Vitamin H which is also commonly known as Vitamin B7 or Biotin is a member of the B-Complex family. Being a water soluble vitamin the body tends to store adequate amounts and eliminate the excess through the urine. Unlike other vitamins that are supplied through food , Biotin is produced by the bacteria that live in the large intestines. It is quite rare to come across a Vitamin H deficiency because it is found in most foods and the body requires very small quantities.

The most important function of Biotin is to ensure proper growth. Not only does it help produce DNA fatty acids and other essential nucleic acids, it also helps the cells grow and replicate. It also plays a vital role in the production of bone marrow and thus the tissues of the central nervous system and muscles benefit from this vitamin. Vitamin H is also known to be involved in the process that helps transfer carbon dioxide.

As with most of the vitamins that belong to the B-Complex family, Vitamin H also helps in the metabolism of fats, proteins, carbohydrates and even helps to process glucose. As a result the body is able to generate sufficient energy and avoid fatigue.

Biotin also helps to increase the body's reaction to insulin and keep blood sugar levels steady. Thus, people who suffer from diabetes may find this vitamin beneficial.

A fact that many are not aware of is that Biotin actually prevents hair from turning gray along with maintaining strong nails. Adequate amounts of Vitamin H prevents nails from becoming brittle and breaking. Several beauty products also include Biotin as an active ingredient because it helps keep skin healthy.

Vitamin H is also known to reduce pain and alleviate the symptoms of depression.

Sources of Vitamin H include organ meats like liver and kidneys, diary products, oysters and poultry. Cauliflower, strawberries, bananas, watermelon, mushrooms, green peas, wheat germ, nuts, beans, lentils, peanut butter, whole grain breads and avocados also contain ample amounts of Biotin. Even foods that are rich in Omega 3 fatty acids such as salmon, tuna and mackerel contain Vitamin H.

It is important to keep in mind that eating raw eggs can actually lower the body's ability to absorb this vitamin properly.

The normal daily intake of Vitamin H is about 300 mg for healthy adults and pregnant women. However, women who are breastfeeding require slightly higher amounts such as 350 mg a day.

Although, as mentioned earlier it is indeed rare to find a deficiency caused by insufficient amounts of Vitamin H, it is still possible. Symptoms of a Biotin deficiency include a dry and scaly scalp that leads to hair loss, muscular pain, nausea, loss of appetite, skin problems, depression, anemia and even anorexia.