Vitamin H is a part of the B-vitamin complex group, produced naturally by the intestines. Explore information on the health benefits, sources, functions and deficiency of Vitamin H.

Vitamin H Benefits

Vitamin H, also known as Biotin, forms a part of the B vitamin complex group. A water-soluble vitamin, it produced in small amounts by the intestines, naturally, by the bacteria present therein. Thus, there is no need for a person, consuming a balanced diet, to take additional supplements of Vitamin H, in order to avoid its deficiency. It essentially serves as a vital enzyme that has been found to provide assistance in the synthesis and oxidation of fatty acids. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin H. Go through it and explore the vitamin completely.
Health Benefits 
  • It has been found to be helpful in bringing relief from muscle pain.
  • It aids healthy growth of hair and may prevent hair loss.
  • It is believed to improve the health of finger and toenails.
  • It aids the utilization of amino acids, folic acid, pantothenic acid (vitamin B5) and vitamin B12.
  • It can help control blood sugar levels in people suffering from diabetics.
  • It is beneficial for those suffering from depression.
  • It assists the body in various metabolic chemical conversions.
  • It aids the transfer of carbon dioxide throughout the body. 
Recommended Daily Intake
Age Group
Male (mcg/day)
Female (mcg/day)
0-6 months 
7-12 months 
1-3 years 
4-8 years 
9-13 years   
14-18 years
19 years & above
  • Almonds
  • Bananas
  • Beans
  • Bran cereals
  • Brewer's yeast
  • Brown rice
  • Cauliflower
  • Chocolate
  • Cooked Oats
  • Egg yolk
  • Fish
  • Green peas
  • Kidney
  • Liver
  • Meat
  • Milk
  • Mushrooms
  • Nuts
  • Oat bran
  • Poultry
  • Soybean
  • Tomatoes
  • Unpolished rice
  • Walnuts
  • Wheat
  • Whole grains
  • Yeast 
  • Essential for metabolizing carbohydrates, minerals, fats and proteins
  • Necessary for proper cell growth
  • Required for maintaining healthy sweat glands
  • Plays a vital role in maintaining healthy skin and healthy hair
  • Promotes healthy bone marrow, male gonads, blood cells and nerve tissue
  • Helps in the formation of fatty acids
  • Essential for release of food energy 
The following symptoms will be seen in case of deficiency of Vitamin H. 
  • Anemia
  • Cradle Cap, in infants
  • Dermatitis
  • Drowsiness
  • Dry, scaly skin
  • Extreme exhaustion
  • Fatigue
  • Grayish skin color
  • Hair loss
  • Hallucinations
  • High cholesterol
  • Loss of appetite
  • Mental depression
  • Muscle cramps
  • Muscular pains
  • Nausea and vomiting
  • Tongue inflammation

How to Cite

More from