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!
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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
| Biotin | Collagen |
| 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 Hair | For Nails | For Skin |
| 3-5 mg per day | 3-5 mg per day | 5 mg twice a day |
Collagen Dosage
| For Hair | For Nails | For Skin |
| 2.5-10 g per day | 2.5-10 g per day | 2.5-10 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.
