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Biotin: A miracle cure for skin, hair & nails?

Biotin is also known as Vitamin B7 and is therefore a B-complex vitamin. Our body cannot produce biotin itself, so it is important to obtain this vitamin through food or, if necessary, with the support of dietary supplements. In the following blog article, you will learn everything you need to know about the health benefits and possible symptoms of a deficiency. Additionally, we will show you which low-histamine foods contain biotin.

Biotin – What you should know

Biotin is a water-soluble B vitamin and belongs to the essential nutrients that the body cannot produce on its own. It was formerly known as Vitamin H because it contributes, among other things, to the maintenance of normal skin and hair.

The reference values for the recommended daily intake of biotin increase with age. For infants aged 0-4 months, the value is 4 µg daily, and for adolescents and adults, it is 40 µg daily. For pregnant women, there is no assumed increased requirement, and for breastfeeding women, the reference value is approx. 45 µg per day.

Biotin is responsible for many processes in our body. It contributes to the following functions:

normal energy-yielding metabolism
maintenance of normal skin
maintenance of normal mucous membranes
maintenance of normal hair
normal psychological function
normal functioning of the nervous system
normal macronutrient metabolism

How does a biotin deficiency manifest?

Biotin is a water-soluble vitamin that flows in the bloodstream and excretes any excess or unused amount through urine. At the same time, this means that the body does not build up biotin reserves and, ideally, it should be ingested daily to ensure an adequate supply for the body.

In the following cases, the absorption and processing of biotin are hindered, and there is an increased risk of suffering from a biotin deficiency:

A disruption of the gut flora, for example after long-term use of antibiotics
Long-term alcohol consumption or heavy smoking
Chronic digestive problems such as Crohn's disease, celiac disease, or leaky gut syndrome
A genetic disorder
Regular consumption of raw chicken eggs

Biotin levels can easily be determined by a doctor through an examination of blood serum or urine.

A biotin deficiency can manifest through the following symptoms:

Skin problems
Brittle hair (hair loss)
Digestive issues
Fatigue and exhaustion
Mood swings
Cramps
Cognitive impairment

Biotin in a low-histamine diet

There are actually 8 different forms of biotin, but only one occurs naturally. This is the form we absorb through food. It is also called D-biotin.

Below, we have compiled some foods for you that contain biotin and are suitable for a low-histamine diet.

Salmon (frozen or fresh catch)
Organic beef (as fresh as possible)
Chicory
Cabbage
Mushrooms (1)
Carrots
Oatmeal
Brazil nuts
Rice
Milk
Apples

Conclusion

In summary, biotin is a water-soluble and essential nutrient that our body cannot produce on its own. It is essential that it be consumed in sufficient quantities, as it is involved in many important processes in the body. Therefore, if you cannot fully cover your daily biotin requirement through your diet, additional intake of dietary supplements may be useful.

Would you like to specifically supplement your biotin intake? Biotin is also a component of our MucosaFit and contributes, among other things, to the maintenance of normal mucous membranes. The formula combines biotin with other selected nutrients and ingredients such as vitamins A, C, D, and E, zinc, L-glutamine, fennel, and flaxseed.