Free Acne Skincare Routine

Biotin vs. Collagen: What’s The Best Treatment For Skin, Nails & Hair?

The biotin vs. collagen debate has been doing the rounds on the internet for quite a few years. Some people insist on sticking to one, while others say both are equally essential for health and well-being. 

After doing some more digging, I even came across some people who don’t believe biotin and collagen do much for your health. 

So, what’s the truth, and why should you care? 

Let’s find out!

Biotin vs. Collagen: What’s the Difference? 

Having seen biotin and collagen being advertised as a power duo for hair, skin, and nails health, people can’t help but wonder, “Is biotin the same as collagen?”  

Here’s the thing:

Both biotin and collagen are essential nutrients, but they play different roles in maintaining good health. Whether you should choose one over the other depends on your unique beauty and wellness goals. 

For example, if you’re struggling with skin problems and want to enhance skin elasticity, you’d want to invest in products that can boost protein building blocks for smoother, more beautiful skin. On the other hand, if it’s hair loss that’s keeping you up at night, you’d want to consume proper nutrients to improve your hair’s strength, thickness, and shine.   

To make things easier for you, I’ve explained what biotin and collagen are and how they affect hair, nails, and skin health. 

What is Biotin?

Biotin is a water-soluble vitamin, also known as B7 or vitamin H. While this co-enzyme is found naturally in our bodies, we can obtain it through food sources and dietary supplements. 

Biotin is important for different bodily functions, including energy production, the metabolism of carbohydrates and fats, and the maintenance of healthy hair, nails, and skin. It is also necessary for cell growth and the production of fatty acids. Furthermore, it plays a role in the Krebs cycle or Citric Acid cycle, helping to generate energy from food.

Biotin Sources

  • Eggs
  • Fish
  • Organ meat 
  • Nuts
  • Seeds
  • Legumes
  • Mushroom 
  • Wholemeal bread
  • Vegetables like sweet potatoes 

What is Collagen? 

Collagen is a structural protein that accounts for almost a third of our body’s protein composition. It plays a significant role in maintaining the structure of skin, hair, nails, bones, and joints. 

Additionally, it has been shown to have many benefits for the body, including reducing inflammation, promoting joint health, increasing muscle strength, reducing wrinkles, and helping to maintain youthful skin.

As we grow older, our collagen levels drop, which is why our skin loses its elasticity, and the scalp starts sagging.  

Collagen Sources

  • Meat 
  • Fish 
  • Eggs 
  • Citrus fruits
  • Berries
  • Beans
  • Dairy 

The Differences

It’s a vitamin.It’s a protein.
It’s essential for metabolism.It helps build body parts, including hair, nails, and skin.
It helps with the functioning of the hair, nails, and skin.It’s present in the hair, skin, and nails.
It can be obtained from vegan sources.It’s often obtained from animal sources.

Biotin vs. Collagen for Nails 

Biotin is believed to help fortify weak fingernails. Your body needs this vitamin to make keratin, which helps strengthen your nails. 

A study involving 35 individuals with brittle nails showed that 2.5 mg daily supplementation of biotin for six weeks to seven months improved the nail condition in 63% of participants.   

Furthermore, research suggests that oral consumption of biotin may help treat nail conditions like habit tic nail deformity and triangular worn down nails. It also improves the firmness, thickness, and hardness of brittle nails. 

These clinical trials imply that consuming biotin through food or supplements is good for nail growth. On the flip side, there’s limited evidence that collagen may improve nail health by preventing brittleness. One study investigated the effect of daily oral collagen peptides supplementation on nail growth rate and the symptoms of brittle nails. 25 participants took 2.5 g of collagen for 24 weeks, followed by an off-therapy period of four weeks. They witnessed a 12% increase in the nail growth rate and a 42% reduction in the frequency of broken nails. 80% of the participants reported that collagen supplementation helped improve their nail condition.    

Biotin vs. Collagen for Hair 

The dermis (middle layer of the skin) consists of 70% collagen. This is where the hair roots are located. Collagen promotes the strength and elasticity of the dermis. In other words, amino acids in collagen help build hair strands, supporting the hair’s physical structure. 

As collagen level decreases with age, the renewal of dermal cells is compromised, resulting in hair thinning and shrinking hair follicles. You can get rid of these issues by ensuring your body has enough collagen. On the other hand, biotin is a means to use food energy to promote keratin production in hair. It also improves follicle growth rate. There is limited evidence of clinical improvement in hair conditions after biotin consumption.   

Biotin vs. Collagen for Skin 

Biotin plays an important role in maintaining skin health as it reverses the signs of aging. It does so by triggering an acetyl Co-A carboxylase enzyme to produce fat. These fatty acids create a natural oil barrier, keeping your skin hydrated and plump. However, some people complain that biotin may contribute to acne breakouts since it’s associated with sebum oil production in the skin glands. Therefore, you must talk to your dermatologist before using biotin.

On the other hand, collagen promotes skin health and brings back the elasticity lost due to smoking, pollution, and UV rays exposure. A study revealed that collagen supplementation was safe for skin, and it offered the following benefits: 

  • Reversed aging effects
  • Improved skin moisture retention 
  • Increased collagen amount in the dermal layer
  • Enhances skin elasticity 
  • Accelerated wound healing

To date, I’ve received several emails asking if collagen serums work. I’m happy to report that they can be highly effective for many people.

Just make sure you do your research to find the ideal product for your needs. I, for one, have heard raving reviews of the CELLRENEW – Collagen Stem Cell Serum by CLEARSTEM Skincare. Using it, my skin has never felt as smooth and hydrated. That’s because the serum is infused with Green Tea, Saw Palmetto for healthy oil production, and Reishi Mushroom. Additionally, Turmeric and B5 allow the skin to heal its way to its former glory!  

If you’re looking for a collagen product to get rid of acne and excessive oil on your skin, you’d want to give this serum a try!

Biotin Dosage 

For HairFor NailsFor Skin
3-5 mg per day3-5 mg per day5 mg twice a day

Collagen Dosage

For HairFor NailsFor Skin
2.5-10 g per day2.5-10 g per day2.5-10 g per day

Note: Follow the dosage instructions provided by your healthcare provider when taking biotin or collagen supplements for hair, nails, or skin. The recommended dosage may vary depending on a particular supplement and why you’re taking it. 

Final Words

Both biotin and collagen can help improve your hair, nail, and skin health. 

However, you should consult with your dermatologist to ensure a particular supplement or product is safe for you, especially if you want to treat acne and other skin conditions. Also, you must follow the recommended dosage to avoid any side effects. 

Need more help? Ask our team!

I’ve helped over 2,500 people clear their acne naturally. If you cannot easily find an answer to your question on the website, please reach out to me by email ([email protected]) or send me a message on Instagram or Twitter. I will reply within 24 hours.

Get The Definitive Guide To Permanently Clear Skin

Unmasking Acne eBook

Everything you need to beat acne at the source. 250-Page eBook, Clear Skin Food + Drink Database, and Members-Only Content

Get The Kit

sam wood is GoodGlow's Chief Editor
Analyzed by Sam Wood
Hi I’m Sam Wood. I’m the chief editor, lead acne expert, and health coach behind GoodGlow. I’m also an author of one of the top selling acne books on Amazon, a husband, father of two, and a pretty good cook! I’m so glad you found GoodGlow and hope the information I have spent the last 10 years cultivating will help you clear your skin and improve your overall health. I began experiencing acne breakotus as a sophomore in high school, but unlike most of my friends, my acne actually got worse as I got into my 20s. I exercised regularly, ate healthy (or so I thought) and spent hundreds of dollars a month on high end skincare products and supplements to help clear my skin. Despite these measures my acne breakouts and scarring only got worse as the years wore on. This greatly wore on my self confidence and mental health. Simple things like taking pictures or going out with a large group made me feel self conscious. So I avoided these situations whenever I could help it. As a last ditch effort I decided to try an extremely restrictive diet recommended by a close friend with an autoimmune disease. After following this diet for about two months my skin started to clear for the first time in over 8 years. The good news is that this restrictive diet is not actually necessary for 99% of people to permanently clear their skin, and over the course of a few months I was able to add back about 90% of my “normal diet”. After clearing my skin I spent the next 4 years self experimenting on myself with different diets, supplements, skincare products to try and find a pattern for what was triggering my acne breakouts. I even tried different meditation, ice baths, and accupuncture to try and isolate the root cause of the breakouts. In the end I realized that an extremely restrictive diet was not necessary for clear skin. The most important thing to do is to avoid inflammatory foods in your diet. Some common examples of this are fried foods, alcohol, sugar, and dairy. Most impoirtantly I stopped reading trendy websites for skincare advice and began reading medical journals authored by dermatologists and nutritionists. Although the information in the articles was great the information was not easily understandable to most readers (including me). I spent hours dissecting individual posts and looking up terms I did not understand. Over the next 6 months I gradually began to understand these journals and started self experiemting some of the research on myself. After experiencing quite a bit of success personally, I started sharing my research on forums and with close friends struggling with acne. When I shared the research it was in easy to understand, plain English. Everyone I talked to loved what I had to say and kept asking more and more questions. So I decided to start a blog so I could just send someone a link when they asked a question instead of rewriting something I had sent 100 times before 😅 While the same directional principles apply to everyone, acne is very personal and should be treated on an individual basis. That’s ultimately why I created GoodGlow. To help everyone reverse engineer the root cause of their acne and clear their skin permanently. To date I’ve helped over 2,500 people clear their skin using a natural, holistic approach. If you are unable to find an answer to your question in any of the articles my team has written please reach out and I will do my best to guide you to the proper information and resources so you can make a thoughtful, informed decision. Read more of Sam's articles.

Leave a Comment


Free Ultamite Acne Skin Care Routine

Acne skincare routines can look different than other routines. Perfect your routine with our FREE Guide!

- Why some routines make acne worse
- Routine based on your skin type
- Product guide specific to skin type
- Skincare Tips


FREE Clear Skin Blueprint

Get the Diet + Supplement Blueprint and start your journey towards clear skin today!

- Food To Eat Guide
- Foods to Avoid Guide
- Meal Balance and Shopping Guide
- Supplement Guide


FREE Clear Skin Blueprint

Get the Diet + Supplement Blueprint and start your journey towards clear skin today!

- Food To Eat Guide
- Foods to Avoid Guide
- Meal Balance and Shopping Guide
- Supplement Guide