| Vitamin H (Biotin) | ||||||||
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- Why vitamin H (biotin) is good for you
- Important vitamin H (biotin) facts
- Groups at risk of vitamin H (biotin) deficiency
- Symptoms of vitamin H (biotin) deficiency
- Vitamin H (Biotin) and health
- Vitamin H (Biotin) in foods
- Vitamin H (Biotin) recommended daily intake (RDI)
- Vitamin H (Biotin) works best with
- Overdosage, toxicity and cautions for vitamin H (biotin)
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
- Vitamin H (biotin) is not easily destroyed
- It seems that vitamin H (biotin) may affect hair color, together with PABA, vitamin B5 (pantothenic acid) and folic acid. Some research have had varying results using vitamin H (biotin) supplements in returning hair to its original color. This has proved only successful to a limited degree and only when natural vitamins were used, as the synthetic vitamins did not influence the results very much
- Vitamin H (biotin) is present in many foods (cheese, beef liver, cauliflower, eggs, mushrooms, chicken breast, salmon, spinach, brewer's yeast, nuts) and can also be manufactured in the body should a small shortfall occur
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Groups at risk of vitamin H (biotin) deficiency
- Bodybuilders and athletes - consuming raw eggs may cause a vitamin H (biotin) shortage, since raw eggs contain avidin, which binds with the vitamin H (biotin), making it impossible for it to be absorbed by the body
- Long term users of antibiotics - may also have to look at their vitamin H (biotin) levels, as they may be depleted through the long term use of antibiotics
Talk to a medical professional about vitamin H (biotin) supplements BEFORE taking them
Symptoms of vitamin H (biotin) deficiency
Deficiency of vitamin H (biotin) is very rare, but can happen and symptoms are:
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Talk to a medical professional about vitamin H (biotin) supplements BEFORE taking them
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| 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 |
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 |
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| 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.
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.
references
- Houchman LG, et al. Brittle nails: response to biotin supplementation. Cutis. 1993;51:303–307
- Maebashi Y et al. Therapeutic evaluation of the effect of biotin on hyperglycemia in patients with non-insulin dependent diabetes mellitus. J Clin Biochem Nutr. 1993 May; 14(3):211-218
- Office of Dietary Supplements USA - has the official USA RDI for all vitamins (these are also adopted by Australia), accessed 9 August 2005
- Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
- Said HM. Cellular Uptake of Biotin: Mechanisms and Regulation. Journal of Nutrition. 1999;129:490-493
- Said HM, et al. Biotin uptake by human colonic epithelial NCM460 cells: a carrier-mediated process shared with pantothenic acid. Am J Physiol Cell Physiol 275: C1365-C1371, 1998
- Wolf B, Grier RE, Secor McVoy JR, Heard GS. Biotinidase deficiency: A novel vitamin recycling defect. Journal of Inherited Metabolic Disease, 1985. 8 (1); 53-58
- Zempleni J. Biotin biochemistry and human requirements. The Journal of Nutritional Biochemistry 1999, Volume 10, Issue 3, Pages 128-138
