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Vitamin H (BIOTIN)

Benefits:

Cell growth, fatty acid production, metabolism of carbohydrates, fats, and proteins, healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, muscle pain.

Symptoms of Deficiency:

Anemia, depression, hair loss, high blood sugar, inflammation or pallor of the skin and mucous membranes, insomnia, loss of appetite, muscular pain, nausea, and soreness of the tongue.

Sources:

Brewer’s yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans, and whole grains.

Recommended Daily Allowance:

US - 300 mcg. , EU - 0.15 mcg.

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