All About Vitamin H

The last of the essential vitamins on our list.. vitamin H! Have you ever heard the term vitamin H? It is not one of the more popular or well known vitamins even though it is essential to our diet. Except, that you probably have heard of it before, but as its other name: biotin. Vitamin H is also known as biotin and it is a water-soluble vitamin that is in coenzymes which means it helps in converting food into energy. It is also very important for embryonic growth.

It is important to be getting enough vitamin H in our daily diets and the best way to do that is to follow the recommended daily intake. or the adequate intake.

The Adequate Intake (AI) for vitamin H for each age are:


  • 0-6 months: 5 mcg/day
  • 7-12 months: 6 mcg/day


  • 1-3 years: 8 mcg/day
  • 4-8 years: 12 mcg/day
  • 9-13 years: 20 mcg/day
  • 14-18 years: 25 mcg/day


  • 19+ years: 30 mcg/day

During Pregnancy

  • 14+ years: 30 mcg/day

During Lactation

  • 14+ years: 35 mcg/day

Vitamin H Toxicity

There is no discovered negative or adverse effects to the body when taking an excessive amount of vitamin H. Although it is still recommended to stay near the AI.

Vitamin H Deficiency

As with every essential vitamin, it is deteriorating to the health to not be getting enough vitamin H in our daily diet. To help combat that look for deficiency symptoms including skin problems and hair loss.

Foods Containing Vitamin H

It is always recommended to be obtaining your vitamin intake from natural food sources, but you can also get help from high quality supplements such as a multivitamin.

Here is a list of foods and their Daily Values of vitamin H.


  • Beef liver (cooked, 3 oz) – 103% DV
  • Pork chop (cooked, 3 oz) – 13% DV
  • Hamburger patty (cooked, 3 oz) – 13 % DV


  • Salmon (canned in water, 3 oz) – 17% DV
  • Tuna (canned in water, 3 oz) – 2% DV


  • Sweet potato (cooked, 1/2 cup) – 8% DV
  • Spinach (boiled, 1/2 cup) – 2 % DV
  • Broccoli (fresh, 1/2 cup) – 1% DV


  • Banana (1/2 cup) – 1 % DV


  • Sunflower seeds (roasted, 1/4 cup) – 9% DV
  • Almonds (roasted, 1/4 cup) – 5% DV


  • Egg (whole, cooked) – 33% DV
  • Oatmeal (1 cup) – 1% DV

To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

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