Vitamin B7 – Biotin

Vitamin B7, also known as biotin, is one of eight B-complex vitamins responsible for creating energy in the body. Our body is not able to synthesize B7. Therefore, many systems in our body depend on this vitamin to be obtained in our diet. It is water-soluble vitamin biotin; it occurs either as the free form that is directly taken up by enterocytes or as biotin bound to dietary proteins

Maintain a healthy pregnancy

Mild biotin deficiency is common during pregnancy. It can lead to abnormal development in the fetus. Folic acid supplementation is usually recommended before and during pregnancy. In addition to folic acid, biotin and all other multivitamin are essential for a healthy pregnancy.

Nails, hair, and skin

Biotin is often used to strengthen hair and nails. It is also called Vitamin H (for hair) and improves the strength and durability of fingernails and skin health.

Controlling neuropathy

It may also help reduce nerve damage in people who have diabetes or who are undergoing dialysis for kidney disease

RDA for Vitamin B7

  • From 1 to 3 years – 8 mcg
  • From 4 to 8 years – 12 mcg
  • From 9 to 13 years – 20 mcg
  • From 14 to 18 years – 25 mcg
  • 19+ years – 30 mcg

Vitamin B7 rich food

Vitamin B7 is present in several foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks, yeast, liver. Other foods that contain this vitamin are wholemeal bread, salmon, pork, sardines, mushroom, and cauliflower. Fruits that contain biotin include avocados, bananas, and raspberries. Vitamin B7 is also available as a supplement (D-biotin) in various doses. It is often included in B-complex and multivitamin-mineral (MVM) supplements.

Sliced Calf’s Liver with Golden Onions


  • 1-pound piece calf’s liver
  • 3/4-pound onions, sliced paper-thin
  • 4 tablespoons unsalted butter or extra-virgin olive oil (or a combination)
  • 1/3 cup water
  • 1 tablespoon chopped fresh flat-leaf parsley


  • Rinse the liver to remove any traces of blood and discard the membrane and any tough veins. Cut crosswise into 1/8-inch-thick slices.
  • Cook onions in 2 tablespoons butter in a 12-inch heavy skillet over moderate heat, stirring, 1 minute. Cover skillet and continue to cook, occasionally stirring, until softened and golden brown, about 10 minutes. Transfer to a bowl and keep warm, covered.
  • Pat half of liver slices dry and toss with salt and pepper to taste. Heat 1 tablespoon butter in a skillet over moderately high heat until foam subsides, then sauté seasoned liver, shaking the skillet and turning liver, until browned on both sides but still pink inside, about 2 minutes. Put cooked liver on top of onions and cover.
  • Add water to skillet and deglaze, scraping up brown bits and boiling until liquid is slightly reduced. Pour sauce over the cooked liver and wipe the skillet clean. Sauté remaining liver as above, then add rest of liver with onions and parsley, tossing briefly.

Nutrient profile

  • Calories          303.7
  • Total Fat        11.7 g
  • Cholesterol    448.8 mg
  • Sodium           323.5 mg
  • Potassium      464.2 mg
  • Total Carbs    14.0 g
  • Vitamin A       718.9 %
  • Vitamin B7     1,333.2 %
  • Vitamin B-6   60.6 %
  • Vitamin C       7.1 %



A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.

Mar 22, 2022

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