How Much do you Know about Vitamin H?

Vitamin H or biotin is a water-soluble vitamin that boosts the metabolic rate which promotes good health in many ways. It converts food into fuel which the body uses to function. It is also necessary to metabolize protein and fats. That’s not all, as it improves the condition of your nails, skin, and scalp.

Biotin is popular for the growth of the healthy fetus and enhancement of liver health.

Which Foods are Rich in Vitamin H?

Red Meat

Red meat, if eaten in moderation, is healthy. Well, all foods should be eaten in moderation, really. Eating at least two servings of meat each week balances biotin levels in the body. Did you know that 3-ounce of beef liver contains about 30 mcg of vitamin H? Red meat has got lots of minerals and other vitamins too. Red meat promotes psychological health, boosts energy levels, prevents anemia, balances heart rate, and strengthens the body.

Nuts and Seeds

Nuts and seeds are reliable sources of biotin. A small-sized cup of roasted almonds has got 1.5 mcg of vitamin H. Seeds and nuts keep the skin attractively supple, prevent premature aging, strengthen hair follicles, improve nail health, and enhance cardiovascular health.

Dairy Products


Cheese, milk, and yogurt are excellent sources of biotin. And of course, they’re rich in calcium and other essential nutrients. A cup of farm cow milk contains 0.3 mcg of vitamin H, while plain yogurt gives 0.2 mcg of biotin. Cheese isn’t left out in this vitamin H wonder, because they’re great sources of vitamin H too. Dairy products provide a great amount of calcium and they keep the teeth and bones strong.


Cauliflower provides lots of nutrients, vitamin H inclusive. From just a cup of raw cauliflower, you can obtain up to 4mcg of biotin. Whether eaten raw, grilled, or with grains, rest assured to get your daily dose of vitamin H from cauliflower. However, be careful when cooking this delicate vegetable because overcooking it may destroy its nutrients. Cauliflower increases heart rate, balances cholesterol, improves cardiovascular health, and it’s quite filling, hence enabling weight loss.

Egg Yolk


Egg yolk contains 10 mcg of biotin. Boiled or fried, it is healthy. Add it to the diet of children, and watch their biotin levels skyrocket. So do you need some great amount of protein, better skin, and hair, strengthened immunity, increased metabolic rate, stronger bones, and nails? Then eat the yolk with the white. They’re altogether nutritious.



Avocado has got 6 mcg of biotin. Organic avocado can be added to salads or consumed just as it is. Avocado balances LDL levels, prevent skin diseases, promotes heart health, provides dietary fiber, it is filling, hence suitable for weight loss, and it boosts energy levels too.


Salmon is bursting with nutrients, biotin. is not left out. A serving of cooked salmon contains 5 mcg of vitamin H. You can bake it, or even grill it; whichever way, salmon remains super nutritious. Salmon prevents cardiovascular diseases, strengthens hair follicles, balances cholesterol levels, makes the skin healthy, and combats age-related memory deterioration.


Am I the only one who loves turkey? I don`t think so. Did you know that consuming skinless turkey breast is an excellent way to keep vitamin H deficiency far away? Oh yes, it is.

Turkey gives protein, prevents cardiovascular diseases, maintains cholesterol levels,  improves metabolic rate, promotes circulation, and curbs appetite. You really should consider adding turkey to your diet.



A cup of broccoli contains 0.4mg of biotin. Broccoli is bursting with various nutrients. It is one of the vegetables that combat digestion issues. Broccoli treats constipation, controls blood pressure, reduces cholesterol level, supports eye health, supports detoxification of waste, heightens immune resistance, and aids healthy pregnancy. It also supports bone health, protects the stomach, treats arthritis, improves respiratory health, boosts libido, and prevents cancer.

Sweet Potato

This vegetable is rich in biotin. A serving of sweet potato provides about 2.4 mcg of vitamin H. Now, that’s your daily requirement right there. But be calm in your consumption of sweet potato because it contains a whopping 90 calories. You don’t want to struggle with calories, do you? Eat it in moderation and enjoy better eye health, improved memory, balanced blood pressure, improved skin condition, and adequate energy.


Mushrooms are low in calories; they provide some amount of biotin. Do you want to balance vitamin H in your body? Then simply add mushrooms to your diet. Do remember to cook them lightly because overcooking may frustrate your vitamin H search. Mushrooms are particularly a wonder because they combat obesity, as they are super filling. So asides providing biotin, what’s the big deal about mushrooms? They prevent insomnia, promote the health of diabetics, stimulate brain health, increase metabolic rate, and manage cholesterol levels.

Peanut Butter

apple with peanut butter

Peanut butter can is not only delicious, it is also a rich source of biotin. Apart from vitamin H, you can find protein and various vitamins in peanut butter, which makes an ideal food source for growing children. Every time you consume peanut butter, your bones get strengthened, your eyesight is improved, you keep your energy level high, you prevent cavities, and promote brain health.

Swiss Chard

This leafy green vegetable is a sort-after one for salads. It is loaded with biotin – A cup of raw Swiss chard contains 20mg of vitamin H which you require on a daily basis. Swiss chard lowers cholesterol, promotes circulation, improves cardiovascular health, boosts immunity, and helps with weight loss.

What Does its Deficiency Cause?

  • red rashes on the skin, especially the face
  • dry or scaly skin
  • loss of appetite
  • nausea
  • seizures
  • difficulty walking
  • dry eyes
  • depression
  • burning or prickling sensation in the hands and feet
  • muscle pain
  • changes in the intestinal tract (frequent upset stomach)
  • cracking in the corners of the mouth
  • brittle hair
  • hair loss
  • fatigue
  • insomnia or difficulty sleeping

What Causes its Deficiency?


Some medications prevent the proper absorption of vitamins. Antibiotics and anti-seizure drugs are some of these medications. Antibiotics, in particular, destroy helpful bacteria in the gut, which can naturally produce biotin.

Biotinidase Deficiency

This is a hereditary disorder, and it is quite rare. It prevents the body from reusing biotin. Ordinarily, the human body reuses vitamin B-7 a few times before it’s passed out as waste. This biotinidase disorder is often diagnosed early because it`s got various symptoms, many of which appear within months of birth.

Intravenous (IV) Feeding

People who receive nutrition from an IV or tube may develop a B-7 deficiency. Supplements may be taken until solid food can be eaten again.

Intestinal Problems

Certain chronic intestinal problems may prevent the body from absorbing nutrients from food.

Long-term Dieting

Dieting may be an issue, as far as vitamin H is concerned. Dieting prevents the absorption of a wide variety of vitamins and minerals from food. Eating a well-balanced diet is highly essential, as it helps maintain or lose weight.

Other Genetic Disorders

There are a number of other genetic disorders that may also result in biotin deficiency. They include biotin transport deficiency, holocarboxylase synthetase deficiency, and phenylketonuria. Holocarboxylase synthetase deficiency and biotin transport deficiency are both extremely rare. Phenylketonuria is more common. Infants are screened at birth for this condition because it’s associated with critical neurologic challenges if not diagnosed and treated early.