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Vitamin H: Biotin Benefits, Sources, Dosage, Deficiency & Precaution.

 Vitamin H: Biotin Benefits, Sources, Dosage, Deficiency & Precaution.

Vitamin H is also called as a Biotin, it is one of the B complex vitamin. Vitamin H is water soluble vitamin that's  body does not store it, so daily intake is necessary. Vitamin H is a coenzyme for five carboxylase enzyme which are involved in the digestion of carbohydrates, synthesis of gluconeogenesis & synthesis of fatty acids.

Human body needs vitamin H to metabolize carbohydrates, fats & amino acids the building block of protein. Vitamin H in foods usually binds to proteins. Vitamin H is one of the lesser known vitamin that play role in maintaining a healthy & balanced diet.

Vitamin H can not be synthesizes by human body cells but it can be produced by the help of bacteria & it can be present in various foods.

Biotin is a stable at room temperature & can not destroyed by cooking. 

Biotin is also considered as a " Beauty Vitamin". Sufficient level of vitamin H has a positive impact on skin, liver & nervous system.

British Journal of Nutrition has also published that vitamin H linked to with the diabetic properties, due to its effect in regulating glucose level in the food.

According to the Global Fortification data exchange Vitamin H deficiency is so rare that's why no need of fortified with vitamin H.

Sources of Vitamin H :

  1. Whole Egg
  2. Salmon
  3. Tuna
  4. Peanut Butter
  5. Chicken
  6. Organ Meat
  7. Wheat Bran
  8. Mushrooms
  9. Pulses & Grains 
  10. Oysters
  11. Almond
  12. Chocolate
  13. Baker's Yeast
  14. Avocado
  15. Pork
  16. Turkey
  17. Broccoli
  18. Strawberry
  19. Tomato 

Deficiency :

Biotin (Vitamin H) deficiency rare in humans. 
  1. Thin Finger Nails
  2. Hair Loss
  3. Conjunctivitis
  4.  Dermatitis
  5. Red Rashes Around The Eye, Mouth
  6. Depression
  7. Lethargy
  8. Hallucination
  9. Ataxia
  10. Seizers
  11. Impaired Human Function
  12. Increases Risk of Human Function 

Benefits of Vitamin H:

  1. Lowers Blood Glucose.
  2. Improves Nails, Hairs & Skin.
  3. Helps in Maintaing Healthy Pregnancy.
  4. Treats Multiple Sclerosis.
  5. Ganglia Disease.
  6. Regulate Metabolism Level.
  7. Protects Heart.
  8. Boosts Immunity Power.
  9. Repairs Tissue & Muscles.
  10. Supports Adrenal Function & Thyroids.
  11. Promotes Weight Loss.
  12. Promotes Brain Function.

Precaution :

  • Anyone who is considering taking vitamin H supplements should first check with doctor or concern health person. μg/day
  • Vitamin H has not been associated with side effects, even in high doses & it considered to be nontoxic.
  • If vitamin H taken in a large therapeutic doses 2000μg + any surplus is harmlessly expelled in your urine.


  • The European Food Safety Authority (EFSA) also identifies Als, setting value at 40μg/day for adults, during pregnancy at 40 μg/day & for breastfeeding women at 45 μg/day, for children ages 1-17 years at Als increase with age from 20-35  μg/day.
  • According to the National Academy of Sciences :
Infants                    - 6 Months                            - 5mcg
Infants                    - 12 Months                          - 6 mcg
Children                 - 1 to 3 Years                         - 6 mcg
Children                 - 4 to 8 Years                         - 12mcg
Children                 - 9 to 13 Years                       - 20mcg
Adolescents           - 14 to 18 Years                     - 25mcg

Adults                    - 19 Years & above               -30mcg
                               - Pregnant Women               - 30mcg
                               - Breastfeeding Women       - 35mcg

  • According to Institute Of Medicine (IOM) suggests on adequate intake 30mcg a day for adults aged 19 years & over.


  1. Nice information article about vitamin B7 or biotin, nicely explained. thanks for sharing knowledge.
    hair loss issue


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