Vitamin B7, H (Biotin)

Vitamin H, more commonly known as biotin or Vitamin B7, enables the body to use the energy in food. Biotin is also important to cell health and reproduction. People with diabetes may improve their blood sugar control with biotin. Hair and nails also need biotin to be healthy.

Sources
These foods contain a significant amount of biotin:

• Liver
• Nuts
• Kidney
• Egg yolks
• Brewer's yeast
• Chocolate
• Whole grain products
• Beans
• Fish

Food-processing techniques can destroy biotin. Less-processed versions of the foods listed above will contain more biotin.

How to Take It
Your body makes biotin in the intestines, so a recommended dietary requirement (RDA) has not been set. An adequate amount of biotin is about 30 to 100 mcg daily. Most Americans get 28 to 42 mcg daily. Doses of up to 2,500 mcg have been used safely to treat hair and nail problems.

As with all medicines and supplements, check with your health care provider before giving biotin supplements to a child.