All the information you need to know about Vitamin H


What is Vitamin H?

Vitamin H, also known as biotin or vitamin B7, is a water-soluble vitamin that belongs to the B-vitamin complex. It plays a crucial role in various metabolic processes in the body. Vitamin H is essential for the metabolism of carbohydrates, fats, and proteins, and it is involved in the synthesis of fatty acids and cell growth.

Sources of Vitamin H

Dietary Sources: Vitamin H is found in a variety of foods, including:

– Organ meats (liver, kidney)
– Egg yolks
– Nuts and seeds (almonds, walnuts, peanuts)
– Legumes (beans, lentils)
– Whole grains
– Dairy products (milk, cheese, yogurt)
– Fruits (bananas, avocados)
– Leafy green vegetables (spinach, kale)

Gut Bacteria: Additionally, the beneficial bacteria in our gut can produce small amounts of biotin, contributing to our overall vitamin H levels.

Functions of Vitamin H

Metabolism: Vitamin H plays a key role in the metabolism of macronutrients, including carbohydrates, fats, and proteins. It aids in the breakdown of these nutrients into forms that can be utilized by the body for energy production.

Fatty Acid Synthesis: Vitamin H is involved in the synthesis of fatty acids, which are essential for the production of cell membranes and maintaining healthy skin.

Gene Expression: Biotin is involved in gene expression, helping regulate the activity of certain genes in the body.

Hair, Skin, and Nail Health: Vitamin H is known for its beneficial effects on hair, skin, and nails. It helps maintain healthy hair follicles, promotes the production of keratin (a protein that strengthens hair and nails), and contributes to maintaining smooth and radiant skin.

Deficiency of Vitamin H

Vitamin H deficiency is rare but can occur in certain situations:

Poor Diet: Individuals with a diet lacking in vitamin H-rich foods may be at risk of deficiency.

Malabsorption: Certain conditions that affect nutrient absorption in the gut, such as inflammatory bowel disease or gastrointestinal surgery, can lead to vitamin H deficiency.

Pregnancy and Breastfeeding: Pregnant and breastfeeding women may have increased biotin requirements, and deficiency can occur if these requirements are not met.

The symptoms of vitamin H deficiency may include hair loss, dry and scaly skin, brittle nails, fatigue, muscle pain, and neurological symptoms such as depression, lethargy, and tingling in the extremities.

The Recommended Amount of Vitamin H

The recommended dietary allowance (RDA) for vitamin H varies depending on age, sex, and life stage. The following are the RDAs for vitamin H:

– Infants (0-6 months): 5 micrograms (mcg) per day
– Infants (7-12 months): 6 mcg per day
– Children (1-3 years): 8 mcg per day
– Children (4-8 years): 12 mcg per day
– Children and Adolescents (9-13 years): 20 mcg per day
– Adolescents and Adults (14 years and older): 30 mcg per day
– Pregnant Women: 30 mcg per day
– Breastfeeding Women: 35 mcg per day

It’s important to note that certain conditions or medications may increase the need for vitamin H, and consulting with a healthcare professional is advised.


of Zinc

While the article focuses primarily on vitamin H, let’s briefly touch upon the harms of zinc as you requested:

Excessive Intake: Consuming high doses of zinc supplements (above the recommended levels) can lead to zinc toxicity. Symptoms may include nausea, vomiting, diarrhea, abdominal pain, and headaches. Long-term excessive zinc intake can interfere with the absorption of other essential minerals, such as copper and iron.

Interactions with Medications: Zinc supplements can interact with certain medications, such as antibiotics and diuretics, affecting their absorption or efficacy. It is crucial to consult with a healthcare professional before starting any new supplements to avoid potential interactions.


Vitamin H, or biotin, is a vital nutrient that plays an essential role in various metabolic processes in the body. It is found in a wide range of foods and is necessary for the metabolism of macronutrients, fatty acid synthesis, and maintaining healthy hair, skin, and nails. While deficiency is rare, it can occur in certain circumstances, leading to specific symptoms. It is important to meet the recommended daily intake of vitamin H through a balanced diet or supplements if necessary. Additionally, while zinc is a separate topic, it is important to be aware of its potential harms and interactions when considering supplementation. As always, consulting with a healthcare professional is recommended for personalized advice and guidance.