October 21, 2024, 11:10 am | Read time: 4 minutes
It is considered a miracle cure for beautiful skin and hair as well as strong nails: biotin. As a dietary supplement, thousands of tablets or capsules are sold over the counter in drugstores or pharmacies. But is it really as good as its reputation? Carmen Dörfler did some research for you and asked an expert.
You have probably heard of biotin many times. Especially if you are looking for a remedy for brittle nails and dull hair. But what exactly is biotin, what is it good for, and what do dermatologists say about its effectiveness? We have done some research for you.
Overview
What exactly is biotin?
Biotin is a water-soluble vitamin. The substance is also known as vitamin B7 or vitamin H. In our body, it plays a major role in the metabolism of fats, carbohydrates, and proteins. It is also significantly involved in energy production and supports the enzymes required for this so that they can break down our food into usable energy. Without biotin, our metabolism could not function properly; the consequences would be various health problems.
How is the vitamin used?
We are most familiar with biotin in the form of tablets and capsules, which are available in pharmacies and drugstores. As a dietary supplement, it is often used internally. However, biotin is also available for external treatment, such as shampoo, conditioner, cream, or serum. In severe cases of deficiency, the doctor may also prescribe an injection. However, this method requires medical clarification.
Biotin can, of course, also be obtained from food. It is found in eggs, nuts, seeds, salmon, liver, spinach, and wholegrain products, for example. If you eat a balanced diet, you will generally cover your daily requirement of biotin. The daily dose that adults should consume is 30 micrograms. The dosage in food supplements is usually significantly higher – between 2,500 and 10,000 micrograms – in order to provide intensive support for hair, skin, and nails.
Attributed effect of biotin
We already know that biotin is supposed to support hair, skin, and nails. So concise, so good. But to be precise, when it comes to hair, biotin is said to promote growth and make hair thicker, making it healthier and stronger.
As for the skin, the vitamin supports overall skin health by promoting the production of fatty acids that strengthen the skin barrier. This allows it to be better protected from external influences and retain moisture better. Biotin is also involved in cell division and cell growth, which helps the skin to renew and regenerate itself. A biotin deficiency can lead to dryness, flaking, redness, or dermatitis.
Biotin also plays an important role in the production of keratin, which in turn is the main component of our nails. Keratin is a protein that makes nails strong and resilient. More biotin should, therefore, also lead to more keratin, which should make the nails thicker and more durable. This should reduce nail breakage and splitting.
Possible risks of supplementation
Like any dietary supplement, biotin should not be taken carelessly. Although biotin is water-soluble, and as soon as too much of it is in the body, it is usually excreted, there can still be side effects from an overdose. In rare cases, this can result in skin rashes or stomach problems. Furthermore, high doses of the vitamin can also falsify laboratory results, especially in hormone or heart tests.
What the expert says
But dermatologist Dr. Timm Golüke reassures us: “People don’t normally have a biotin deficiency because we get enough of the vitamin from our diet.” If you suspect you have a biotin deficiency, you should first consult a doctor to have a blood test done. “However, taking biotin usually does no harm, but the requirement can also be adequately covered by a normal diet.”
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What consumer protection says
Biotin is advertised by manufacturers to promote skin and hair. The EFSA (European Food Safety Authority) has recognized the claims “Biotin contributes to the maintenance of normal skin” and “Biotin contributes to the maintenance of normal hair” as proven. However, statements on the effect of biotin on nails are not permitted according to consumer protection.
Studies show that high doses of biotin (2.5 mg/day) could increase nail thickness, but clinical evidence is lacking. The EU does not allow biotin to be advertised in relation to nails, but zinc and selenium can be combined with corresponding claims. The EFSA – like the STYLEBOOK expert – also points out that the biotin intake in the population is sufficient, which is why additional effects on skin and hair are questionable.