Vitamin B7 - The Many Benefits of Vitamin B7 (Biotin) for Children

Biotin, also known as vitamin H or B7, is a B-complex vitamin essential for metabolism. Derived from the Greek word biotos (sustenance or life), it was discovered by Vincent du Vigneaud in 1942. Found naturally in food, added to eatables, and available as supplements, biotin supports glucose, fatty acid, and amino acid metabolism. It exists in both protein-bound and free forms, with gut bacteria also producing it. (1)

What is vitamin B7 good for?

Biotin (B7) helps children convert food into energy and supports growth. Research links it to healthy hair, nails, skin, and normal glucose levels. Deficiency can cause hair loss, brittle nails, and skin issues. While many foods provide biotin, supplements may be needed in cases of poor diet or certain conditions. (2)

How Does Biotin Function in Your Child’s Body?

Biotin (B7) is water-soluble, so it must be regularly replenished through food or supplements. It helps convert fats, proteins, and carbs into energy and is often used for hair and nail strengthening in beauty products.

Biotin in food binds to protein and must be broken down by digestive enzymes into free biotin for absorption. It is processed in the stomach, absorbed in the intestine, and mostly stored in the liver. Research shows about 50% of ingested biotin is excreted in urine. (2)

Why do Children Need Biotin?

Biotin (B7) is essential for children's growth, development, and overall health, benefiting both body and mind.

Here are some essential health benefits biotin will give your child:

Promotes hair thickening
Maintains nail health
Important for skin health
Crucial for proper fetal growth and development
Enhances mood and energy
Helps in weight management

Promotes hair thickening: Biotin supports hair health and is commonly found in hair products. Studies show it improves thickness and shine. Most kids absorb enough from their diet, but those with digestive issues may need supplements. (3)

Maintains nail health: Biotin strengthens nails, with higher doses improving thickness by 25% and reducing breakage in kids. (4)

Skin health: Biotin (B7) nourishes skin, supports tissue repair, and reduces inflammation. Deficiency can cause dry, scaly skin, acne, or psoriasis. It also regulates fat metabolism, affecting skin health. In severe cases, supplements may be needed. (5)

Crucial for proper fetal growth and development: Biotin is crucial for fetal development, and deficiency during pregnancy may lead to congenital abnormalities. Like folic acid, it helps reduce complications.

Breastfeeding mothers with biotin deficiency may not provide enough for infants, requiring supplementation. Children with allergies or aversions to biotin are also at higher risk, making supplements essential to prevent deficiency. (6)

Enhances mood and energy: Biotin helps break down fats, proteins, and carbs into energy. A deficiency can lead to fatigue, weakness, mood swings, and digestive issues in children. (7)

Helps in weight management: Biotin aids weight management by supporting macronutrient breakdown and boosting resting metabolism. While it can help with weight reduction, it’s not a weight loss pill and works best with a healthy diet and physical activity. (7)

Other notable benefits of biotin:

Biotin is not only crucial for the health of your child's nails, skin, and hair, but it also supports their glands. This vitamin is required for proper activity of the thyroid gland, associated with regulating hunger and sleep.
Biotin also maintains the cholesterol level in the human body by increasing the level of high-density lipoprotein HDL (commonly known as ‘good cholesterol’) and reducing the low-density lipoprotein LDL (‘bad cholesterol’). Because of this property, biotin prevents the risk of chronic diseases, such as heart diseases and cancer at later ages.
Does biotin lower blood sugar? Research has indicated that biotin helps in the regulation of blood sugar levels by stimulating insulin secretion in the human body. So, this vitamin reduces the risk of diabetes by controlling sugar levels in adults.
Vitamin B7 maintains brain health, promotes the activity of neurotransmitters, and enhances nerve signals. It improves memory, protects the brain, and provides defense against neurodegenerative and cognitive problems. (2)

What is a Biotin Deficiency?

Biotin deficiency is rare in children with a balanced diet but can occur in those who don’t consume biotin-rich foods or have a genetic mutation affecting absorption.

Most people might not be able to recognize when their child lacks biotin. The common biotin deficiency signs in children are:

Dermatitis
Increase in infections
Anemia
Paresthesia and hyperesthesia

Dermatitis: Biotin deficiency in kids can cause skin issues like seborrheic dermatitis, hair loss, and muscle pain. Symptoms include brittle nails, thinning hair, and red, scaly skin. Proper supplementation can help reduce muscle cramps and prevent dry, itchy skin. (8)

Increase in infections: Biotin deficiency can impair immune function in children, reducing B and T cell activity and increasing infection risk. (2)

Paresthesia and hyperesthesia: Biotin deficiency in infants can cause hyperesthesia (increased sensory stimulation) and paresthesia (tingling or numbness). Ensuring adequate biotin intake can prevent these conditions. (6)

How Much Biotin per day Does Your kid Need?

Biotin dosing recommendations are provided in the Dietary Reference Intake (DRI) by the Food and Nutrition Board (FNB), outlining the optimal daily intake. (9)

Biotin deficiency is rare in the U.S., so the FDA doesn’t set a Recommended Dietary Allowance (RDA). The Adequate Intake (AI) for biotin is recommended for both children and adults as follows: (2)

Age	Recommended daily amount in micrograms (mcg)
0-6 months	5 mcg
7-12 months	6 mcg
1-3 years	8 mcg
4-8 years	12 mcg
9-13 years	20 mcg*
14-18 years	25 mcg*
19+ years	30 mcg*

*The recommended amount for adequate intake (AI) may vary for people who are pregnant and lactating, and you should consult with your physician to determine an appropriate amount for your specific health needs

Should you Give Biotin Supplements to Your kid?

The best source of biotin (B7) is food, but supplements may be needed for severe deficiency. Biotin is also found in hair and skincare products. Check ingredient lists for added benefits and consult your child's doctor to find out more about the benefits of B7 for your family. (2)

What Foods are High in Vitamin B7?

Biotin-rich foods include seeds, organ meat, fish, eggs, nuts, and some vegetables. Biotin levels vary by season, plant variety, and processing. Cooking eggs helps release biotin from avidin, improving absorption. (10)

Below are several foods that contain a healthy amount of biotin. (9)

Food name	Serving size	Milligrams (mg) per serving
Beef liver, cooked	3 oz	30.8
Egg, cooked	1 whole egg	10
Canned pink salmon	3 oz	5
Pork chop, cooked	3 oz	3.8
Hamburger patty, cooked	3 oz	3.8
Sunflower seeds, roasted	1/4 cup	2.6
Sweet potato, cooked	1 cup	2.4
Roasted almonds	1/4 cup	1.5
Canned tuna	3 oz	0.6
Spinach, boiled	1/2 cup	0.5
Cheddar cheese	1 oz	0.4
Low-fat milk	1 cup	0.3
Plain yogurt	1 cup	0.2
Oatmeal, cooked	1 cup	0.2
Banana, sliced	1/2 cup	0.2

Does Vitamin B7 Have Side Effects?

Biotin has no known severe side effects, as excess amounts are excreted in urine. However, B7 supplements should be taken with food for safety.

Excess biotin may cause minor side effects like stomach discomfort, nausea, or skin rashes. High doses can also interfere with vitamin B5 (pantothenic acid) absorption, potentially leading to acne. It's best to get biotin from food, and a doctor should be consulted for safe supplement use. (7)(11)

Summary

Biotin (B7) supports skin, hair, nails, and energy metabolism. Deficiency can cause hair loss, skin issues, brittle nails, anemia, and delayed growth. Biotin-rich foods like organ meat, nuts, seeds, eggs, and fish usually provide enough, but supplements may be needed for severe deficiency. Consult a doctor for guidance.

References

Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.

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