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Bioflavonoids
Biotin/Vitamin H

Bioflavonoids
Previously known as Vitamin P, bioflavonoids occur in naturally in plants and contribute to the vivid colours of fruit and vegetables.

How they work
Over 20,000 bioflavonoids occur naturally in plants. Their role in the body is to help to prevent Vitamin C being destroyed and enhance the transportation of nutrients across blood vessels to body cells. Scientific studies have found some bioflavonoids to have powerful anti-oxidant properties that may protect the body from the potential harmful effects of excess free radicals, while others seem to have anti-inflammatory and anti-infection effects.

Synthetic bioflavonoids, mimicking the anti-inflammatory properties of the natural substance, are used in asthma medications. Scientific studies have found that bioflavonoids combined with Vitamin C may reduce the time taken for cold sores to heal by a few days and may play a role in the body in strengthening blood vessels. Finally, their anti-oxidant properties may improve the flexibility of skin and help slow down its ageing process.

Natural food sources
Colourful fruit and vegetables including apricots, citrus fruits, peppers and blackcurents.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for bioflavonoids.

Precautions
Bioflavonoids are naturally occurring substances that appear to have virtually no toxicity.

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Biotin/Vitamin H
Biotin (sometimes known as Vitamin H) is part of the complex of B vitamins. Its chemical names include Biotin and D-biotin.

How it works
Biotin is widely found in foods (see below) and is manufactured by the body in the gut. Biotin works synergistically with other B complex vitamins, helping the body to burn carbohydrates, fats and proteins and turn them into energy for the body's cells to utilise. Biotin plays a specific role in the production of fatty acids required for many functions throughout the body including the health of the skin, nerves, and hair. As well as other B complex vitamins, the minerals magnesium and manganese all aid biotin's absorption. Absorption is reduced by regular intakes of alcohol, which lowers the levels of biotin in the bloodstream. Finally, a substance found in raw egg white (but not cooked) can prevent the absorption of biotin, as it binds itself to biotin and prevents its absorption.

There is a small amount of evidence to suggest that biotin may work with insulin to reduce blood sugar levels.

Biotin may be useful for anyone who has difficulty with intestinal absorption, and also for those with kidney problems, which can result in losses of biotin through the urine.

Natural food sources
Rich dietary sources of Biotin include peanuts, hazelnuts, almonds, egg yolk, liver, walnuts.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
The RDA for biotin is 150mcg and the SUL for supplementation is 900mcg. Nutritionists often recommend 50-200mcg a day of biotin for both general and therapeutic uses. Supplements containing biotin are best taken with meals.

Precautions
Apart from the guidance given on RDAs/SUL, there are no other specific contra-indications, apart from its is best to take a B vitamin with other B complex vitamins.

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