Biotin in your child's food - best sources, supplementing
Tomasz Jankowski
2026-03-18
4 min. read
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The lesser-known vitamin that plays a critical role in the proper development of the fetus and of the young child is biotin. Vitamin H is widely distributed in many food items, so its deficiency in individuals consuming a balanced diet is extremely rare. What are the consequences for the development of a child of a lack of Vitamin B8 and what are the best sources of this vitamin in a child's diet?
The vitamin known as biotin or vitamin H
Biotin is a vitamin belonging to the B-group, sometimes referred to as vitamin H or vitamin B8. It is a component of numerous enzymes that catalyze biochemical reactions in our body. Biotin supports the synthesis of nucleic acids and purine nucleotides, which form the genetic DNA code. It is actively involved in the metabolism of the primary nutrients: proteins, carbohydrates, and fats. For pregnant women, an adequate daily dose of biotin is of critical importance, as high concentrations of this vitamin, known as the growth factor, are present in the fetus and lead to an increased appetite and the presence of metabolites that increase the body's metabolism.
Biotin in the child's nutrition
The current standards for the Polish population, updated in 2012, indicate the demand for biotin depending on the age and gender of the child as follows: Infants aged 0–6 months require 5 µg/d, infants aged 7–12 months require 6 µg/d, children aged 1–3 years require 8 µg/d, children aged 4–6 years require 12 µg/d, children aged 7–9 years require 20 µg/d, and girls and boys aged 10–18 years require 25 µg/d. Biotin is an indispensable component of the child's diet due to its key role in the metabolism of proteins, carbohydrates, and fats. It enables normal development and growth of children together with other nutrients. It is especially important to ensure an adequate supply of products containing biotin during antibiotic therapy and after its completion, as medication can disrupt the balance of the gut flora, which produces biotin in the human body, leading to disturbances.
Biotin – the origin
Biotin, also known as Vitamin H or B8, is a widely prevalent component of foods derived from both animals and plants. It is noteworthy that a portion of biotin is synthesized within our bodies by symbiotic bacteria. Biotin is found in the largest quantities in the following products: baking yeast, beef liver, chicken egg yolk, pulse vegetables (various varieties of asparagus beans and sweet peas), dried pulse plants (peas, beans, pumpkin seeds, lentils, chickpeas, soybeans), mushrooms, nuts, milk, and dairy products. However, not all of the mentioned products are suitable for infants and young children up to 3 years of age. Recommended sources of biotin for these age groups are egg yolk, milk, dairy products, and asparagus beans. The requirement for biotin in infants and younger children is significantly lower than in older children.
Biotin supplementation is advised
In adults and children who follow a balanced nutrition plan, biotin deficiency is rarely observed. A varied diet that includes a wide range of foods satisfies the demand for many essential nutrients. However, biotin and other mineral and vitamin deficiencies are more commonly observed in children and adults who consume fast food, sweets, and high-processed low-nutrient foods. In such cases, it is recommended to pay attention to dietary choices and gradually introduce changes regarding the selection of products, preparation methods, and increasing the portion of vegetables, fruits, dairy products, and whole-grain products in daily meals. Biotin plays a crucial role in the proper development of a child's body. It is a common ingredient in food, so a balanced diet fully covers the need for biotin. In special cases where biotin deficiency is observed, an improperly balanced diet, antibiotic therapy, and gastrointestinal disorders, in which the absorption of nutrients is impaired, are the reasons. In these cases, it is recommended to consult a specialist who can help ensure adequate nutrition quality for the child.
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