B-7 or biotin may not be as familiar you as the better known B-vitamins - but it is very important to have in your system. This B vitamin converts carbohydrates into energy - something we can always use a little bit more of in our lives. You can up your B-7 intake (which should be between 30 to 300 mcg daily) by adding brewer´s yeast, liver, bananas, brown rice, eggs, oatmeal or peanut butter to your diet.

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