Vitamin H (Biotin)
The Hair Vitamin


VITAMIN H (Biotin, co-enzyme-R)
The “Hair Vitamin” - because the most visible symptoms of Biotin deficiency is thinning hair which could lead to total hair loss. A member of the vitamin B complex family, it is also known as vitamin H.

Required in cell growth, the production of fatty acids, metabolism of fats, and proteins.
Plays a role in the Kreb cycle (the process in which energy is released from food).
Promotes healthy hair and skin.
Prevents hair from graying and prevents baldness.
Healthy sweat glands, nerve tissue, and bone marrow.
Reduces muscle pain.
Helps with the transfer of carbon dioxide.
Helps in maintaining a steady blood sugar level.

Hair loss.
Dry scaly skin, eczema.
Loss of appetite.
Nausea and vomiting.
Mental depression.
Tongue inflammation.
Impairment of fat metabolism and high cholesterol

Although a shortage of Biotin is very rare, it can happen (biotin is depleted in the body by alcohol).

Food Sources
Apples, most fruits and vegetables. Soybeans. Sardines. Legume. Whole grains. Brewer’s yeast and egg yolks are rich in biotin (but raw egg whites contain avidin - a protein that prevents biotin absorption. Unless you eat your eggs raw, this should not be a problem). Meats. Liver.

U.S. RDA: 300 mcg
EU RDA: 0.15mg
Supplements: 25-300mcg

Nutrient Destroyers
Alcohol. Caffeine. Raw egg whites.