Biotin, also known as vitamin H or vitamin B7, is part of the B complex of vitamins and is water-soluble. Vitamin H is produced by intestinal bacteria and is abundant in many foods.

Functions of Vitamin H include:

  • Assists other B vitamins in the proper metabolism of food and create energy for the body
  • Especially helpful for:
    • Hair
    • Nails
    • Skin (especially dermatitis, and dry/greyish skin conditions)
    • Muscle ( unexplained muscle pain)

    • Nausea and decreased appetite

Vitamin H or Biotin is also thought to:

  • improve cognitive function
  • reduce inflammation
  • help lower blood sugar in people with diabetes
  • increase “good” HDL cholesterol and decrease “bad” LDL cholesterol

 

Vitamin H Deficiency:

  • Poor appetite
  • Skin problems
  • Hair loss
  • Muscular pain or numbness

 

Common Food Sources of Biotin:

  • Milk
  • Nuts
  • Whole grains (try Ezekiel bread)
  • Most vegetables (spinach, cauliflower)
  • Organ meats, especially liver
  • Salmon
  • Eggs (especially yolk)
  • Apples, bananas, avocado, berries

 

Popular nutrients that may also help with hair growth and thickness include:

  • melatonin
  • zinc
  • vitamin A
  • selenium
  • saw palmetto
  • horsetail (Equisetum arvense sp.)
  • acerola cherry (Malpighia glabra)
  • vitamin C

 

Daily recommended value of Biotin is: 30 micrograms for male and female adults over 19 years old.

To get the most biotin benefits, purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or toxins in order to get the most benefits.

If you would like to learn more about Biotin and vitamin deficiencies, Body ‘N’ Bloom offers the Metabolic Balance diet weight loss program with a free consultation.