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.
Functions/benefits
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.
Deficiency
Hair loss.
Anorexia.
Dermatitis.
Dry scaly skin, eczema.
Fatigue.
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.
Toxicity
None known.
|
