Vitamin H (Biotin)

Vitamin H (Biotin)
It is water soluble form and produced naturally with in the body by normal intestinal bacteria.
Action

1. It helps the body from fatty acids and process amino acids, starches and sugars.
2.  It helps to maintain sweat glands, skin, nerves, bone marrow and male sex glands.

Side effects
It is known as non toxic.
Recommended Dose

• Male- 100-200 mcg per day
• Female-100-200 mcg per day
• Pregnant woman- 100-200 mcg per day
• Breast feeding mothers- 100-200 mcg per day
• Infants - 35 mcg per day
• Children –65-100 mcg per day

Sources
It is found in dairy products including butter, cheese, milk, nuts, cashews, vegetables, green peas, soybeans, organ meats, egg, fish, chicken, brown rice, oats and sun flower seeds.