Collagen vs Biotin: Which One Should You Pick?

Collagen and biotin are two of the most popular beauty and wellness supplements around right now. However, there is growing market confusion leading consumers to believe they can be used interchangeably. 

While both collagen and biotin can provide benefits to hair, skin, nails, and even joint health, they differ significantly in their composition and function.

If you’ve found yourself wondering what the difference is between these two and which would work better for you, you’re not alone. 

This article will answer all those questions and more, so you can make a confident, evidence-informed choice based on your health priorities. 

What you choose to supplement can impact more than just your physical appearance. They can also impact your physical and mental well-being. 

Choosing a supplement that’s going to benefit these important areas in your life is a decision that should be made well-informed. Let’s get into it.

What Is Collagen? 

Collagen is a structural protein found in the skin, bones, cartilage, and tendons of humans, animals, and some marine species. 

There are several different types of collagen that perform numerous functions in the body. In total, there are roughly 28 different types, but the most abundant are collagen types I, II, and III [1]. 

• Type I: Type I collagen is the most abundant. It is found in connective tissue, tendons, ligaments, bones, and skin. It acts to provide resistance to force, tension, and stretch.

• Type II: Type II collagen provides resistance to pressure and is mainly found in the cartilage of your joints and between your vertebral discs.

• Type III: Type III collagen provides a flexible mesh-like material for cellular support. It makes up the main components of reticular fibers that are found in skin and blood vessels.

You can find collagen in natural food sources, such as bone broth, chicken or fish skin, and jellyfish. You can also get collagen from supplements, such as collagen peptides. 

Your body produces collagen on its own; however, collagen production begins to decline as you get older. This can start as early as 25. Along with decreased production, what is being produced can start to become fragmented, so it doesn’t work as well in the body. 

Collagen loss can be seen with physical signs of aging, such as fine lines, wrinkles, sagging skin, and joint pain.

There are also lifestyle factors that can speed up collagen losses, including poor diet, high in ultra-processed foods, regular nicotine use, excessive alcohol consumption, and excessive sun exposure [2, 3, 4, 5]. 

Collagen supplements were created to help fill in for expected losses. And as it turns out, research has found that hydrolyzed collagen supplements, a more bioavailable form of collagen, can help improve the signs of skin aging.

A systematic review and meta-analysis of 19 studies that included 1,125 participants between 20 and 70 years old demonstrated favorable results with consuming hydrolyzed collagen supplements for 90 days on skin hydration, elasticity, and wrinkles compared to those in the placebo groups [6]. 

What Is Biotin?

Biotin is a water-soluble B vitamin, also known as vitamin B7 or vitamin H, and an essential nutrient that plays a role in metabolism, hair, and nail growth. 

Your body doesn’t make biotin on its own, so you must obtain it from your diet. You can find good sources of biotin in many foods, including beef and beef liver, salmon, pork, eggs, nuts, seeds, and legumes. It is also commonly added to fortified foods such as cereals [7].

It’s recommended that adults over the age of 19 years get at least 30 micrograms (mcg) of biotin daily (35 mcg for breastfeeding women). While rare in the United States, biotin deficiency is possible and typically manifests as hair loss, brittle nails, and skin rashes, along with fatigue, depression, and possible seizures [7].

Those who are at a higher risk of developing a biotin deficiency include those with biotinidase deficiency (a rare autosomal disorder), those who consume excessive amounts of alcohol regularly, and pregnant and breastfeeding women [7]. 

Biotin has been commonly recommended to help with conditions such as hair loss and brittle nails. However, the research on this may not be as strong as we originally thought. 

A 2017 review on the use of biotin for hair loss and nail changes found that the efficacy of biotin in this area is limited unless there is a deficiency or other condition, such as brittle nail syndrome or uncombable hair, present [8]. 

Because these cases are uncommon, there isn’t enough evidence to support the benefit of biotin for hair and nails in healthy individuals.

With that said, biotin is a water-soluble vitamin; therefore, there is a limited risk of toxicity if taken in a supplement. 

Head-to-Head: Collagen vs Biotin

So, why are collagen and biotin often used interchangeably? While they both have potential benefits in areas of hair, skin, and nail health, they couldn’t be more different. 

• Function- Collagen functions as a structural protein, whereas biotin is a nutrient/coenzyme essential for cellular metabolism. While one physically supports your skin, the other indirectly supports the health of your skin through regular body processes.

• Skin health support- Collagen supports your tissues by creating elasticity and stretch that is resistant to force. Biotin aids in cell turnover, which can contribute to healthy cell function, which is critical in maintaining healthy skin and hair.

• Hair- Collagen provides follicular structure to your hair, just like it does your skin, whereas biotin aids in keratin production, the protein that makes up hair, skin, and nails.

• Nails- Collagen, as you may have guessed, provides structural support for your nails, whereas biotin helps to boost nail strength due to its role in keratin production. 

• Joints- Collagen supports cartilage, which is essential for joint function and mobility, whereas biotin doesn’t provide any direct benefit in this area. 

• Digestive absorption differences- Biotin is readily absorbed due to its water-soluble nature. Collagen is a protein that requires it to be broken down into smaller peptides before it can be absorbed. 

• Ideal for- Collagen appears to be ideal for those looking to improve the physical signs of aging, while biotin is ideal for those at risk for a biotin deficiency or who have conditions such as brittle nails or uncombable hair syndrome.

As you can see, there are major differences between collagen and biotin despite their common association in the beauty and wellness industry. It’s important to note that they are not redundant. In fact, they may be complementary.  

 Who Should Take Collagen? 

Those who would best benefit from taking a collagen supplement include: 

Aging adults

As we get older, we begin to produce less collagen, and what we do produce becomes fragmented and loose. Taking a collagen supplement as early as 25 can help prevent collagen loss due to age. 

People with joint stiffness or sports injuries 

Collagen helps to support your cartilage tissue, which cushions your joints. Additionally, some studies suggest it can help to reduce inflammation, which often contributes to joint pain [9].

Those seeking skin firmness or wrinkle prevention

Because the research is strong on collagen and skin moisture, elasticity, and wrinkle reduction, those who are seeking to firm their skin, prevent, or treat wrinkles would benefit from a collagen supplement. 

A randomized, double-blind, placebo-controlled study on 64 individuals taking either 1000mg of collagen peptides or a placebo once daily for 12 weeks found significant improvements in skin hydration, elasticity, and wrinkling in the collagen group compared to the placebo group [10].

Postpartum individuals (supporting tissue repair)

Because collagen is also a protein, it is effective for tissue repair and wound healing, which may be especially beneficial in postpartum women. This population also has increased protein needs, making a collagen supplement a double win.

While many populations might benefit from taking a collagen supplement, it’s important to note that it is not a cure-all. Results take time and consistent supplementation. You will not get the benefit if you only take collagen here and there.

Who Should Take Biotin? 

Those who would best benefit from taking a biotin supplement include: 

Individuals with brittle nails or mild hair thinning

Research available on biotin shows benefits of supplementation in those who suffer from brittle nails or mild hair thinning. 

People with low dietary biotin

Those who are more at risk of developing a biotin deficiency, such as those who have low intake of biotin due to dietary preferences, such as following a strict vegan diet, would benefit from taking a biotin supplement to ensure they meet their needs for this essential nutrient.

Certain pregnancy needs

Pregnant women have higher biotin needs to support the growth and development of their baby. Taking a biotin supplement during this time, or a prenatal vitamin that contains biotin, can help to ensure adequate intake of this nutrient during an important growth period. 

While supplemental biotin is typically safe, high doses can have negative implications. Always confirm with your obstetrician before including a biotin or any other dietary supplement during pregnancy.

You may also wish to disclose any biotin supplement use with your medical provider before you have any lab tests done, as biotin can potentially interfere with the results, especially if taken at high doses. This can result in false positives for tests, especially immunoassays.

There is no established upper limit for biotin, as high doses are not typically associated with toxicity, as it is a water-soluble vitamin, where excess is eliminated through urine. 

It is recommended that adults over 19 years get at least 30 mcg of biotin daily through diet or supplementation, and pregnant or breastfeeding women get at least 35 mcg.

Can You Take Collagen and Biotin Together?

Collagen and biotin can be safely taken together as they work differently in the body. There are no contraindications to taking both when taken appropriately. 

In fact, combining the two may enhance results, especially if combined with other nutrients such as vitamin C, which promotes collagen production, and zinc, which is essential for collagen synthesis.

While there are many benefits to including these as supplements in your routine, always consult your healthcare provider before including any new supplements, especially if you have any health conditions or take any medications.

How to Choose the Right Supplement 

If you are trying to choose between one or the other, ask yourself: What is your goal? Are you hoping to improve your hair, skin, or joint pain?

Whether you decide to try out collagen or biotin, be sure to evaluate quality. Always choose products that have been third-party tested for quality and purity and include a clean ingredients list. We don’t need any extra fluff. 

Make sure the dosage lines up with research. You don’t need a collagen supplement that contains 30 grams of collagen if you are just looking for a boost in your skin health.

Lastly, make sure to choose the type of supplement you prefer, such as capsules, powders, gummies, liquid, etc. If you hate pills, don’t get a pill supplement, or you won’t want to take it consistently. 

Make sure you get a product from a trusted brand that has a clean label and minimal ingredients to avoid any unnecessary additives.

What to Expect & How Long It Takes 

Whether you are taking collagen, biotin, or both, you won’t see results overnight. So, when can you expect it to start working?

Collagen takes about 8-12 weeks of consistent supplementation to begin showing visible benefits, whereas biotin takes about 3-6 months. 

Keep in mind, genetic and lifestyle factors play a role in this as well. For example, adjusting your lifestyle to boost collagen production along with taking a supplement may magnify results, such as quitting smoking, reducing or eliminating alcohol intake, avoiding excessive sun exposure, and swapping out ultra-processed foods for whole foods.

Likewise, consuming more biotin-rich foods can help complement biotin supplementation.

Make sure to set realistic expectations and track changes over time.

Conclusion: Which One Is Right for You? 

Both collagen and biotin supplements have benefits for hair, skin, and nails, but they serve different needs. 

When choosing between the two, ensure that you select based on your specific symptoms, goals, and nutritional needs to ensure you are getting what you are looking for. For example, if you struggle with brittle nail syndrome, a biotin supplement will be more beneficial than collagen. 

However, both biotin and collagen can benefit in the same areas of nail, skin, and hair health. If you have concerns in these areas or more questions about collagen or biotin supplements, be sure to speak with a qualified health professional, such as a Registered Dietitian or your primary care physician. 

 FAQ Section 

1. “Can collagen help hair growth?”

Collagen can help with hair growth in a few different ways. Because it is a protein, it provides essential amino acids that contribute to the building blocks to make hair. It may also help to protect hair from damaging free radicals.

2. “Is biotin good for wrinkles?”

There is no strong research at this time that supports the use of biotin supplementation for wrinkles.

3. “Are there side effects to either supplement?”

Both collagen and biotin are generally considered safe if taken as directed. However, mild side effects of upset stomach, gas, bloating, and diarrhea can occur from both, especially if taken at high doses. Large doses of biotin are more likely to cause a skin rash and interfere with certain lab tests. 

4. “How long should I take them?”

There is no limit to the length of time you should take either collagen or biotin. Both are considered safe to be taken for extended periods. 

Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, or substitute medical advice. Always consult your physician or a qualified healthcare provider before starting any supplement regimen.

Also Read:

How Much Collagen Per Day Should You Take?

Can you take collagen on an empty stomach?

Does Collagen Make You Gain Weight?