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The water-soluble biotin is a vitamin of the B group. As a co-enzyme, biotin is important in the metabolism of amino acids, fatty acids and carbohydrates. Undersupply is very rare with a balanced diet. Certain rare hereditary enzyme defects can cause a biotin deficiency. Frequent consumption of raw eggs can also lead to biotin deficiency. However, this does not occur when heating eggs.
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- Where is biotin found?
- How much biotin do we need?
- Too much / too little biotin
Where is biotin found?
Good sources of biotin include liver, soybeans, boiled eggs, oatmeal, spinach, mushrooms, lentils and nuts.
How much biotin do we need?
The exact value is not known. The estimated value for an adequate intake for adults (25 to <51 years) per day according to the DA-CH reference values is between 30–60 µg biotin. This estimate also applies to pregnant and breastfeeding women. For more information, see Covering Your Daily Vitamins. You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values.
Too much / too little biotin
- So far, no dangerous (toxic) effects are known from overdosing with biotin.
- So far, no deficiency symptoms have been observed with a balanced diet. Long-term consumption of raw eggs can lead to a biotin deficiency. Raw eggs contain a substance (avidin) that binds biotin and makes it unusable for the body. Caution: Raw eggs can also contain salmonella. Eating raw eggs is therefore not recommended. In addition, rare, congenital enzyme weaknesses or enzyme defects can lead to a biotin deficiency. These include, for example, the genetic biotinidase deficiency or the hereditary biotin-dependent enzymopathy.
- Typical symptoms of deficiency include inflammatory skin reactions (seborrheic dermatitis), inflammation of the conjunctiva (conjunctivitis), weakness, underweight (anorexia), nausea and depression.
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