The Top Vitamin B7 (Biotin) Rich Foods + Recipes

Why is Vitamin B7 important? How much do you need each day? What do deficiencies look like? Which foods and recipes contain it?

Bella Grace
The Top Vitamin B7 (Biotin) Rich Foods + Recipes

What is Vitamin B7?

Vitamin B7 (Biotin) is also known as Vitamin H. Like all B vitamins, it is water soluble and contains sulfur. It is commonly produced by the beneficial bacteria in the gut.

Why is Vitamin B7 important and what does it do in the body?

Like most B vitamins, Biotin is involved in many metabolic functions. It functions in the utilization of sugar, fats and the manufacture of amino acids to make energy and in the growth and replication of cells.  It is involved in the formation of strong nails and healthy hair. It helps in the treatment of eczema, seborrheic dermatitis (cradle cap) and alopecia. Biotin also plays an important role in diabetes. It enhances insulin sensitivity and increases the enzyme glucokinase that is responsible for the utilization of glucose by the liver. It also supports a healthy nervous system and is vital for healthy hair because it improves the metabolism of scalp oils. It even helps to reduce the likelihood of grey hair!

Biotin is a critical nutrient during pregnancy as it is important for normal embryonic growth.

What amount of Vitamin B7 do you need each day?

Vitamin B7 can be found in multivitamins and B complex vitamins. Separately, it is sold as biotin. Its most bio-available source is biocytin. Biotin works well with other B vitamins, CoQ10 and Carnitine.

The DRI (Daily Recommended Intake) /RDA (Recommended DailyAllowance)of dietary Vitamin B7 are listed below:

Please Note: By definition, the DRI/RDA recommendations apply only to 98% of healthy individuals and are not sufficient for those with higher nutrient requirements based upon their biochemical individuality, genetics, health status, medications, deficiencies, lifestyle, and toxic exposures.


  • Infants birth- 6 months: 5 mcg
  • Infants 7 - 12 months: 6 mcg
  • Children 1 - 3 years: 8 mcg
  • Children 4 - 8 years: 12 mcg
  • Children 9 -13 years: 20 mcg
  • Adolescents 14 - 18 years: 25 mcg


  • 19 years and older: 30 mcg
  • Pregnant women: 30 mcg
  • Breastfeeding women: 35 mcg

Recommended Daily Allowance: 150mcg/Day

Optimal Daily Allowance: 225mcg/Day


What are possible Vitamin B7 (Biotin) deficiency conditions and symptoms?


Cradle Cap (dry scaly scalp)



Hair loss



Loss of appetite

Loss of muscle control

Muscle aches and cramps

Muscle weakness, twitching or spasms

Nausea and Vomiting

Pallor of skin

Sore tongue or mouth


What are possible Vitamin B7 excess symptoms?

Biotin is extremely safe and no side effects have been reported.

What steals Vitamin B7 from the body?

Alcohol: inhibits the absorption and utilization of Biotin.

Broad spectrum antibiotics: Tetracycline, (Demeclocycline,Doxycycline and Methacycline), Amoxicillin/Clavulanic Acid (Augmentin),Vancomycin - will kill the colonies of beneficial bacteria in the gut that helpmake Biotin.

Anti-seizure medications: Phenytoin (Dilantin), Carbmazepine (Tegratol) and Primidone (Mysoline) deplete Biotin.

High supplementation of Pantothenic acid (Vitamin B5): can decrease absorption as it competes for the same uptake sites in the colonocytes.

What tests can be used to assess Vitamin B7 or Biotin levels?

Urine analysis of alpha-hydroxy-isovalerate (if elevated suggest slow Biotin)

Plasma levels are not very accurate.

What foods contain the highest amounts of Vitamin B7?

Top 10 Vitamin B7 (biotin) rich foods are:

1. Peanuts 95mcg/100g

Recipe: Homemade Nutter Butters

2. Hazelnuts 81 mcg/100g

Recipe: Homemade Nutella

3. Calf's Liver 76.1mcg/100g

Recipe: Sliced Calf's Liver with Golden Onions

4. Egg yolk 54mcg/100g

Recipe: Frittata

Recipe: Egg Muffins

5. Shiitake mushroom 36.6 mcg/100g

Recipe: Coq Au Vin

Recipe: Healthier Bibimbap

6. Chickpeas 21 mcg/100g

Recipe: Chickpea Shakshuka

7. Herring 20mcg/100g

Recipe: Homemade Pickled Herring

8. Oysters 20mcg/100g

Recipe: Paleo Pan Fried Oysters in Dipping Sauce

9. Almonds 20mcg/100g

Recipe: Pesto Almond Crusted Salmon

Recipe: Almond Butter Cups

10. Sweetcorn 6.0mcg/100g

Recipe: Raw Organic Sweet Corn Salsa

This article was written by Jonathan Tommey, CCN and Bella Grace, NTP. This article is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment.

Beef Bulgogi Bowls

Makes 2 Large Bowls


1 lb. grass-fed rib eye or sirloin steak

2 tablespoons cooking oil of choice

2 tablespoons coconut aminos

2 tablespoons freshly minced garlic

1 tablespoon raw honey or sweetener of choice

2 stems of green onion, finely chopped

2 tablespoons toasted sesame seeds

4 cups dark leafy greens

2 cups roasted broccoli

3 large carrots, roasted

3 cups cauliflower rice

Homemade Mayo

+ hot sauce (to taste)

= spicy mayo!


1) To make the roasted vegetables, throw frozen broccoli and carrots onto a baking sheet, drizzle in cooking oil of choice, salt and pepper, and roast in the oven at 375F for 30 minutes or so. Remove and set aside.

2) Place the steaks in a large bowl with coconut aminos, minced garlic, raw honey, salt and pepper. Let marinate for 10-30 minutes.

3) In a large skillet, add cooking oil and saute the steaks (along with sauce) over medium high heat or until the steak is medium-well done.

4) Set the beef aside and slice into thin pieces.

5) Using the same pan, heat up your cauliflower rice in the skillet until piping hot.

5) To each bowl, add 2 cups of greens. Top greens with 1-2 carrots, 1 cup roasted broccoli, 1 1/2 cups cauliflower rice, 1/2 lb of steak and chopped green onion. Add a dollop of spicy mayo on the side, sprinkle with sesame seeds and enjoy!

Bella Grace

Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.

Read Full Bio

Related Posts