Vitamin B7, also known as biotin, is a water-soluble nutrient necessary for several key metabolic functions. Why do you need it?
Biotin is as a co-factor in many enzymatic reactions, and serious complications can result from biotin deficiency, including diseases of the skin, intestinal tract, and nervous system.
Biotin plays a role in regulating blood glucose levels and may help in decreasing insulin resistance and improving glucose tolerance in those with type 2 diabetes.
Biotin may be helpful in maintaining healthy hair and nails, and possibly preventing birth defects.
I recommend 50 mcg of biotin as part of a B-complex that contains a full spectrum of B vitamins, including thiamine, B12, riboflavin and niacin. You can also obtain biotin from foods including organ meats, barley, brewer's yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran. Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach also provide biotin.
Learn more about biotin!
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