Vitamin H – Benefits, Deficiency Symptoms And Food Sources

Vitamin H

Other names :: Biotin

Vitamin H is essential to normal growth and development and overall health. Bacteria in the intestines produce enough biotin for the body so that most people would not need an additional supplement of vitamin H. Vitamin H is part of the Vitamin B complex group and might be interesting to some people since one of the most visible symptoms of shortage of this vitamin is thinning of hair which can lead to total hair loss.

Actions and benefits of vitamin H

  • Metabolism of fats, carbohydrates, proteins and amino acids.
  • Could relieve muscle pain and depression.
  • Biotin is also helpful in maintaining a steady blood sugar level.
  • Helps in the formation of fatty acids.
  • Essential for release of food energy.
  • Vitamin H not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.

Recommended dosage of vitamin H

  • Men – 30 mcg
  • Women – 30 mcg
  • Pregnancy – 30 mcg
  • Lactation – 35 mcg

Deficiency symptoms of Vitamin H

When more may be required

Bodybuilders and athletes consuming raw eggs should be careful of not running into a biotin shortage, since raw eggs contain avidin, which binds with the biotin, making it impossible to be absorbed by the body.

Long term users of antibiotics may also have to look at their biotin levels.

Best food sources of vitamin H

Almonds, oat bran, walnuts, tomatoes, green peas, bananas, milk, soybeans,some mushrooms.

How to use vitamin H

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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