Biotin

Introduction to Biotin

It may surprise you, but biotin for kids matters more than you think. With supermarket aisles filled with biotin supplements marketed as “beauty vitamins”, it can be easy to see why parents get confused as to why. 

While biotin does play a role in maintaining healthy hair, skin and nails, it’s important to remember that it plays a starring role in energy metabolism - and this is where biotin matters most for kids. From busy school days to playground adventures, there’s no question that our little ones need some serious energy to keep them going. Additionally, biotin is essential for children's growth and development, and for maintaining the immune and nervous system - so it’s at the centre stage of their overall health and wellbeing.

But what’s the best way to ensure your child is getting a healthy dose of biotin? With many colourful, sugary kids biotin gummies that you know your child will say “yes” to, it can feel like the easy road to take. But, while biotin is important, kids don’t need megadoses or added sugar to benefit from it. Let’s break it all down.

What is Biotin?

Biotin is a B-complex vitamin (also known as vitamin B7) that helps the body turn food into energy and supports healthy skin, hair, and nails. While it’s been nicknamed a “beauty vitamin” for this latter role, its role in energy metabolism is one of the main (but not only!) reasons why it’s such an important vitamin for kids. 

Interestingly, the word “biotin” itself is actually derived from the ancient Greek word “biotos”, which means “sustenance” or “life”. That’s because it essentially helps the body to convert carbohydrates into energy, all while helping the body to metabolize fats and protein. It does so by supporting enzymes that are important in the metabolic process.

It’s important to note that biotin is a water-soluble vitamin, which means the body doesn’t store it for long. As a result, we need to make sure we regularly replenish our biotin levels through food or supplements. 

Learn more from the NIH

What Does Biotin Do for Kids?

You could think of biotin as a behind-the-scenes helper for many vital bodily functions. Biotin is especially important for our kids’ health, as it:

• Helps the body convert food into energy: It’s no secret that kids spend a LOT of energy each day. By supporting the conversion of food into energy, biotin can help fuel those busy school days, endless playground adventures, and after-school activities and sports. 

• Aids enzyme function for fat, protein, and carb metabolism: Our bodies rely on certain enzymes to convert food into usable nutrients. For example, enzymes break down proteins into amino acids, which are essential for building muscles, bones, and organs, as well as providing energy. These enzymes rely on biotin to function well, making this vitamin crucial for overall growth and development.

• Supports the brain and nervous system: Biotin works alongside other B vitamins to support the nervous system. This includes involvement in neurotransmitter activity and nerve signals, which are vital when it comes to brain function. Biotin also supports normal psychological functions, including cognitive processes like memory and learning. This support can be more than welcome when there’s so much to take in during school days! 

• Supports healthy skin and hair: Biotin supports the production of keratin, so it can help your little one grow strong nails for hands-on play and healthy hair to keep those fun hairdos coming. 

To find out more about this powerful micronutrient (as well as others), head over to the CDC.

Biotin Benefits for Kids

In short, here are the top 3 biotin benefits:

• Converts food to energy

• Supports healthy skin and hair

• Aids nervous system development

Children of all ages can benefit from biotin, but there are some benefits that really stand out depending on their age:

Toddlers (1–3 years)

Biotin can help kick-start your little one’s metabolism. At this age, your little one’s body grows rapidly, so they’ll need all the support they can get to fuel that growth. As biotin plays a supporting role in converting food into building muscles, bones, and organs as well as providing energy, it’s an important vitamin to power your toddler’s development and daily activities.

Young Kids (4–8 years)

If there is one thing kids this age need, it’s a strong immune system! The endless stream of school bugs can seem impossible to avoid, and it’s never fun when the whole family ends up going through it. Among its other functions, biotin helps support the immune system. In fact, biotin deficiency can lead to increased inflammation and a higher susceptibility to infections. So when those pesky colds and flus make their rounds, it can really be worth making sure your little one has enough biotin in their diet.

Older Kids (9–14 years) 

When puberty starts to kick in, your child’s confidence can take a bit of a hit. From changes in body shapes to skin breakouts, it can be a tough time for children’s self-esteem. Biotin is well-known to support healthy skin, hair and nails. It can help improve some of the not-so-comfortable symptoms of puberty, and in turn help your child feel more comfortable in their own skin. 

When is Biotin Useful?

A varied diet usually provides enough biotin, but there are some cases where it can be beneficial to up your little one’s intake - which can easily be done with biotin kids supplements.

One such case is when your child is going through a growth spurt. We always say they grow too fast, and sometimes, they really do! If you feel like your child is getting taller by the minute, it can be a good idea to give them an extra dose of biotin to support all that growth and development. 

Kids biotin supplements can also be really helpful if your child is on a restricted diet. This could be because they follow a vegan diet, or maybe they are picky eaters, or they simply don’t like biotin-rich foods (such as eggs and liver). You can refer to our list of biotin-rich foods further down to see if your child is getting enough.

Lastly, if you notice that your child is dealing with dry skin, brittle nails, or thinning hair, biotin can help here too. 

Signs Your Child May Need More Biotin

If your child isn’t getting enough biotin, you may start noticing signs such as:

• Brittle nails

• Hair thinning or loss

• Dry, flaky skin

• Low energy/fatigue

• Skin rashes (especially around the nose or mouth)

Knowing these key symptoms can give you some insight into whether your child may be lacking biotin in their diet. That said, a vitamin deficiency can be difficult to pinpoint, so you should always consult a paediatrician before giving your child supplements.

How Much Biotin Do Kids Need?

The Recommended Dietary Allowance (RDA) for biotin is set by the National Institutes of Health (NIH). When there isn’t enough evidence to establish a RDA, the NIH uses Adequate Intake “AI” as a measure instead - which is the measure they use for biotin.  

The table below provides a guidelines as to how much biotin is needed depending on your little one’s age, as their needs will grow as they do:

Here, "mcg" stands for microgram, which is the standard unit of measurement for vitamins and minerals. You can look on food packaging to find this “mcg” value and work out how much biotin your little one is getting.

Biotin Deficiency & Issues

While biotin deficiency is rare, it can still happen. Your little one may be more at risk if they: 

• Have a genetic disorder that affects biotin absorption (like biotinidase deficiency)

• Take long-term antibiotics or anti-seizure medications

• Follow highly restricted diets

So, if you spot some of the common deficiency symptoms (like skin rashes, hair thinning, brittle nails and fatigue) in your little one, it can be worth considering the above and asking your paediatrician’s opinion.

It’s important to note that biotinase deficiency itself is a very rare genetic condition, which is generally screened at birth. According to the National Organization for Rare Disorders (NORD), it can lead to more acute symptoms such as developmental delays and seizures.

Best Sources of Biotin for Kids

Ready to pack your little one’s meals with plenty of biotin? Here are some of the best sources of biotin for kids:

Animal sources:

• Eggs (especially yolks)

• Salmon

• Liver

Plant sources:

• Nuts and seeds

• Sweet potatoes

• Bananas

• Broccoli

As you can see, biotin is found in both animal and plant foods. It doesn’t matter where your child gets their biotin from, as long as they meet the NIH’s guidelines. Mixing both sources is a good way to provide plenty of vitamins and minerals, and ensure your child is getting the benefits that come with eating a diverse diet. 

Side note: It’s important to keep in mind that cooking ingredients by way of boiling or stewing may reduce their biotin content slightly.

Can Kids Get Too Much Biotin?

Biotin is a water-soluble vitamin, meaning the body excretes excess amounts through urine. As a result, it’s extremely rare for children to experience adverse effects from consuming too much biotin - they would have to take a very high-dose supplement.

If this does happen, though, it could cause:

• Skin rashes

• Digestive upset

• Interference with certain lab tests 

It’s always recommended to read supplement labels and stick with pediatrician-approved products in safe amounts - and of course always follow the guidance of your own pediatrician.

Does My Child Need a Supplement?

If your child is a picky eater or is on a restricted diet - and especially if you notice that your little one doesn’t eat many of the vitamin-rich foods we listed earlier on - then a supplement could be useful to supplement the nutrient gap. Supplementation could also be helpful if your little one is on medications affecting absorption, or if they have chronic skin or nail issues. Of course, always supplement only as advised by your pediatrician.

Biotin FAQs

Can kids take biotin daily?

Yes. When taken in appropriate amounts, daily biotin is safe for most kids. Make sure to choose a supplement made specifically for kids, and always supplement as advised by your pediatrician.

Is biotin safe for toddlers?

It is, but always consult your pediatrician before giving any supplements to toddlers.

What foods are rich in biotin?

Egg yolks, liver, nuts, seeds, sweet potatoes, salmon, and bananas are all great sources of biotin.

Does biotin help with hair growth in kids?

Yes, biotin supports healthy hair growth, especially during times of rapid development.

How do I know if my child needs more biotin?

Look for signs like brittle nails, fatigue, and skin issues. If you notice these symptoms, talk with your pediatrician for a proper assessment.