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Healthy ageing requires plenty of magnesium

Healthy ageing requires plenty of magnesiumMagnesium is important for numerous physiological functions. In a new review article published in Nutrients, researchers have looked at the relation between the body’s magnesium levels and a variety of different ageing markers. Also, they hypothesize that optimal intake of magnesium throughout life is an easy and inexpensive way to obtain healthy ageing.

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Overview of vitamins, minerals, and essential fatty acids


Overview of vitamins, minerals, and essential fatty acids

Vitamins, minerals, omega-3 and omega-6 fatty acids, and Q10 are nutrients that we need in certain quantities in order to support vital body functions.
Nutritional supplements containing vitamins and minerals must be labeled in accordance with the reference values.

This overview serves as general information about the different vitamins, minerals, and essential fatty acids and how they work.

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the Vitamin and Mineral Guide

Biotin (Vitamin B7, vitamin B8, vitamin H)

There are various forms of biotin and they all belong to the family of B vitamins. Biotin is synthesised from bacteria (including gut bacteria) and mold and yeast fungus, algae, and certain plants. Biotin is water-soluble and because it does not get stored in the body we depend on regular intake/production of the nutrient. Biotin is removed when boiled in water.

Functions and importance for

  • Uptake and turnover of carbohydrate, fat, and protein
  • Regulation of sugar metabolism. Type-2 diabetics often have lower biotin levels in their blood
  • Nervous system
  • Mental balance
  • Production of urea
  • Maintenance of mucous membranes
  • Skin and hair

Deficiencies and poor utilisation may be caused by

  • Overconsumption of alcohol
  • Poor intestinal flora that destroyed the production of the microflora
  • Long-term treatment with antibiotics and sulfa preparations that destroy the production of the intestinal flora
  • Medical drugs against epilepsy
  • Consumption of many raw egg whites that contains the protein compound avidin that binds biotin and prevents the uptake of the nutrient. Avidin is inactivated when heated.
  • Old age

Deficiency symptom

  • Fatigue
  • Symptoms of the nervous system
  • Depression
  • Muscle pain
  • Skin rashes by the mouth, nose, and ears
  • Greyish skin
  • Hair loss

Detection of biotin deficiency

The content of the enzyme propionyl-CoA in the white blood cells is used as a markers to detect a person's biotin status


Mainly organ meat, eggs, fish, whole-grain, mushrooms, fruit, greens, and nuts.

Content of biotin (vitamin B8) in micrograms per 100 grams

Pork liver/calf liver

Kale 36
Eggs 25
Oats 19
Mushrooms 16

Recommended daily allowance (RDA)

Adults: 11 years of age and older: 50 micrograms
Children: 1-10 years of age: 8 micrograms

Increased need

  • The mentioned deficiency symptoms and with use of certain medical drugs
  • Pregnancy and lactation
  • Overconsumption of alcohol
  • Poor intestinal flora
  • Old age
  • Certain types of antibiotics and epilepsy drugs

Important information

Supplements should normally be taken with other B vitamins and not together with antacids.

Overdosing - side effects

No side effects have been observed. However, it is advised not to ingest daily doses in excess of 225 micrograms.

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