Biotin (Vit. B7)

Biotin is one of the water-soluble vitamins of the B group and is also known as vitamin H and vitamin V7. Biotin is known as an important component for hair and skin.

The recommended intake is 50 µg per day. The Federal Office of Public Health does not set a maximum amount.

Like all B vitamins, biotin is a component of enzymes and is therefore involved in metabolic processes. Biotin-dependent enzymes process carbohydrates, fats and proteins so that the body can use these nutrients as energy sources and building blocks. Biotin is an important component of our hair, often also known from advertising. It supports the so-called keratin proteins, which are essential for your hair. Keratin is not only a building block in the hair, but also in the skin. Biotin is therefore also necessary for normal and healthy skin.

The permitted health claims for biotin are as follows:
- Biotin contributes to the maintenance of normal hair.
- Biotin contributes to the maintenance of normal skin.
- Biotin contributes to normal energy metabolism.
- Biotin contributes to the normal functioning of the nervous system.
- Biotin contributes to normal macronutrient metabolism.
- Biotin contributes to normal psychological function.
- Biotin contributes to the maintenance of normal mucous membranes.

There are no meaningful studies or experiments on the actual biotin requirement. Both the Federal Office of Public Health (FOPH) and the Swiss Society for Nutrition (SGE) recommend 50 µg of biotin for daily intake.

You can get biotin from both animal and plant-based foods. However, the products contain different amounts of the vitamin. As always, the information varies depending on the source.

In principle, high amounts of biotin are found in beef liver, yeast, egg yolks, peanuts and oatmeal. Grains and grain products, milk and dairy products, tomatoes, carrots, cheese and meat contain slightly less biotin. However, these foods tend to end up on the plate much more often than beef liver and egg yolks. That is why they are the most important sources of biotin.