All About Vitamins

Vitamin H (Biotin)
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Why vitamin H (biotin) is good for you

Biotin is referred to as Vitamin H and is part of the Vitamin B complex group. It is a co-factor vitamin which works synergistically with the rest of the B vitamins.

Vitamin H (biotin) is used to assist cell growth, in the production of essential fatty acids, as well as in the metabolism of fats and proteins. It plays a role in the Kreb cycle, which is the process in which energy is released from food. Vitamin H (biotin) not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide. Vitamin H (biotin) is also helpful in maintaining a steady blood glucose level.

Vitamin H (Biotin) is associated with healthy hair, skin, sweat glands, nerve tissue and bone marrow and assisting in muscle pain.

 

Important vitamin H (biotin) facts

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Groups at risk of vitamin H (biotin) deficiency

Talk to a medical professional about vitamin H (biotin) supplements BEFORE taking them

 

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Symptoms of vitamin H (biotin) deficiency

Deficiency of vitamin H (biotin) is very rare, but can happen and symptoms are:

  • depression
  • dry, scaly skin
  • elevation of cholesterol levels
  • fatigue
  • loss of appetite
  • nausea
  • tongue inflammation
  • vomiting

 

Vitamin H (Biotin) and health

  • Hair health - vitamin H (biotin) 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. This does not mean that baldness is a sign of vitamin H (biotin) in short supply - severe hair loss might just be indicative of vitamin H (biotin) being deficient

Talk to a medical professional about vitamin H (biotin) supplements BEFORE taking them

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Vitamin H (Biotin) in food

FOOD AMOUNT
Vitamin H (mcg)
Brewer's yeast - dried
1 packet
200
Chicken liver, fried
75g
85
Kidney, fried
100g
42
Egg, raw
1 medium
25
Skim milk - dried
12g
16
Cod roe
100g
15
Wheatbran bread
1 slice
14
Oysters, raw
12
10
Rye crispbread
1 biscuit
7
Wholemeal bread
1 slice
6
Camembert cheese
25g
6

 

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Vitamin H (Biotin) recommended daily intake (RDI)

RDA lifestage age Amount
  INFANTS 0-6mths
7-12mths
5mcg
6mcg
  CHILDREN 1-3yrs
4-8yrs
8mcg
12mcg
  CHILDREN 9-13yrs
14-18yrs
20mcg
25mcg
  ADULTS 19-50yrs
30mcg
  SENIORS 51+yrs 30mcg
  PREGNANT   30mg
  LACTATING   35mg
 
TOLERABLE UPPER LIMIT
none established
 
TOXIC LEVELS none established - vitamin H (biotin) is a water soluble vitamin and therefore excess amounts are usually excreted in the urine


The tolerable upper limits should only be taken for short periods and only under medical supervision.

 

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Vitamin H (Biotin) works best with

 

 

Overdosage, toxicity and cautions for vitamin H (biotin)

No known toxic levels for vitamin H (biotin) are known, as any excessive intake is easily lost in the urine and faeces.

No known side effects from high doses of vitamin H (biotin) supplements are known.



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references

 

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Last reviewed: 1 January 2009 || Last updated: 1 January 2009

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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