Biotin for Kids: Is It Safe?

With so much contradictory information out there, sometimes it can be hard to tell whether or not something is actually safe for your child. As parents, you would never want to risk giving your child something that turned out to be unsafe. Unfortunately, dangers are everywhere, which is why being a parent is so exhausting! One thing that you should never have to worry about is your children’s vitamin supplements. Children’s vitamin supplements should be well-researched and designed specifically for children,  being backed by experts like healthcare professionals and pediatricians. Based on the recommendations of these experts, biotin for kids is perfectly safe and is actually an important component of healthy growth and development. 


What Is Biotin?

Biotin is also known as Vitamin B7 or Vitamin H. It’s a water-soluble vitamin which means that it dissolves into the water within the body relatively quickly, which is why it’s necessary to get adequate levels of biotin each day because the body cannot produce it or store it on its own. Biotin is just one of the many vitamins that humans young and old need in order to grow, function, and develop. In total, there are 13 essential vitamins including Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and the Vitamin B complex. 


What Are the Other B Complex Vitamins?

Biotin, or Vitamin B7, is a part of the Vitamin B complex, which consists of seven other vitamins that are essential for bodily functions. Each B Vitamin is unique and is found in different food sources. Here are the other B complex vitamins, what they do, and where you can find them:

  • Vitamin B1, or thiamine, is found in nuts, oranges, pork, eggs, and seeds. Vitamin B1 is involved in the growth and development of nerves and muscles while also helping the body convert carbohydrates into energy.
  • Vitamin B2, or riboflavin, is found in eggs, milk, salmon, spinach, and almonds. Vitamin B2 helps produce healthy red blood cells and is also involved in energy production and healthy digestive system function. 
  • Vitamin B3, or niacin, is found in tuna, mushrooms, brown rice, avocados, and sweet potatoes. Vitamin B3 is a key player in the conversion of fats and carbohydrates into energy. It is also involved in the functioning of the digestive, nervous, and integumentary systems. 
  • Vitamin B5, or pantothenic acid, is found in salmon, cauliflower, tomatoes, broccoli, and corn. Vitamin B5 helps the body metabolize fats and carbohydrates, and helps regulate metabolism, immunity, and blood pressure. 
  • Vitamin B6, or pyridoxine, is found in bananas, chickpeas, carrots, and milk. Vitamin B6 is essential for brain health and development, as well as mood and stress responses. 
  • Vitamin B9, or folic acid, is found in lentils, beets, celery, papayas, and spinach. Vitamin B9 is involved in the formation of red blood cells and DNA.
  • Vitamin B12, or cyanocobalamin/methylcobalamin, is found in clams, tuna, beef, ham, and eggs. Vitamin B12 is also involved in the production of red blood cells and helps the nervous system to function properly. 

Why Do Kids Need Biotin?

Biotin, or Vitamin B7, is an essential vitamin for kids and adults alike. Here are a few of the benefits of biotin for children:

  • Biotin helps their bodies convert things like carbs, fat, and protein into energy. This is because several enzymes involved in these processes need biotin in order to do their jobs properly. Specifically, biotin is involved in gluconeogenesis, fatty acid synthesis, and the breakdown of amino acids. 
  • Biotin promotes healthy skin, which is more important than you would think! Our skin is the largest organ in our body and is an important factor in our immune system. When your skin is unhealthy, you are more likely to have breaks in the skin where germs and bacteria can easily enter the body and potentially cause illnesses and disease. 
  • Biotin may also help promote hair growth, and healthy hair and nails. 

If your child doesn’t have an adequate intake of biotin, they may end up with biotin deficiency. Although this condition is relatively rare in the United States, it does happen, and can cause harm if it is not addressed with biotin supplements. Symptoms of biotin deficiency include hair loss, weight loss, brittle nails, dry/red scalp, lethargy, hallucinations, and seizures. Kids who have gastrointestinal disorders may not be able to absorb biotin properly and have a higher risk of developing biotin deficiency, although the overall risk is still low. 


Is Biotin Safe for Kids?

Biotin has been shown to be safe for kids because it’s a water-soluble vitamin, so extra amounts of the vitamin leave the body through urine. At the same time, if your child is on any medications or has any medical conditions, it’s a good idea to discuss biotin with your pediatrician beforehand in case there are any drug interactions that you may not be aware of. However, if your child is generally healthy and your biggest concern is about their picky eating, then supplementing biotin is likely safe for them, though you should always consult a pediatrician before regularly giving your child new vitamins and supplements.. 


How Much Biotin Is Recommended for Kids?

Different amounts of daily biotin are required for children of different ages.. Here is the recommended amount of biotin for different age groups:

  • Infants and toddlers ages 3 and under need 10-20 micrograms (mcg) of biotin each day
  • Children ages 4 to 6 need 25 mcg of biotin each day
  • Children ages 7 to 10 need 30 mcg of biotin each day
  • Adolescents over the age of 10 need at least 30 mcg and no more than 100 mcg of biotin each day

How Can Kids Get Biotin?

One way that kids can get biotin is through their diet. Biotin is naturally found in a variety of different foods, including:

  • Nuts 
  • Whole grains
  • Egg yolks
  • Dairy products
  • Mushrooms
  • Bananas
  • Cauliflower and soybeans

Let’s be real – based on that list, there are probably a limited amount of foods with biotin that your kid will actually want to eat. Furthermore, kids with allergies to nuts or kids who are unable to eat eggs due to dietary restrictions may run into problems getting enough biotin from their diets alone. So, what are you supposed to do?


The good news is that while it’s technically possible and probably optimal for your child to obtain all the vitamins and minerals they need just from their daily diet, there are other options available if obtaining those nutrients becomes difficult due to allergies, pickiness, or just time constraints. After all, who has the time to sit around and physically plan out every single thing your child consumes to make sure that they are getting their daily vitamins and minerals? That’s basically a full-time job! Perhaps the best alternative to this unrealistic scenario is a children’s multivitamin supplement. 


Not only do children’s multivitamin supplements provide your kid with enough biotin on a daily basis, but the best supplements are also complete, and contain adequate amounts of every single vitamin and mineral that your kid needs based on the medical advice of health care providers and information from the Food and Drug Administration (FDA). The best kid’s multivitamin supplements, like the ones from Hiya, contain a whopping 15 vitamins and minerals. This exhaustive list includes Vitamin A, Vitamin C, Vitamin D, Vitamin E, thiamin, riboflavin, folate, Vitamin B12, biotin, pantothenic acid, calcium, iodine, zinc, selenium, and manganese. 


However, when it comes to kid’s multivitamins, you don’t just have to pay attention to the vitamins and minerals involved--you also have to pay close attention to any unnecessary extras. Many children’s vitamins can include potentially harmful things like chemicals, fillers, preservatives, and high levels of sugar to make them taste good; this is especially true of gummy vitamins that tend to be popular with kids because of their resemblance to candy. While tasty, the high sugar content of these vitamins can actually lead to things like cavities – which is obviously not what you want! Instead, look for a sugar-free kid’s vitamin that comes in a chewable form and is made from organic fruits and vegetables. 

When it comes to your kids, you always want the best for them, so make sure to give them the best vitamin that you can possibly find! Vitamins for kids should include everything that they need and nothing that they don’t. For example, although iron is an important mineral that the body needs to carry oxygen within red blood cells from the lungs to other parts of the body, it can be toxic in high quantities, so it’s best to avoid iron in a children’s vitamin supplement. Instead, make sure that your child is getting enough iron from food sources like spinach, cereals, chicken, and raisins. 


The amount of work you have to do as a parent is the most overwhelming job in the world. Don’t make it more difficult on yourself by constantly worrying about the levels or safety of your child’s vitamins and minerals supplement. When you purchase a high-quality vitamin supplement from a reputable company like Hiya, you can trust that the product has been well-researched and well-tested to be safe and effective for your precious little ones. 


*The FDA plays a specific role in regulating nutraceuticals and for all companies requires the following disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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