What should I know about vitamin biotin wirkung bedarf und mythen im check?

Biotin (vitamin B7) is a water-soluble B vitamin that acts as a coenzyme for carboxylases involved in fat, carbohydrate, and amino acid metabolism. The recommended daily intake for adults is 30–60 µg, easily met through a balanced diet (eggs, nuts, liver). Deficiency is rare, occurring only in extreme malnutrition, prolonged raw egg white consumption (avidin), or certain gut disorders. Myths: Biotin is heavily marketed for hair, skin, and nail health, but evidence for benefit in healthy individuals without deficiency is weak. Controlled trials show improvement only in those with confirmed biotin deficiency. High doses (≥10 mg/day) can interfere with laboratory tests (e.g., thyroid hormones, troponin), leading to misdiagnosis – a critical safety note. Supplementation without medical need is not recommended. Evidence: strong for biochemistry and requirements (human-strong); weak for cosmetic benefits in non-deficient individuals (marketing).