Vitamin H (B7) or BiotinVitamin H is a member of the B-complex family (also know as Vitamin B7 or Biotin) and supports in cell growth and cell multiplication, in the production of DNA & RNA, in the production of fatty acid, and in the utilization of protein and other nutrients,It further promotes the health of nerve tissue, bone marrow, blood cells, skin, hair, nails, sweat glands and male sex glands.
As member of the B-complex family it plays an important role in the metabolism of carbohydrates, fats and proteins.
It also helps blood sugar levels to remain steady, it supports in the transfer of carbon dioxide, and it alleviates muscle pain, eczema and dermatitis.
Deficiency effectsA Deficiency of Vitamin H (V-H) may lead to muscle pain, loss of appetite, loss of skin color, nausea, depression and extreme exhaustion.
However, since many foods contain V-H and it is also produced in your body, V-H deficiency is rare.
Foods high in Vitamin HV-H is found many foods: organ meats (liver and kidneys), oysters, lobster, dairy products, poultry, cauliflower, bananas, avocados, bananas, watermelon, strawberries, grapefruits, green peas, raisins, mushrooms, blackcurrants, nuts, brewer's yeast, wheat germ, beans, lentils, oat bran, oatmeal, whole grain breads, peanut butter, salmon, tuna, and many more.The recommended daily intake of V-H is 30-100 mcg for adult men and women. Women who are breastfeeding will need slightly more.
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