Biotin: More than Beauty

Beauty is in the eye of the beholder – but in many cultures, rich, shiny hair and healthy, smooth skin are seen as universal ideals. Fortunately, there’s a vitamin that supports all of these processes in the body. However, biotin can do much more, and we’ll explain exactly how below.

What is biotin and why is it important?

Biotin is a vitamin in the B-complex family. In the UK and US it is also known as Vitamin B7, while in France it is called Vitamin B8. To complicate matters further, it was historically called Vitamin H (from "Haut" – the German word for skin). But for the sake of clarity, we will stick with the term biotin. Your body needs biotin for much more than just hair and skin; it plays a vital role in a number of essential metabolic processes that every cell depends on.

For example, biotin helps break down stored nutrients like fatty acids and amino acids, turning them into sugar when you’re hungry – ensuring your body doesn’t run out of energy. Biotin is also essential for the synthesis of fatty acids. And while they’re not just found in those less-than-desirable fat deposits, they also form the biomembranes that surround your body’s cells and are essential for the production of hormones and other biologically active substances. One of biotin’s most critical functions is in the brain, where it’s needed for the synthesis of certain neurotransmitters.

As a result, it is believed to have an impact on psychological function. Even in the cell nucleus, biotin plays a crucial role, helping to structure DNA and turning genes on or off as needed. As you can see, the benefits of biotin go far beyond outer beauty.

Is it true that biotin promotes hair growth?

Unfortunately, not really. While early signs of biotin deficiency include hair loss, leading some to believe that the vitamin can directly promote hair growth or repair damaged strands, the reality is a little more complex. Biotin is a common ingredient in many cosmetic and medical hair products. Studies suggest that hair problems caused by biotin deficiency can improve within a few months of supplementation. The European Food Safety Authority (EFSA) even acknowledges that biotin helps maintain normal hair health. However, it’s unlikely that biotin will make your hair grow faster or repair split ends.

Why are healthy skin, hair, and nails considered beauty ideals?

No matter how much we resist conventional beauty ideals, it’s hard to deny the importance of hair and skin—both to ourselves and to others. There’s a good reason for this. According to a widely accepted evolutionary theory, external attractiveness reflects an individual’s internal health. This attractiveness acts as a mechanism for identifying healthy partners. In other words, we perceive features like thick hair and clear skin as attractive because we associate them with good health. So can good nutrition not only keep internal vital processes in order, but also contribute to external beauty? Up to a point, yes. However, numerous other biological, cultural, and even economic factors influence beauty standards—and these are still being researched today.

What foods contain biotin?

Biotin is a water-soluble vitamin, meaning it is not stored in the body. Therefore, it is important to get biotin through your diet. These seven foods are excellent sources of biotin:

• Cooked eggs (such as boiled)
• Organs (liver, kidneys)
• Mushrooms (boletus, porcini, champignon mushrooms)
• Nuts and seeds (sunflower seeds, walnuts)
• Milk and dairy products
• SOYBEAN
• Oats, whole grains, and brown rice

Important to know: Are you wondering why we specify “cooked eggs”? That’s because raw eggs contain a protein called avidin, which inhibits biotin absorption. Thus, excessive consumption of raw eggs can lead to a biotin deficiency.

Daily requirement of biotin: 40 micrograms

The German Nutrition Society (DGE) recommends a daily intake of 40 micrograms of biotin for adolescents and adults. For breastfeeding women, the DGE suggests a slightly higher intake of 45 micrograms per day.

What are the symptoms of biotin deficiency?

Early signs of biotin deficiency often appear in tissues that regenerate quickly, such as the skin, hair, and nails. Symptoms of deficiency may include:

• Dry and red skin around the eyes, nose, and mouth
• Hair loss and brittle nails
• Inflammation of the cornea and conjunctiva
• Fungal infections of mucous membranes
• General weakness of the immune system
• Fatigue and lethargy
• Nausea, vomiting, and loss of appetite

Doctors don't immediately think of biotin deficiency when diagnosing these symptoms, as they can also indicate many other health conditions.

Are there any side effects from biotin supplements?

Because biotin is water-soluble, your body will eliminate any excess through urine. This means that even higher doses of biotin are generally considered safe.

Biotin is an essential ingredient in 21Collagen liquid collagen, present in a concentration of 50 mg per 30 ml daily dose of collagen. It contributes to the maintenance of healthy skin, hair and nails, as well as the normal functioning of essential metabolic processes, thus ensuring not only external beauty, but also supporting internal vitality.