Why take vitamin H? What are the benefits and recommended doses? How to find it? Here’s everything you need to know about vitamin H, also known as vitamin B8.
What is Vitamin B8 (H)?
Vitamin H, better known as vitamin B8 or biotin, is a water-soluble vitamin and coenzyme. It is found in food and is also produced by bacteria in the gut flora or microbiota.
Its functions in metabolism are multifaceted and essential. It is involved in the metabolism of amino acids that make up proteins and carbohydrates, so they make up glucose. It is also important to absorb fat well. Important for cell growth, vitamin H is also involved in CO2 transport as well as their biosynthesis. vitamin B9 and some vitamin B12.
What are the benefits of vitamin B8 (H)?
Vitamin H is good for skin and hair. It is mostly recommended to fight better excessive fat production, which causes acne or seborrheic dermatitis, an inflammatory disease that can damage the face and scalp. Many baby skin problems can also be treated vitamin B8such as diaper rash.
It is designed to slow down hair loss (screaming) and other disorders that require strengthening of the hair follicles. It is part of certain shampoos or conditioners, sometimes with others B vitamins. The most mentioned vitamins against hair loss are vitamin B8 or H, as well vitamin B5 which regulates seborrhea (excessive fat production) and vitamin B6which promotes keratin synthesis.
If vitamin H or biotin supplementation is especially recommended for skin and hair problems, it is often recommended for nails as well. When we have brittle nailsimproves their quality as they become stronger.
Finally, vitamin B8 can help skin age and maintain healthy blood sugar.
Adequate dosage (7.5 arbag or micrograms / 100 g) of vitamin H / B8 supplements not only helps regulate hair growth and heals the skin, but also improves nervous system function and energy metabolism.
What are the recommended amounts of vitamin B8 (H)?
The need for vitamin H increases with age. According to ANSES, the ANC (recommended dietary intake) for vitamin H in adults is 40 µg per day. The recommended daily allowance for children from 4 to 17 years of age ranges from 25 to 35 µg.
These needs are usually met by food, but it must be varied enough. They do not increase during either physical activity or pregnancy. On the other hand, they are slightly higher in breastfeeding women (45 perg per day).
Vitamin B8 (H) without a prescription in pharmacies: is it possible?
Vitamin H is available in pharmacies in a variety of forms: supplements in tablets or capsules and injectable biotin for hair. All of these products are available without a prescription, even intramuscular biotin, which is a medicine for hair loss.
It is important to consider the dosage of vitamin H and the duration of treatment, and keep in mind that vitamin H supplements are only beneficial in the event of insufficient intake.
Which foods are rich in vitamin B8 (H)?
Vitamin H is widespread in food, although many foods contain small amounts. This is the case with several vegetables, legumes and oily fish. In addition to brewer’s yeast and royal jelly, the richest foods in vitamin H are dried fruit or oilseeds (hazelnuts, walnuts, almonds, etc.) and poultry liver (210 μg / 100 g).
Eggs are a good source of biotin. Healthy grains are also high in biotin. Whole grain bread contains 32 µg / 100 g of vitamin H. It is found in several fruits, especially red fruits, mushrooms, milk, salads,lawyersoy or some cheeses such as Brie.
Vitamin H is light sensitive. However, unlike other vitamins, it is not weakened during cooking.
Vitamin B8 (H) Supplements: For Whom?
Adults who need vitamin H supplements usually have the following problems:
- Hair loss ;
- seborrheic dermatitis;
- oily skin or acne;
- brittle nails.
Biotin can help fight other skin problems and infections in addition to specific treatments. It can also be used in children who are suffering from metabolic problems and in adults after certain treatments that affect its absorption (such as antiepileptic medicines).
What are the signs of vitamin B8 (H) deficiency?
We may be short of biotin. Insufficient consumption, resulting in a shortage. It mainly causes fatigue, irritability and sleep disorders. Vitamin H deficiency can also lead to loss of appetite and a slight forgetfulness.
More severe symptoms occur in the presence of vitamin H deficiency, which is relatively rare but possible in the presence of a very unbalanced diet or certain diseases that interfere with nutrient absorption.
Signs of vitamin H deficiency are seen in the skin or mucous membranes, with lesions, dermatitis, infections such as thrush or candidiasis. They may also be similar to asthenia, meaning severe fatigue accompanied by depressive symptoms, mood disorders, and sometimes mental disorders such as hallucinations.
Vitamin B8 (H) Overdose: What Are The Risks?
Different from vitamin C, vitamin B3 or vitamin A overdose of which may cause well – known side effects, vitamin H overdose has never been observed. Biotin is not stored in the body for a long time and is excreted in the urine.