Vitamin H

The discovery of vitamin H is associated with the study of the composition of chicken eggs. In 1916, Professor Betheman fed rats exclusively egg whites, as they are a source of pure protein. The animals fell ill, their fur fell out, ulcers appeared on their skin, but as soon as they began to feed them boiled yolk, all symptoms disappeared. This happened because the yolk contains vitamin H, later called biotin.

Basic information about vitamin H

Vitamin H, biotin, or vitamin B7 takes direct part in the processes of carbohydrate, protein, fat metabolism, providing the body with energy from these substances. Also, with the active participation of B7, glucose synthesis occurs. It is important to note that with healthy intestinal microflora, where this vitamin is synthesized, the beauty, strength and health of nails, hair and skin are provided independently, by the body. Biotin is also necessary for the smooth functioning of the entire nervous system and digestive tract, while also being responsible for the state of human immunity.

Daily requirement for vitamin H

Once a day, a person should consume 0.15-0.3 mg of vitamin H, and for pregnant and lactating women this norm increases by 20 mcg. For what reasons does the need for vitamin H increase?

With increased physical activity, high-intensity sports, as well as with a sharp cold snap or moving to a colder climate zone, the lack of biotin in the body increases.

This vitamin is also necessary for the body for rapid recovery in conditions of increased nervous and mental stress, problems with the stomach and intestines (especially accompanied by loose stools), diabetes, skin injuries and various infections.

During antibiotic treatment, the lack of B7 in the body also increases, since they kill the beneficial intestinal microflora that synthesizes this substance.

Vitamin H Absorption

Avidin is an antivitamin of biotin, which is found in raw eggs. It is not recommended to combine their use. It is also inappropriate to consume alcohol and anticonvulsants (for example, valproic acid), because they weaken the absorption of B7.

To activate vitamin H, it must interact with magnesium.

Vitamin H reacts with vitamin B12, folic and pantothenic acids in small doses.

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Signs of Vitamin H Deficiency

Poor skin condition, dermatological problems: dry and flaky skin, dermatitis of the hands, feet and cheeks may appear. Decreased tone of the nervous system and its manifestations such as lethargy, drowsiness, loss of appetite, anxiety, and with a long-term lack of biotin, deep depression and even hallucinations may occur.

Signs of Vitamin H Overdose...

..were not detected even when biotin was used in large quantities, either by children or pregnant women.

Products containing vitamin H

Fortunately, biotin is found in a large number of foods. However, it is found in greater quantities in animal products: liver (both pork and beef - 200 mcg), kidneys, beef heart (8 - 50 mcg), egg yolks (30 mcg). In addition, B7 is contained in beef, veal, chicken, ham, cow's milk (5 mcg), cheese (4 mcg) and some fish: herring (4 mcg), flounder and canned sardines (24 mcg).

Plant foods containing biotin include tomatoes (4 mcg), soybeans (60 mcg), brown rice (12 mcg) and rice bran (46 mcg), whole grain rye (0.5 mcg), wheat flour (1–25 mcg), peanuts (40 mcg), mushrooms, green peas (35 mcg), carrots and cauliflower (17 mcg), potatoes (0.5–1 mcg) and fresh onions (3.5 mcg).

Fruits include apples, oranges and bananas. Melons also contain biotin (3 mcg). It should be emphasized that in fruits B7 is in a free state, while in animal products it is bound to proteins.

It is possible and affordable to obtain biotin from food, but for the human body, the most important thing is vitamin H, which is synthesized by healthy, active and complete intestinal microflora.