Biotin (a.k.a. Vitamin B7 or Vitamin H):

Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolism .

Metabolism is the process by which our bodies covert the food we eat into energy that can then be used to power everything we do, from thinking, to running, to hula-hooping.

Deficiency of this vitamin is extremely rare, but overdoing it on raw egg whites has been known to prevent biotin absorption (albeit, in a pretty old study) (we’re looking at you, Rocky)

What You Need:

  • 30 mcg

How to Get It:

  • Cooked salmon (4-5 mcg per 3ounces)
  • whole grains (0.02-6 mcg per slice of bread)
  • eggs (13-25 mcg per large egg),
  • Avocados (2-6 mcg per avocado)

What’s Too Much:

  • Not determined