We focus on an important but often overlooked nutrient – vitamin H. Vitamin H, also known as biotin, is a powerful source of energy and plays several key roles in our overall health. From its impact on our metabolism to its much-touted benefits for hair and skin, our exploration of vitamin H promises to be both enlightening and necessary.
What is Vitamin H?
Vitamin H, or Biotin (Vitamin B7), is a water-soluble vitamin, part of the B-vitamin family. This means our body doesn’t store it, and we need to intake it regularly through our diet.
Biotin is a coenzyme for carboxylase enzymes, playing a pivotal role in the metabolism of fats, carbohydrates, and proteins. It converts these nutrients into energy, necessary for several bodily functions.
Additionally, vitamin H plays a vital role in maintaining healthy skin, hair, and nails. It is also essential for metabolic function—converting food into energy, maintaining the nervous system, and promoting healthy growth during pregnancy and infancy.
Health Benefits
Metabolic Booster
Vitamin H plays a vital role in the metabolism of carbohydrates, proteins, and fats. It helps convert these nutrients into energy, supporting physical activity and normal brain function.
Hair, Skin and Nail Health
Biotin is often associated with improved hair, skin, and nail health. It’s a common ingredient in many beauty supplements and products, although more research is needed to confirm these benefits.
Pregnancy and Breastfeeding Support
Vitamin H requirements increase during pregnancy and lactation as it is essential for embryonic growth. Insufficient biotin levels can lead to birth defects, so it’s crucial for pregnant women and new mothers.
Blood Sugar Regulation
Biotin, especially when combined with chromium, may help regulate blood sugar levels in people with diabetes.
Neurological Function
Biotin is necessary for the function of the nervous system. It helps neurotransmitters function properly and helps maintain a positive mood.
Heart Health
Vitamin H, along with other B vitamins, may help reduce inflammation that can lead to heart disease.
Side Effects
Interference with Lab Tests
High levels of biotin may affect the results of certain laboratory tests, including thyroid and hormone tests, possibly leading to a misdiagnosis.
Skin Rashes
Although rare, some people may have an allergic reaction to high biotin levels, causing an itchy rash.
Digestive Issues
Consuming high doses of Vitamin H can lead to digestive upset, including nausea, cramping and diarrhea.
Risk of High Blood Sugar Levels
High levels of biotin interfere with the release of insulin and may increase blood sugar levels.
Drug Interactions
Vitamin H can interact with certain medications, including anticonvulsants and some cholesterol-lowering drugs.
Food Sources
Animal-Based Sources of Vitamin H (B7)
Plant-Based Sources of Vitamin H (B7)
Other Vitamin H (B7) Sources
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Best Seller: Nutricost Biotin Vitamin Supplement at Amazon ($15)
Best Budget: Vitamatic Biotin 10,000 mcg at Amazon ($10)
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Best Seller: Nutricost Biotin Vitamin Supplement
- Biotin (Vitamin B7) – 240 Capsules With 10000 MCG Of High Quality Biotin Per Capsule.
- Up to 8 Month (240 Day) Supply, 1 Serving Is Just 1 capsule.
- Vitamin B7 Is Also Known as Vitamin H.
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- Made in a GMP Compliant, FDA Registered Facility.
- Brand: Nutricost
- Flavor: Unflavored
- Primary Supplement Type: Vitamin B7
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- Diet Type: Gluten Free
Best Budget: Vitamatic Biotin 10,000 mcg
- Energy Production* Amino Acid Metabolism* Immune Function*.
- Stronger Hair Skin & Nails – Biotin, also known as B7 or vitamin H, a powerful B complex vitamin that supports the optimal health of the skin, hair, eyes, liver, and nervous system.
- Vegetarian Friendly – Our biotin tablets are vegetarian friendly
- Free of starch, soy, yeast, wheat, egg, artificial color, flavor & preservatives.
- Made in the USA with Strict GMP standards.
- Brand: Vitamatic
- Flavor: Unflavored
- Primary Supplement Type: Vitamin B7
- Item Form: Tablet
- Diet Type: Gluten Free
Fun Facts
Fact 1: Two Names, One Vitamin
Vitamin H is also known as Biotin, and it’s part of the B-vitamin family. The ‘H’ in Vitamin H comes from the German words “Haar” and “Haut” which mean “hair” and “skin”.
Fact 2: Biotin in Beauty Products
You may have seen biotin on the labels of many beauty products, especially hair and nail products. This is because Vitamin H is often linked to improved hair and nail health.
Fact 3: Egg Whites vs. Yolks
While egg yolks are a great source of biotin, raw egg whites can actually inhibit biotin absorption because they contain a protein called avidin. Boiling eggs inactivates this protein, thereby promoting proper absorption of Vitamin H.
Fact 4: Bacteria and Biotin
Our gut bacteria can actually produce small amounts of Vitamin H! However, it’s still important to consume biotin through diet to meet our needs fully.
Fact 5: Essential for Babies
Biotin is vital for babies as it supports their rapid growth. That’s why it’s a common ingredient in many infant formulas and baby foods.
Fact 6: Rare Deficiency
Biotin deficiency is fairly rare because it is widely found in many foods and our bodies require small amounts. However, when it does occur, symptoms include hair loss, rashes and neurological disorders.
