What happens if you don't get enough vitamin H?

December 4, 2025 •

4 min read

Although biotin deficiency is extremely rare in healthy individuals who maintain a balanced diet, it can lead to noticeable and sometimes severe health issues, particularly in at-risk groups. Also known as vitamin B7 or vitamin H, biotin is a crucial water-soluble nutrient required for key metabolic functions within the body.

Quick Summary

A deficiency in vitamin H, or biotin, can cause a range of symptoms impacting hair, skin, and the nervous system. While uncommon, it can be triggered by genetic disorders, specific medications, or diet, with potentially severe health consequences if left untreated.

Key Points

Identity: Vitamin H is another name for biotin, also known as vitamin B7.
Core Function: Biotin is a water-soluble vitamin essential for converting food into energy, supporting the metabolism of fats, proteins, and carbohydrates.
Key Symptoms: Signs of deficiency include hair loss, scaly red skin rashes, brittle nails, and neurological issues like depression and lethargy.
Risk Factors: High-risk groups include pregnant women, individuals with genetic disorders like biotinidase deficiency, people on certain medications, or those with chronic alcoholism.
Prevention & Treatment: Deficiency is typically prevented by a balanced diet rich in biotin from foods like eggs, nuts, and salmon, and treated with supplements under medical supervision.

Vitamin H, more commonly known as biotin, plays a vital role in our body's metabolic processes by helping enzymes break down carbohydrates, fats, and proteins for energy. Because it is a water-soluble vitamin, the body cannot store it, making a consistent daily intake necessary. While a varied diet usually provides sufficient biotin, certain factors can increase the risk of developing a deficiency. Understanding the signs, causes, and prevention methods is crucial for maintaining overall health.

Common Symptoms of Biotin Deficiency

Symptoms of inadequate biotin often appear gradually and can affect multiple body systems. The severity and manifestation of these symptoms can vary, with some being more commonly recognized than others.

Dermatological and Hair-Related Issues

Hair loss (alopecia): One of the most classic signs of biotin deficiency is thinning hair, which can progress to more generalized hair loss across the body.
Scaly red rash: A characteristic scaly, red rash can appear, particularly around the eyes, nose, mouth, and genital area.
Brittle nails: Biotin is essential for nail health, and a deficiency can cause nails to become brittle, thin, or ridged.
Conjunctivitis: Also known as pinkeye, inflammation of the conjunctiva can be another symptom.

Neurological and Psychological Manifestations

Depression and lethargy: Biotin is needed to synthesize neurotransmitters, and its deficiency can lead to mood changes, including depression, lethargy, and drowsiness.
Hallucinations: In severe cases, particularly among adults, neurological issues can escalate to hallucinations.
Numbness and tingling: A sensation of pins and needles, medically termed paresthesias, can be felt in the hands and feet.
Seizures: Especially in infants and untreated cases of inherited disorders, seizures can occur.

Other Symptoms

Fatigue: Since biotin is involved in energy metabolism, a deficiency can lead to overall fatigue and a lack of energy.
Hypotonia: In infants, poor muscle tone is a key symptom of severe biotin deficiency.
Developmental delays: For newborns with a genetic disorder affecting biotin metabolism, delays in development can occur without treatment.

Who Is at Risk for Biotin Deficiency?

While dietary deficiency is very rare, certain populations are more vulnerable:

Genetic disorders: Inherited metabolic disorders, such as biotinidase deficiency, prevent the body from reusing or absorbing biotin effectively. Newborn screening programs in many countries test for this condition.
Pregnancy and breastfeeding: Pregnant and lactating women have increased metabolic demands and can experience marginal biotin deficiency.
Prolonged raw egg white consumption: Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption in the gut. Cooking eggs denatures avidin, eliminating this risk.
Chronic alcoholism: Excessive alcohol consumption can inhibit biotin absorption, leading to lower levels.
Certain medications: Long-term use of antibiotics, anticonvulsants (epilepsy medication), and some other drugs can interfere with biotin absorption and metabolism.
Intravenous feeding: Patients receiving long-term parenteral nutrition without adequate biotin supplementation can become deficient.

Prevention and Treatment

Prevention and treatment of biotin deficiency are straightforward in most cases. For those with genetic disorders, lifelong supplementation may be necessary, but for others, dietary adjustments are often enough.

Balanced Diet: The best approach is to consume a variety of biotin-rich foods. This includes cooked eggs (especially the yolk), organ meats, nuts (like peanuts and almonds), seeds (sunflower seeds), legumes, whole grains, salmon, sweet potatoes, and mushrooms.
Supplements: For individuals with diagnosed deficiencies or those at high risk, a healthcare provider may recommend biotin supplements. Dosage will depend on the underlying cause and severity. It is crucial to consult a doctor before starting supplementation, as high doses can interfere with certain lab tests, such as thyroid hormone measurements.
Address Underlying Conditions: If a medication or medical condition is the root cause, working with a healthcare team to manage or treat that issue is essential. This may involve adjusting medication dosages or treating gut disorders.

Comparison: Biotin Deficiency Symptoms vs. Biotin-Rich Foods


Area of Concern	Symptom of Deficiency	Biotin-Rich Food to Include
Hair & Nails	Thinning hair, brittle nails	Eggs (cooked), salmon, nuts, seeds
Skin	Scaly red rash, dermatitis	Sweet potatoes, spinach, broccoli
Energy	Fatigue, lethargy	Organ meats (liver), legumes, whole grains
Neurological	Depression, tingling, seizures	Eggs (cooked), mushrooms, legumes

Conclusion

While severe biotin deficiency is uncommon in the general population, the potential consequences can be significant, ranging from skin and hair problems to serious neurological damage. The key to prevention is a balanced, varied diet rich in biotin-containing foods. For those at higher risk due to genetic conditions or medical treatments, early detection and appropriate supplementation are crucial for preventing irreversible damage. If you experience any symptoms associated with a biotin deficiency, it is important to consult a healthcare professional for an accurate diagnosis and treatment plan to ensure your long-term health and well-being. A reliable resource for dietary information is the NIH Office of Dietary Supplements.

Frequently Asked Questions

The initial signs of vitamin H (biotin) deficiency can include gradual thinning of the hair, often progressing to hair loss, along with a scaly red skin rash, especially around the eyes, nose, and mouth.

No, biotin deficiency is very rare in healthy individuals who eat a balanced diet. It is more likely to affect people with specific risk factors, such as genetic disorders, pregnant women, or those on certain long-term medications.

Foods rich in vitamin H (biotin) include cooked egg yolks, organ meats (like liver), nuts (peanuts, almonds), seeds (sunflower seeds), legumes, salmon, sweet potatoes, and mushrooms.

Yes, consuming large quantities of raw egg whites can interfere with biotin absorption. Raw egg whites contain a protein called avidin that binds to biotin, preventing the body from utilizing it. Cooking denatures avidin and prevents this interference.

There is no single definitive lab test for mild biotin deficiency. Diagnosis is typically made based on recognizing characteristic symptoms, reviewing dietary and medical history, and sometimes a trial of biotin supplementation to see if symptoms improve.

Biotin supplements are generally considered safe, but high doses can interfere with certain lab tests, particularly those for thyroid function. It is important to consult a healthcare professional before starting supplements to determine the appropriate dosage and discuss any potential medication interactions.

In severe, untreated cases, especially those with inherited disorders, biotin deficiency can cause irreversible neurological damage, including developmental delays, cognitive impairment, hearing loss, and vision problems.