Why do humans need vitamin B7
Vitamin B7 (biotin) is a water-soluble vitamin. We need it for healthy hair growth and nails, as well as for healthy skin. Biotin is also involved in our protein and fat metabolism and plays an important role in the correct implementation of the information contained in our genes. Biotin is practically indispensable.
Which foods contain biotin?
Biotin is found in many plant foods such as oatmeal, nuts and spinach, as well as in liver, kidneys, yeast and egg yolk.
How much biotin does a person need daily?
The German Nutrition Society recommends that adults consume between 30 and 60 micrograms daily. However, these are only estimated values, as it is unknown how much biotin the human body actually needs daily. The guideline values for children are significantly lower than those for adults.
Cover your daily needs with your diet
Adults who eat a mixed diet generally have no problems meeting their biotin requirements directly through the food they eat. Just 150 grams of peanuts cover the entire daily biotin requirement.
consequences of biotin deficiency
Adults usually only realize that their supply of vitamin B7 from food alone is insufficient when they start to lose their hair, their nails break, they have a lack of appetite or their muscles even hurt. In addition, it can lead to disorders in the nervous system, which can contribute to the development of depression. People who cannot use biotin properly and people who are constantly on a diet are at particularly high risk of biotin deficiency. The Federal Institute for Risk Assessment also advises that pregnant women are a risk group.
Can you overdose on biotin?
So far, no negative effects have been reported. Even if the recommended daily dose is significantly exceeded, there are no health consequences. That is why there is no upper limit. The Federal Institute for Risk Assessment recommends that consumers, purely as a precautionary measure, do not exceed the daily dose of 180 micrograms if possible.
Our tip
Before you resort to vitamin preparations in the form of dietary supplements, you should seek advice from your family doctor or pharmacist. Combining several preparations incorrectly or taking an overdose can cause more harm than good. During pregnancy, you should consult your gynecologist for advice.
consumer experiences
Ms. M. from Padderborn: I have recently lost a lot of hair and my fingernails were brittle. Since I started taking biotin daily on the advice of my family doctor, both things have improved. My hair hardly falls out anymore and my nails are much stronger. I recommend biotin.
Ms. K. from Berlin: Biotin is the perfect dietary supplement for brittle fingernails. After just four weeks, I noticed that my nails were stronger. I have now been taking biotin for three months and I am satisfied.
Ms. S. from Hanover: I lost a lot of hair during the menopause. My family doctor recommended biotin. Now I have full hair again and no noticeable hair loss even when combing and brushing. I swear by biotin and can only warmly recommend it.
Mr. P. from Cuxhaven: I took biotin on the advice of the pharmacist to combat my hair loss. Unfortunately, not much has changed.
