Vitamin H (Biotin)

Description and function

The water-soluble biotin is involved in the metabolism of fats, carbohydrates and amino acids. Also for healthy skin, hair and nails the body needs sufficient vitamin H. The recommended daily requirement is 30-60 µg .

Deficiency symptoms

A lack of biotin occurs mainly in disorders of biotin metabolism, after a long biotin-poor diet or at a greatly increased consumption of raw eggs. These bind the biotin, which then is worse receivable for the body. A long-term deficiency of biotin is evident in symptoms such as hair loss, appetite loss, scaly skin rash and muscle pain.

Foods high in Vitamin H / Biotin

Vitamin H can be found particularly rich in milk, whole grains and legumes.