Vitamin H

Most commonly referred to as Biotin.

In my life, this pill has often been referred to as the hair pill. All young girls who craved long, lushes, luxurious hair often turned to these pills. So, lets dive into what Biotin really is……

Biotin is one of the B-vitamins, also known as vitamin B7. It was once called coenzyme R and vitamin H. The H stands for Haar und Haut, which is German for hair and skin. Biotin is water-soluble, which means the body doesn’t store it. It has many important functions in the body. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Although biotin is most commonly taken in its pill form, you can find a small supply of it in many foods. 

Thats right! Biotin can be found in brewer’s yeast; cooked eggs, especially egg yolk; sardines; nuts (almonds, peanuts, pecans, walnuts) and nut butters; soybeans; other legumes (beans, blackeye peas); whole grains; cauliflower; bananas; and mushrooms. Raw egg whites contain a protein called Avidin that interferes with the body’s absorption of biotin. Food-processing techniques can destroy biotin. Less-processed versions of the foods listed above contain more biotin.

The dietary biotin is currently not associated with any side effects and it is to be distributed as followed:

Pediatric

• Infants birth – 6 months: 5 mcg
• Infants 7 – 12 months: 6 mcg
• Children 1 – 3 years: 8 mcg
• Children 4 – 8 years: 12 mcg
• Children 9 – 13 years: 20 mcg
• Adolescents 14 – 18 years: 25 mcg

Adult

• 19 years and older: 30 mcg
• Pregnant women: 30 mcg
• Breastfeeding women: 35 mcg

Even in cases where higher dosages were being taken there were no side effects, but I would not advise one to go above and beyond because too much of anything can be harmful…the body is a temple!

 

Different Health Benefits of Biotin

5. Reduced blood sugar in people with diabetes

Type 2 diabetes is a metabolic disease. It’s characterized by high blood sugar levels and impaired insulin function. Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics. Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals. Studies in diabetics given biotin alone have provided mixed results. However, several controlled studies indicate that biotin supplements, combined with the mineral chromium, may lower blood sugar levels in some people with type 2 diabetes.

7. Multiple sclerosis

Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. A pilot study in 23 people with progressive MS tested the use of high doses of biotin. Over 90% of participants had some degree of clinical improvement. While this finding needs much more study, at least two randomized controlled trials have been carried out in people with progressive MS. The final results have not been published, but the preliminary results are promising.