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Vitamin B7 is a water soluble Vitamin that is also called Vitamin H and Biotin.

Chemical structure includes: a ureido ring, a tetrahydrothiophene ring and a valeric acid substitute.

Biotin is consumed from a wide variety of food sources but few are particularly rich sources.

Biotin is necessary for cell growth, metabolism of fats, metabolism of aminos acids, the production of fatty acids, and more.

Currently, additional studies are being done to evaluate its role in helping to maintain blood sugar levels.


  • Yeast
  • Royal jelly
  • Liver
  • Some fish
  • Eggs
  • Cow’s milk
  • Goat’s milk
  • Soybeans
  • Tomatoes
  • Roamine lettuce
  • Other vegetables
  • Some nuts
  • others


  • A key component of cellular growth
  • Helps in production of fatty acids
  • Necessary for some fat metabolism
  • Helps with amino acids
  • A key component of the Citric Acid Cycle
  • Carbon dioxide


  • very rare
  • rather mild
  • change in appetite
  • change in growth

Toxicity is very unlikely

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