The Vitamin Guide Series: Vitamin H – Biotin

The Vitamin Guide Series: A-Z – Volume 13

Vitamin H – Biotin

Vitamin H


Biotin, also known as vitamin H & vitamin B7, is a water soluble B-complex vitamin that plays an important role in helping the body metabolise proteins & process glucose.

Your body needs biotin to metabolise carbohydrates, fats & amino acids, the building blocks of protein.

Biotin is often recommended for strengthening hair & nails. Like all B vitamins, it is water soluble, meaning the body does not store it.


The Benefits of Vitamin H…

  • Biotin (Vitamin H) is required for normal growth & development, & overall general health.
  • Helping the body metabolise proteins, fats & carbohydrates
  • Helping the body produce & utilise glucose & certain amino acids in the body
  • It also contributes towards healthy nails, skin & hair
  • It functions as a component in the production & utilisation of both glucose & certain amino acids in the body.
  • Biotin has also been utilised to help treat alopecia (hair loss), as well to treat premature graying, although this would probably only work for people who have extremely low levels of biotin.
  • It may help to reduce the symptoms of zinc deficiency.
  • Biotin supplements are occasionally given to people with diabetes, to help lower their blood sugar levels. People who suffer from type 2 diabetes are also often observed to have low biotin levels.
  • Biotin has also been used as part of a weight loss plan to increase the efficiency of fat metabolism


The Optimal Amount of Vitamin H…


19 years & older 30 micrograms a day
Pregnant women 30 micrograms a day
Breastfeeding women 35 micrograms a day



Foods that Contain Vitamin H….

  • Swiss Chard
  • Carrots
  • Onions
  • Cucumbers
  • Cauliflower
  • Almonds, Walnuts & Other Nuts
  • Yeast
  • Goat’s Milk & Cow’s Milk
  • Berries & Fruits
  • Halibut
  • Chicken Eggs – Eggs are a source of biotin (It’s important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That’s because a specific element in the egg whites binds to the element & prevents it from being distributed properly. It’s important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency)


The Bottom Line…

A varied, balanced diet will generally contain a sufficient amount of the vitamin H (biotin) for most people.

However, the processing of foods destroys some of the biotin content of food. Foods that go through less processing, will generally retain higher levels of vitamin H. Additionally, bacteria create small quantities of biotin in the intestines, which can then be used by the body to help meet the body’s daily needs.


To Your Best Health

ShapeTrainer Daniel Grant



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