin B7 or B8
- The health benefits of biotin
- Where to find biotin in food
- What to do if you have a biotin deficiency or excess
- How much biotin you need each day
What is vitamin B8?
Vitamin B8, also known as biotin or biocytine, is a water-soluble vitamin that our body cannot produce itself. That is why we need to get this essential vitamin from our diet. In some countries, biotin is also called vitamin H, and in Germany it is known as vitamin B7.
Forms of vitamin B7 or B8
It comes in different forms:
- Biotin: This is the form you usually find in supplements and added to foods.
- Biocytin: This is biotin linked to the amino acid lysine. It occurs naturally in food.
What is vitamin B7 or B8 good for?
Vitamin B8, or biotin, is best known for improving your hair condition and growth. It helps your hair stay strong, shiny and healthy. But biotin does much more than that. It supports your energy levels, aids digestion and can improve your mood and concentration. It also nourishes your skin from within, contributing to a radiant complexion. In short, biotin plays an important role in both your physical and mental health.
Vitamin B7 or B8 in food
Vitamin B8 occurs naturally in foods such as liver, egg yolks, milk, nuts and whole grains. In addition, the body produces some of the biotin it needs itself, thanks to the bacteria in the intestinal flora. However, this internal production is usually not sufficient to meet the body's needs, which means that food remains important.
Biotin is a water-soluble vitamin, which means that some of it can be lost in the cooking water during cooking. Although it is not sensitive to heat itself, exposure to sunlight or prolonged storage can reduce the amount of biotin in food. It is therefore important to store biotin-rich products properly and in a cool place and not to heat them for too long with a lot of water.
Vitamin B7 or B8 excess
An excess of vitamin B8 is not harmful, as it is a water-soluble vitamin. The body absorbs what it needs and any excess is excreted in the urine. As a result, biotin does not accumulate in the body and there are no known harmful effects associated with high intake through food or supplements.
Vitamin B7 or B8 deficiency
A biotin deficiency can cause skin disorders, anaemia and depression. Deficiencies of this vitamin are almost unheard of, except if you eat a lot of raw eggs. Raw egg white contains avidin, which prevents your body from absorbing biotin. If the egg is boiled or fried, the avidin is no longer harmful.
Recommended amount
The Health Council of the Netherlands has determined an adequate intake for biotin, which provides guidance on how much you should consume daily. This amount should be used as a guideline, but not as a target value. This is because there is little scientific evidence for how much biotin you actually need.
Adequate daily intake for adults:
- Adult women: 40 mcg
- Pregnant women: 40 mcg
- Breastfeeding women: 45 mcg
- Adult men: 40 mcg
Adequate daily intake for babies, toddlers and children:
- From 0-5 months: 4 mcg
- From 6-11 months: 6 mcg
- From 1-3 years: 20 mcg
- From 4-10 years: 25 mcg
- From 11-17 years: 35 mcg
Acceptable upper limit
The European Food Safety Authority (EFSA) has not set an acceptable upper limit for biotin.
Need a vitamin B7 or B8 supplement?
Consequences of a vitamin B8 deficiency can include: reduced growth (both physical and mental), hair loss, mood swings and red, flaky skin (especially around the nose and mouth).
Causes of deficiency can include:
- A period of breastfeeding: during breastfeeding, the need for vitamin B8 increases.
- Medicines: various medicines, including antibiotics, have an inhibitory effect on the functioning of vitamin B8.
Do you suffer from hair loss, brittle nails or dry, flaky skin? Then biotin could help! Biotin also supports the functioning of insulin, so the vitamin could also be used by people with diabetes.
