Why Is Vitamin B7 So Important?

Last Updated on March 28, 2024 by coach@lashapebody.com

Wellness Corner

Why is Vitamin B7 so important?

Vitamin B7, also called Biotin, is often recommended for strengthening hair and nails, and it’s found in many cosmetic products for hair and skin.

But this vitamin does a lot more than that.

Can Vitamin B7 aid in weight loss?

Vitamin H, as Biotin is also known, is a complex B vitamin that helps convert food into energy, aids in breaking down fat in our bodies, keep your eyes, liver and nervous system healthy.

Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein.

Vitamin B7 plays an important role in supporting metabolic function because it helps break down and metabolize carbohydrates and amino acids, and also helps break down fat in your body, all of which helps to create energy.

Research has found that biotin, when combined with chromium picolinate, may raise your metabolic rate of carbohydrates, fats, and proteins.

While this doesn’t mean that biotin can accelerate your weight loss, it does show that biotin is essential when it comes to your metabolism and blood sugar control

What are the best sources of Biotin?

Because it’s water-soluble, which means your body does not store it and so you have to get it from food and/or supplements.

The best way to get biotin is through your diet.

Biotin can be found in a number of foods, including:

organ meats — liver, kidney (3 ounces provides 103% DV)
nutritional yeast (2 tbsp contain 69% DV)
nut butters (1 tbsp contains 64% DV)
soybeans (1/2 cup contains 64% DV)
egg yolk (1 whole egg provides 33% DV)
mushrooms (one cup chopped fresh mushrooms contain 19% DV)
legumes (1/2 cup contains 17% DV)
avocado (medium size contains 6% DV)
cauliflower (1 cup has 5% DV)
bananas (1 average banana contains up to 2% DV)
spinach (1/2 cup boiled has 2% DV)
tuna (caned, 3 ounces has 2% DV)
sweet potatoes (1/2 cup cooked contains 8% DV)
nuts like almonds, peanuts, pecans, and walnuts (1/4 cup contains between 5%-9% DV)

Keep in mind that cooking can actually render Vitamin B7 ineffective, so eating foods rich in this vitamin (raw, if possible ) means you’ll get more active Biotin.

Based on scientific findings for “adequate intake levels” — guidelines for how much of a nutrient to consume from food to prevent deficiency — it’s safe to ingest around 30 micrograms of biotin per day for adults.

While the best way to get Biotin is through your diet, you can also take supplements (speak with your doctor prior adding Biotin supplements to your daily routine).

To Your Wellness ❤️

Anna T.

Shop for Biotin and B Vitamins supplement —> here

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