Biotin , also known as vitamin H or vitamin B7 , is a water-soluble B-complex vitamin that plays a crucial role in energy, fat, and protein metabolism . It is essential for converting nutrients into energy and acts as a coenzyme in numerous metabolic reactions. Furthermore, biotin is widely known as the " beauty vitamin " because it significantly contributes to the health of skin, hair, and nails .
The name "Vitamin H" is derived from the German word for skin – and indeed, biotin is of central importance for the structure and regeneration of skin cells. Since the body cannot store biotin in large quantities, a regular intake through diet is necessary. Natural sources include eggs, nuts, oatmeal, soybeans, whole grain products, liver, fish, cauliflower, and spinach.
Biotin is a component of important enzymes involved in key metabolic processes. It acts as a coenzyme in four biotin-dependent carboxylases, which convert carbohydrates, fats, and amino acids into usable energy. Without biotin, these biochemical processes would cease, impacting energy levels, metabolism, and cell regeneration.
Energy and metabolic regulation:
Biotin is necessary for the activity of enzymes that build up and break down fatty acids, metabolize amino acids, and produce glucose from non-carbohydrate sources (gluconeogenesis). This helps stabilize blood sugar levels and ensures a steady energy supply.
Skin, hair and nails:
Biotin is one of the most important vitamins for cell regeneration and keratin production – the structural protein that makes up hair and nails. It strengthens the hair roots, promotes growth, improves resilience, and prevents breakage. Biotin is also essential for the skin: it supports the barrier function, promotes moisture retention, and can have a positive effect on blemishes, eczema, or dry skin.
Nervous system:
As a coenzyme in the synthesis of neurotransmitters, biotin contributes to the normal function of the nervous system. It supports communication between nerve cells and can therefore promote concentration and mental performance.
Pregnancy and growth:
During periods of increased cell division – such as pregnancy or growth – the need for biotin rises. It plays an important role in embryonic development and cell maturation, which is why an adequate intake is particularly important during these times.
Supports energy production from fats, carbohydrates and proteins
Promotes healthy hair growth and prevents hair loss
Strengthens nails and improves their structure and strength.
Supports skin regeneration and combats dryness and irritation
Contributes to the normal function of the nervous system and mental performance
Supports metabolic processes and stabilizes blood sugar levels
Promotes growth and cell division during periods of increased stress
Biotin is extremely well tolerated. Because it is water-soluble, excess amounts are excreted in the urine. Overdosing is practically impossible.
A deficiency is rare, but can occur due to an unbalanced diet, alcohol abuse, certain medications (e.g., antibiotics) , or the consumption of raw eggs, as the avidin they contain binds biotin and prevents its absorption. Symptoms of a deficiency include hair loss, brittle nails, dry skin, fatigue, depressed mood, and muscle pain.
Biotin can affect laboratory values (e.g., thyroid or heart parameters) in very high doses, which is why people who regularly take biotin supplements should disclose this before blood tests.
Biotin is a versatile vitamin that promotes metabolism, energy, and beauty from within. It supports the body in energy production, strengthens skin, hair, and nails, and contributes to a stable nervous system. Adequate biotin intake is crucial, especially during periods of increased stress, in cases of skin or hair problems, or during pregnancy. A balanced diet rich in nuts, whole grains, and vegetables, or a high-quality supplement, can help maintain vitality and radiant appearance in the long term.
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