From the Vitamin Diary

Vitamin B8 - Biotin - Strengthens Immunity

Vitamin B8 or biotin is one of the most active biological substances known. An extremely small amount of this vitamin has a marked effect on the growth of yeast and certain bacteria. It forms part of several enzyme systems. Biotin is freely soluble in hot water, but sparingly in cold water. It is insoluble in fat solvents and sparingly soluble in alcohol. Water, sulpha drugs, oestrogen, food processing techniques, alcohol, and in particular, large quantities of egg white can destroy this vitamin.

Recommended Daily Allowance - Vitamin B8
Men	100-200 mcg
Women	100-200 mcg
Children	50-200 mcg
Infants	35 mcg

Vitamin B8 Benefits - Functions in the Body
Vitamin B8 or biotin is vital for a healthy immune system. It is involved in the metabolism of carbohydrates, proteins, and fats. It is essential for the growth and health of the hair. It prevents premature greying of the hair as well as hair loss. This vitamin helps to maintain the skin and the nervous system in a sound condition. It controls proper distribution of color pigment.

Vitamin B8 Deficiency Symptoms
Since it is of great importance in human nutrition, deficiency of biotin causes muscular weakness, pains, pins and needles (pricking of the skin), lassitude, and lack of appetite. It may cause eczema, dandruff, hair loss and seborrhoea. Other common problems which may occur are skin disorders, heart abnormalities, lung infections, anaemia, extreme fatigue, confusion, mental depression, and drowsiness. The fleshy part of the tongue may waste away.

Vitamin B8 Rich Food Sources
The rich sources of biotin are brewer's yeast, beef liver, rice bran, rice germ, rice polishings, and peanut butter. This vitamin is also normally produced in the intestines if there are a sufficient amount of healthy intestinal flora present. However, frequent use of antibiotics can interfere with the synthesis of this vitamin.

Rich Food Sources of Vitamin B8 - values per 100g
	mcg
Dried brewer's yeast	80
Pig's kidney	32
Yeast extract	27
Eggs	25
Wheat germ	12
Whole meal bread	6
Fatty fish	5
Milk, cheese and yoghurt	2