One of the biggest reasons why you should get more vitamin H is when you have a biotin deficiency or vitamin H deficiency. However, it should be pointed out that this type of deficiency is rare at best.

Health experts even point out that there isn’t enough data to support the idea of supplementing with biotin.

However, just to give you a heads up, here are the symptoms of biotin deficiency:

• Drop in urinary biotin
• Developmental delay in infants
• Lethargy
• Hypotonia
• Neurological signs such as hallucinations and depression
• Brittle nails
• Skin infections
• Aciduria or abnormally high acid content in urine
• Ketolactic acidosis
• Conjunctivitis
• Red scaly rash around body openings
• Loss of bodily hair

Note that these signs and symptoms usually appear gradually. It’s not like you see one or two of the symptoms above and you can already tell that you have biotin deficiency.

However, if you do suspect that you may be vitamin H deficient then please consult with your doctor to make an accurate diagnosis.

There are people who have a higher risk of a deficiency in biotin. Please note the following conditions:

Some children are born with a condition where their bodies aren’t able to release biotin naturally in their body.

If this condition is left untreated it will produce the symptoms on the skin mentioned above. It can also cause neurological disorders mentioned earlier.

When this deficiency is prolonged it may even lead to a coma or worse, death.

Note that all newborn children in the United States and many countries around the world have screening programs that include biotin deficiency.

Breastfeeding and pregnant women are also at risk for developing a deficiency in vitamin H. Health experts have noted that lactating women may experience a drop in biotin levels, which is why some doctors may recommend supplements.

People with chronic alcoholism are also at risk for lowered vitamin H levels. Too much alcohol reduces biotin absorption in the body.

Experts note that people with chronic alcoholism have very low plasma biotin concentrations.

One particular interest in biotin or vitamin H is in the fact that it may help to promote healthy hair. There are people who take supplements to increase their intake in the hopes of beating hair loss and a receding hairline.

The reason behind this is in the fact that the hair is made up of keratin (and also the nails and skin as well). When you have sufficient biotin in your diet, your keratin levels tend to improve.

To date, there are only a few medical studies done on the effects of biotin on the hair. But the results from these studies are positive and more research is needed.

According to a study back in 2012, women were given vitamin H supplements. After 90 and 180 days, it was observed that study participants experienced better quality and improved hair growth.

In a study a few years later in 2015, women who also experienced varying levels of hair thinning were also given biotin supplements. Another group was given a placebo.

They were given two doses and the study lasted for 90 days. Researchers noted that the participants who took the actual biotin supplements had improved hair growth in the areas of their head were there was hair thinning.

They also noted that these women also shed less hair every time they showered. Of course, more studies are required to confirm these results but they are definitely very promising.

One of the benefits of biotin or vitamin H is that it promotes the metabolism of amino acids that are used in protein building. This is an essential characteristic for nail growth.

People who have brittle fingernails may benefit from taking more foods that are rich in biotin.

According to another study, patients experienced an increase in nail plate thickness by as much as 25% after taking vitamin H supplements over a period of 6 months.

Studies also show that within a 6 or 7 month treatment, brittle fingernail symptoms may improve as much as 63%. Study participants were given 2.5 mg doses of vitamin H supplements.

Now, despite the doses mentioned in these studies, it should be noted that there is currently no recommended dietary allowance for this vitamin. What we have is an AI or a recommended adequate intake for adults, which is about 30 mcg each day.