- This water soluble vitamin is also called biotin, and is in fact one of the B-complex vitamins that can help the body break down fats, carbohydrates and proteins into energy. Vitamin H is usually produced in small amounts by natural bacteria that are present in the intestines, and consequently, a deficiency is quite rare so usually there is no need for someone on a balanced diet to take additional supplements of this vitamin. In the case of pregnancy or certain medical conditions, more vitamin H would be needed.
The Health Benefits of This Vitamin
The advantages of ingesting supplements of vitamin H or biotin are the following:
- it wards off or remedies some insufficiencies during the prenatal period
- assists in treating diabetes
- aids the use of amino acids, folic acid, pantothenic acid (vitamin B5) as well as vitamin B12
- helps with the transfer of carbon dioxide in the body
- essential for releasing food energy
- aids healthy hair growth
- helps with brittle nails
- treat all sorts of thyroid disorders
- helps cure alopecia as well as acne
- is helpful in relieving muscle pain
- is beneficial for those suffering from depression
- assists the body in various metabolic chemical conversions
What Happens in the Case of Vitamin H Deficiency?
The following ailments might occur in the case of vitamin H deficiency:
- Muscle cramps
- Grayish skin color
- Nausea and vomiting
- Cradle Cap in infants
- Dry, scaly skin
- Hair loss
- High cholesterol
- Mental depression
- Muscular pains
- Tongue inflammation
- Extreme exhaustion
- Loss of appetite
Where Can It Be Found?
Except for being created by the digestive tract bacteria, as perhaps the most interesting and relevant source, vitamin H can be obtained by eating sardines, egg yolks and sardines, as well as brewer’s and savory yeast. Abundant with this nutrient are also whole grains, green vegetables, bananas, cauliflower, nuts, and mushrooms. Also, animal kidneys, all sorts of dairy products, and soya beans contain biotin.
What Is the Recommended Dosage?
Suggested Intake Every Day
The suggested allowance of biotin per day is 30 mcg (micrograms) for adults aged 19 and over, which also includes women who are pregnant. On the other hand, women who are breastfeeding require 35 mcg of biotin daily. However, medicinal dosages of biotin are far higher. As much as 3,000 mcg of biotin or vitamin H might be taken for easily broken nails, or from 7,000 to 10,000 mcg daily for diabetes mellitus. It is par for the course to say that one’s health care provider should he consulted prior to taking any amount of this vitamin.
Vitamin H is considered to be very safe, due to the fact that vitamin H can be found in many ordinary foods. Nevertheless, some research studies caution against the supporting of the restorative use of vitamin H for any other reasons other than a deficiency. A prudent dosage amount of biotin for pregnant or breastfeeding women and children has not yet been determined. It is also wise to bear in mind the fact that eating raw egg whites, particularly in great quantities, may produce a biotin deficiency and thus decrease the positive results of biotin supplements.
Some Helpful Advice
If you have kidney or liver disease, cease from taking any vitamin H or biotin. If you are ingesting biotin to boost anticonvulsant drugs, take the supplement no less than two hours prior to or following the ingesting of the medication