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What Food Contains Vitamin B7?

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
What Food Contains Vitamin B7?
Egg yolks

The B-complex includes eight different water-soluble vitamins that perform various physiological duties, among which is helping you metabolize food into energy. Because they are water-soluble, your body is unable to store B-complex vitamins, and you must eat foods containing these compounds on a daily basis to meet your needs. Vitamin B-7, or biotin, is one of the B vitamins.

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Soy beans
Soy beans

The primary function of vitamin B-7 is to act as a coenzyme for reactions that involve the addition or removal of carbon dioxide to or from biologically active compounds. For example, the synthesis and oxidation of fatty acids requires vitamin B-7 to act as a coenzyme. It also helps to break down proteins into amino acids and plays a role in the formation of purines.

Daily Needs

Breakfast sandwich
Breakfast sandwich

Adults over the age of 18 and pregnant women need 30 mcg of vitamin B-7 a day to adequately meet the body's needs. Lactating women need 35 mcg a day.

Deficiency Symptoms

Woman with deficiency symptoms
Woman with deficiency symptoms

Vitamin B-7 deficiency can occur under certain circumstances. Biotin-dependent multiple carboxylase deficiency syndrome is an inherited disorder causing biotin deficiency. People reliant on total parenteral nutrition -- intravenous nutrition -- can also become biotin deficient. You can also become deficient if you eat too many raw egg whites. A substance in egg whites called avidin binds with vitamin B-7 in the intestines, preventing you from absorbing it. Smokers also may be at risk for vitamin B-7 deficiency. Symptoms of vitamin B-7 deficiency include dry and scaly dermatitis, nausea, vomiting, anorexia and alopecia. Depression, listlessness, hallucinations and tingling in the arms and legs can also occur.

Good Food Sources of Vitamin B-7

Man buying organic steak
Man buying organic steak

Vitamin B-7 is found in a number of natural foods. Good food sources include organ meats, egg yolks, soybeans and yeast. A 100-g serving of chicken liver contains the highest amount of vitamin B-7 with 170 to 200 mcg. A 100-g serving of brewer's yeast contains 200 mcg. A 100-g serving of raw egg yolk contains 60 mcg.

Moderate Sources of Vitamin B-7

Assorted nuts
Assorted nuts

Foods with moderate amounts of vitamin B-7 include fish, nuts and oatmeal. A 100-g serving of fish contains 3 to 24 mcg. Walnuts and peanuts contain the highest amount, with 39 and 34 mcg per 100-g serving, respectively. A 100-g serving of oatmeal contains 22 to 31 mcg.


B-7 vitamins
B-7 vitamins

As a water-soluble vitamin, vitamin B-7 toxicity is unlikely to occur and there are no known toxic effects, according to the authors of "Krause's Food, Nutrition and Diet Therapy."

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