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

Biotin is also known as vitamin B7 and is therefore a B vitamin. Our bodies cannot produce biotin themselves, so it's important to obtain this vitamin through food or, if necessary, through supplements . In the following blog article, you'll learn everything you need to know about the health benefits and possible symptoms of a deficiency. We'll also 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 itself. It was formerly also known as vitamin H , as it contributes to the maintenance of normal skin and hair, among other things.

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. No increased need is assumed for pregnant women , and for breastfeeding women , the reference value is approximately 45 µg per day.

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

to a normal energy metabolism
for maintaining normal skin
to maintain normal mucous membranes
to maintain normal hair
normal psychological function
to normal functioning of the nervous system
to a normal metabolism of macronutrients

What are the symptoms of a biotin deficiency?

Biotin is a water-soluble vitamin that circulates in the bloodstream and excretes any excess or unused amount in the urine . This also means that the body does not build up biotin reserves and it should ideally be consumed daily to ensure an adequate supply .

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

A disruption of the intestinal flora, for example after prolonged 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 hereditary disease
Regular consumption of raw chicken eggs

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

A biotin deficiency can manifest itself through the following symptoms :

skin problems
brittle hair (hair loss)
Digestive problems
Tiredness and exhaustion
Mood swings
cramps
cognitive impairments

Biotin in a low-histamine diet

There are actually eight different forms of biotin, but only one occurs naturally . This is the form we obtain 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 freshly caught)
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 bodies cannot produce on their own . It is crucial to consume it in sufficient quantities , as it is involved in many important bodily processes. Therefore, if you cannot fully meet your daily biotin requirements through your diet, taking supplements may be beneficial.