1. Energy Metabolism: Vitamin B7 is involved in the metabolism of carbohydrates, fats, and proteins, which are the main sources of energy for the body.
2. Hair, Skin, and Nail Health: Vitamin B7 is important for the health of hair, skin, and nails. It helps to strengthen hair and nails, and may also help to improve skin health.
3. Blood Sugar Regulation: Vitamin B7 is involved in the regulation of blood sugar levels. It helps to improve insulin sensitivity, which can help to prevent or manage diabetes.
4. Fetal Development: Vitamin B7 is important for fetal development during pregnancy. It helps to prevent birth defects, such as neural tube defects.

1. Egg Yolks: Egg yolks are one of the best sources of vitamin B7. One large egg contains about 10 mcg of biotin.
2. Organ Meats: Organ meats, such as liver and kidney, are also good sources of vitamin B7.
3. Nuts and Seeds: Nuts and seeds, such as almonds, peanuts, and sunflower seeds, are good sources of vitamin B7.
4. Dairy Products: Dairy products, such as milk, cheese, and yogurt, are also good sources of vitamin B7.
5. Vegetables: Vegetables, such as sweet potatoes, spinach, and broccoli, are good sources of vitamin B7.

Vitamin B7 supplements are also available in various forms, including tablets and capsules. The recommended daily intake of vitamin B7 for adults is 30 mcg per day, although higher amounts may be needed for certain populations, such as pregnant and breastfeeding women. It’s important to obtain vitamin B7 from food sources whenever possible, as supplements may not provide the same health benefits as whole foods.