Vitamin H or Biotin
Vitamin H, otherwise known as Biotin and Co-Enzyme R is produced by the good bacteria in your intestines and is essential for metabolism.
This vitamin helps the body use the energy it gets from food as well as help in the formation of fatty acids. It also promotes healthy skin, hair, nerves and bone marrow.
Your body can make enough of this vitamin to suit it’s needs so a supplement with Vitamin H is not necessary for healthy individuals who are eating a well balanced and healthy diet.
Foods High In Vitamin H
Many of the foods you eat each day are high in biotin or vitamin H. These foods include: bananas, eggs, cashews, liver, mushrooms, milk, salmon, tuna, walnuts, green peas, brewers yeast and brown rice.
Dosage
Adult men and women should get 30 MG of this vitamin each day.
Side Effects
No known side effects – supplements do not contain toxic levels.
Symptoms of Vitamin H Deficiency
Since your body can make enough of this, deficiency is extremely rare. Symptoms may include muscle soreness, depression, anemia, loss of hair, loss of appetite and dermatitis.
Other Considerations
Long term and excessive use of antibiotics, alcohol and sulfonamides may lead to Vitamin H or Biotin deficiency. Eating too many raw egg whites can also cause a deficiency. If you are taking a supplement, it’s effectiveness may be reduced by heat so refrigeration is recommended.
When taking your Vitamin K, Biotin, or Co-Enzyme R supplements, it is also helpful to take a supplement containing manganese, vitamin C, zinc, sulphur, and B complex vitamins.
|
