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Vitamin H is an essential water-soluble B vitamin which is also known as biotin or vitamin B7. Biotin is not one of the more famous vitamins but it is such an advantageous vitamin that it should not be ignored. The name biotin comes from the Greek word ‘bios’ that means “life”. Certain enzymes do not work properly without biotin and various complications can take place involving the skin, intestinal tract, and nervous system. Vitamin H is important for normal growth and development. In the intestines, bacteria produce enough biotin for the body that’s why most people would not need an additional supplement of vitamin H.

Vitamin H is a necessary vitamin for all organisms on the earth. Naturally, it is available in many foods including liver, salmon, carrots, bananas, cauliflower, soy flour, cereals, yeast and other foods. Most people who eat health foods do not have a Vitamin H deficiency, as daily requirements are low, and as so many foods contain it, and as the body naturally produces it. However, if you eat the typical packaged foods you may be lacking this vitamin, and many other nutrients. A symptom of deficiency of this vitamin is thinning of hair which can lead to total hair loss. Some recent studies have shown that biotin is also essential for processes on the genetic level in cells (DNA replication and gene expression).

Functions of Vitamin H in the Body:

• Vitamin H is helpful in maintaining a steady blood sugar level
• Functions in metabolism of fats, carbohydrates, proteins and amino acids
• Essential for release of food energy
• Could relieve muscle pain and depression
• Helps in the formation of fatty acids
• Reduces symptoms of zinc deficiency
• Vitamin H not only helps in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.
• It helps in the growth of hair, skin, nails, sexual organs, blood cells and bone marrow; and at a more basic level, biotin is necessary for gene replication.
• Vitamin H is a co-enzyme which means it can speed biochemical process in the body which means more detoxification and more health.

Recommended dosage of vitamin H:

• For Men: 30 mcg
• For Women: 30 mcg
• For Pregnancy: 30 mcg
• For Lactation: 35 mcg

Sources of Vitamin H:

Vitamin H is fairly bioavailable in foods, and exists in bacteria which live in the human gut. Nutritional sources of Vitamin H include milk, Brewer’s yeast, organ meats, soybeans, and egg yolk. Other sources are almonds, bananas, brown rice, bulgur wheat, butter, calf liver, cashew nuts, cheese, chicken, clams, green peas, lentils, liver, mackerel, mushrooms, oat bran, oatmeal, peanut butter, peanuts, salmon, split peas, tuna, and walnuts.

How to use vitamin H?

Available as:

• Liquid dosage form is the best form due to its high bio availability and fast absorption. So, always select liquid as your first choice when supplementing your diet.
• Tablets are also available.

Benefits of vitamin H:

Vitamin H is an essential vitamin for the growth and health of body. As a dietary supplement, the major benefit of vitamin H is in strengthening hair and nails. It may improve thin or splitting toenails or fingernails and improve hair health. Also, it is used to combat alopecia (partial or complete loss of hair) in both children and adults. Biotin helps in the converting of fatty acids and glucose into fuel for the energy that you require to go about your day. It plays a special role in enabling the body to use blood sugar (glucose), a major source of energy for body fluids.

Vitamin H has primary role in the metabolism of fats, proteins, carbohydrates and amino acids and helps to produce certain enzymes that your body needs for normal functioning. Also, it plays a part in keeping sweat glands, nerve tissues, and marrow healthy and working efficiently. For people in weight loss programs, it has been used to help them metabolize fat more efficiently.

Biotin supplements have been used to treat a variety of conditions:

• Type 2 diabetics have successfully used biotin to help stabilize their blood sugar levels.
• Low muscle tone and muscle cramps have been attributed to biotin deficiency, because of biotin’s role in maintaining the nervous system and converting carbohydrates into energy.
• Weak fingernails can be strengthened by taking biotin; supplements marketed for Hair, Skin and Nails typically contain this vitamin.
• Seborrheic dermatitis, or ‘cradle cap’, has been improved by biotin supplements, particularly when the condition occurs as a result of Phenylketonuria (PKU).
• Biotin supplements can successfully combat hair loss problems of both men and women. Also, it may help to reverse graying hair in those with marginal biotin deficiency. Haircare products containing biotin are unlikely to be effective, since the vitamin is not readily absorbed through the skin. For hair, skin and nail problems, large quantities of biotin are generally recommended, between 1,500 and 2,500 micrograms a day.

Deficiency symptoms of Vitamin H

• Hair loss
• Seborrheic dermatitis (cradle cap)
• Anemia
• Depression
• Hallucinations
• Fatigue
• Nausea
• Anorexia
• Dry, scaly skin
• High blood sugar
• Inflammation or pallor of the skin and mucous membranes
• Insomnia
• Loss of appetite
• Muscular pain
• Soreness of the tongue

Vitamin H overdose, toxicity, side effects:

Most daily multi-vitamins contain vitamin H. No side effects have been reported for biotin in amounts up to 10 milligrams a day. Same as other water soluble B-vitamins, excess vitamin H is excreted in the urine. In people without disorders of biotin metabolism, doses of Vitamin H up to 5 mg/day for two years were not related with adverse effects.

Interactions:

• Interacts with: Combined effect
• Long term antibiotics (broad spectrum): May lead to significant biotin deficiency.
• Sulfonamides: May bring about significant biotin deficiency.
• Alcohol/Tobacco products: Biotin absorption is reduced.

Vitamin H (Biotin) Video from Youtube:

Health Benefits of Biotin Video from Youtube:

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