Biotin (Vitamin H):

Signs of Biotin (Vitamin H) Deficiency:

• Anemia
• Anorexia
• Depression
• Dry, scaly skin
• Hair loss
• High blood sugar
• Inflammation or pallor of the skin and mucous membranes
• Insomnia
• Loss of appetite
• Muscular pain
• Nausea
• Seborrheic dermatitis (cradle cap)
• Soreness of the tongue 

Note: Eating too many raw egg whites binds up available biotin in the body. Cooking the egg does not allow the biotin to become unavailable.

What Biotin (Vitamin H) Do?

• Aids in cell growth and replication
• Aids in fatty acid production
• Aids in the metabolism of amino acids, carbohydrates, fats, proteins and sugar
• Aids in the utilization of the other B-complex vitamins
• Biotin is a co-enzyme which means it can speed biochemical process in the body which means more detoxification and more health
• Helpful in diabetes
• Involved in energy metabolism
• Involved in the utilization of glucose
• Promotes healthy hair
• Strengthens nails

FOOD SOURCES of Biotin (Vitamin H) 

• Bananas
• Beef liver
• Brewer’s yeast
• Cauliflower
• Cheese
• Egg yolks
• Fruits
• Kidneys
• Liver, beef
• Meat
• Milk
• Mushrooms
• Nuts
• Oatmeal
• Peanuts and butter
• Poultry
• Rice bran, germ, and polishings
• Saltwater fish
• Soybeans and soy products
• Unpolished rice
• Walnuts
• Whole grains

Other Sources – Name Brands For Biotin:

Cautions & Comments Regarding Vitamin H (Biotin)

• Bacteria in the intestine produce significant amounts of biotin.
• Biotin is depleted in the body by alcohol, cooking or refining food, antibiotics, sulfa drugs, saccharin, when taken with raw egg whites, and long-term use of anti-seizure medications.
• Biotin is nontoxic, but it is suggested that you do not take in excess of 300 mg. unless supervised by a registered practitioner.

Helpful Links and References for Biotin:

• What is Vitamin H: https://www.naturalfoodseries.com/10-benefits-vitamin-h-biotin/