Ingredient information: Vitamin B8
What is vitamin B8?
Vitamin B8, or biotin, is a water-soluble vitamin. It is a coenzyme of carboxylases (enzymes!).
What are the properties of vitamin B8?
Vitamin B8 (biotin) is necessary for the function of biotin-dependent carboxylases (incorporation of CO2 into various substrates). These enzymes play key roles in metabolism. In humans, there are four carboxylase enzymes that require biotin:
- Pyruvate carboxylase
- Acetyl-CoA carboxylase
- Propionyl-CoA carboxylase
- β-Methylcrotonyl-CoA carboxylase
These enzymes all play key roles in energy metabolism.
Biotin is soluble in water and alcohol. In water, it is heat-stable. However, it is degraded by UV light and sensitive to oxygen.
Biotin is supplied partly by food and partly by the intestinal microbiota (the intestinal "flora").
Biotin deficiency does not occur spontaneously, but it can be observed in patients with significantly reduced intestinal absorption, kidney failure, or alcoholism. The deficiency leads to fatigue, weight loss, skin problems, and hair loss (alopecia). Digestive and neurocognitive disorders may also occur.
What foods are richest in vitamin B8?
Vitamin B8 is present in trace amounts in almost all foods of plant or animal origin. It is found in greater abundance in offal and egg yolks.
Below are some examples of foods and their biotin concentration (µg/100g):
- Dry yeast: 180 - 400
- Offal: 20 - 130
- Eggs: 20 - 25
- Mushrooms: 11 - 16
- Meats and fish: 0.1 - 10
- Dairy products: 2 - 5
- Dairy products: 0.2 - 0.8
- Vegetables and fruits: 0.1 - 5
⚠️ When cooking in water, the amount of vitamin B8 present in food decreases (-10 to -40%).
The recommended daily intake is 80 µg/day for adults.
What are the health claims of vitamin B8?
EFSA authorises the use of health claims for products containing vitamin B8.
They must provide a minimum of 7.5 µg of vitamin B8 per 100g, 100ml or per portion.
Products meeting these criteria can claim to contribute to:
- At metabolism normal energy
- to the normal functioning of the nervous system
- to the maintenance of hair, skin and mucous membranes normals
- At metabolism normal food
- to normal mental functions
What are the contraindications and side effects of vitamin B8?
No risk of overdose or side effects.