Vitamine H (Biotine)

Biotin supplements are readily available over-the-counter in various forms, including capsules, tablets, and liquids. Biotin supplements are generally safe when taken as directed. However, it is always advisable to consult with a healthcare professional before starting any new supplement, especially if you are pregnant, breastfeeding, or have any underlying health conditions.

Vitamin H, also known as biotin, is a B vitamin that is essential for many bodily functions, including:

• Energy production: Biotin helps the body convert food into energy.
• Carbohydrate metabolism: Biotin helps the body break down carbohydrates.
• Fat metabolism: Biotin helps the body break down fats.
• Protein metabolism: Biotin helps the body break down proteins.
• Hair, skin, and nail health: Biotin is important for the health of hair, skin, and nails.

Sources of vitamin H

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

• Eggs: Eggs are a good source of vitamin H.
• Meat: Meat is a good source of vitamin H.
• Fish: Fish is a good source of vitamin H.
• Nuts: Nuts are a good source of vitamin H.
• Seeds: Seeds are a good source of vitamin H.
• Legumes: Legumes are a good source of vitamin H.

Whole grains: Whole grains are a good source of vitamin H.

Recommended daily intake (RDI) of vitamin H

The RDI of vitamin H for adults is 30 micrograms (mcg) per day. Pregnant women need 30 mcg per day, and breastfeeding women need 35 mcg per day.

Biotin deficiency

Biotin deficiency is rare, but it can occur in people who do not eat enough biotin-rich foods. Symptoms of biotin deficiency can include:

• Hair loss: Biotin deficiency can cause hair loss.
• Skin rash: Biotin deficiency can cause a skin rash.
• Brittle nails: Biotin deficiency can cause brittle nails.
• Fatigue: Biotin deficiency can cause fatigue.
• Depression: Biotin deficiency can cause depression.

Biotin supplements

Biotin supplements are available over-the-counter. Biotin supplements are generally safe when taken as directed. However, it is important to talk to your doctor before taking biotin supplements, especially if you are pregnant or breastfeeding.

Here are some additional things to know about vitamin H (biotin):

• Biotin is water-soluble, which means that the body does not store it.
• Biotin is destroyed by heat, so it is important to cook foods containing biotin at low temperatures.
• Biotin is found in many multivitamins.

If you are concerned that you may not be getting enough vitamin H, talk to your doctor. A blood test can check your biotin level.