Vitamin B7 is also called Biotin or vitamin H. Without biotin as a co-factor, many enzymes do not work properly. Biotin is necessary for cell growth, the production of fatty acids and the metabolism of fats.

Biotin may also be helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance.

Biotin can be found in peanuts, swiss chard, yeast, whole-grains, liver, pork, salmon, avocados and bananas.