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Biotin: occurrence, function and more



Biotin, also known under the name Vitamin H is found in large quantities mainly in liver, egg yolks, yeast, nuts, whole grain oats, mushrooms and avocados. Smaller amounts of biotin are included in virtually all animal and plant foods.


Biotin is also known as the “beauty vitamin”. This is due to its importance for skin, hair and nails. Biochemically the vitamin plays an important role in energy metabolism, particularly in the construction and conversion of carbohydrates, fatty acids and amino acids.

Recommended supply

The daily biotin requirement is estimated today at 30-60 ug (micrograms) for men and women aged 15 and over. For children and young people lower values ​​between 10 and 35 micrograms be accepted. Although the vitamin has been known since 1940, no accurate values ​​on demand and availability can be specified.

Symptoms of deficiency

A biotin deficiency can lead to flaking of the skin, hair loss, general weakness, muscle aches, nausea and loss of appetite, conjunctivitis to depression. However, a lack of a healthy person with normal eating habits has never been observed.

Features and facts

Deficiency symptoms may be caused by an excessive consumption of raw egg whites. The avidin binds biotin contained therein and makes it unusable for the body.

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