Quick Health Scoop
- Biotin is another name for vitamin B7 – it is an essential vitamin, which means it must be consumed in the diet or through supplementation, and the body cannot naturally produce it
- Collagen is a protein, and the body can naturally produce it on its own
- When it comes to biotin vs collagen, both nutrients play important, but different, roles in maintaining good health
- Although they provide a variety of health benefits, biotin and collagen are probably best known for supporting healthy hair, nails, and skin †
You’ve probably heard a lot about collagen and biotin lately, especially if you’ve walked into the health or beauty aisles at your local grocery store. These two nutrients both help maintain key areas of your health.† But what's the difference between collagen and biotin? What are their health benefits and food sources? Is collagen or biotin better?
Let’s find out about biotin vs collagen.
What’s The Difference Between Collagen And Biotin?
What is Collagen?
As a fibrous protein, collagen forms the foundation for the structure of your bone, cartilage, skin, tendon, and other connective tissue.1 Since collagen (types I and III to be exact) makes up about 90% of your hair, skin, and nails, it’s an important protein that supports skin, hair, and nail health and strength. The body naturally produces collagen by combining amino acids (found in protein) with vitamin C, zinc, and copper.2
What is Biotin?
Also known as vitamin B7, biotin supports carbohydrate, protein, and fat metabolism and supports healthy hair, skin and nails in people who are biotin deficient.† The body cannot naturally make biotin, so you must get it from the foods you eat.3
What Are The Health Benefits of Collagen And Biotin?
As the body’s primary protein, collagen plays a variety of key roles in the body. It supports healthy hair, skin, and nails and works best in partnership with key nutrients such as vitamin C, beta-carotene, biotin, copper, and zinc. More than two dozen types of collagen exist. Below are the most common types in the body and their health benefits:1,4,†
- Collagen Type I serves as one of the primary building blocks of bones, connective tissue, fibrous cartilage, ligaments, organs, skin, teeth, tendons
- Collagen Type II helps cushion your joints. It’s made of more loosely packed fibers found mainly in cartilage, the connective tissue that surrounds bones and joints
- Collagen Type III maintains the health of arteries, organs, and muscles
- Collagen Type IV acts as a filter and is found in the layers of the skin
As an essential vitamin, biotin also plays some important roles in the body. Studies and anecdotal evidence show the following biotin health benefits: 5-7
- supports the metabolism of carbohydrates, protein and fats
- supports healthy hair, skin, and nails †
- necessary for formation of fatty acids and glucose, which are used as fuels by the body
- plays a role in supporting cellular processes involved in the formation of hair follicles and skin cells †
In particular, when it comes to biotin and collagen for hair, nail, and skin health, they both contribute in these areas.
What Foods Are High In Collagen And Biotin?
Opting to change your diet should be your first step, as it’s always best to get the nutrients you need from food. With that in mind, look to add these collagen-rich and biotin-rich food sources to your diet.
Collagen is found in limited food sources, which include:
- The skin, bones, tendons, and ligaments of beef, pork, poultry, eggs, and fish
- Bone broth made from the animal bones
While it makes sense to eat these collagen-rich foods, many people don’t eat the parts that contain the highest amounts of collagen, such as organ meats, tendons, and ligaments. To increase collagen production in the body, eat a variety of healthy foods rich in protein, vitamin C, zinc, and copper—all known to support collagen production. 8,9
Most people get the biotin they need from eating a nutritious diet. If you’re looking to include more biotin-rich foods, consider these healthy options: 3,5,10,11
- Egg yolk
- Dairy (cheddar cheese, milk, yogurt)
- Fish (salmon, sardines, tuna)
- Fruits (apples, avocados, bananas, raspberries)
- Meat (including organ meat such as liver)
- Nuts (peanuts, almonds)
- Seeds (sunflower)
- Vegetables (broccoli, carrots, cauliflower, spinach, sweet potatoes)
- Whole grains (oatmeal, whole wheat bread)
Should I Take Biotin And Collagen Every Day?
Like all nutrients, it’s safe to get the recommended amount every day—especially from healthy foods. Of course, that recommended dosage varies depending on the nutrient itself, as well as factors such as an individual’s age, sex, health issues/concerns, and lifestyle.
How Much Collagen Should You Take?
Health experts have not yet offered any official recommended daily dosage of collagen. And how much collagen to take depends a lot on the supplement’s form, such as powder, gummy, or liquid, and your reason for taking it (i.e., supporting joint health versus enhancing healthy hair). For instance, recent studies show a safe range, from taking 2.5–15 grams of hydrolyzed collagen peptides daily to taking 10–40 mg of undenatured collagen daily.12-14
Learn More: How Much Collagen Should You Take?
How Much Biotin Should You Take?
Generally, it’s recommended that adolescents and adults get 30-100 mcg of biotin a day. When eaten in dietary form, biotin isn’t associated with any side effects, and no side effects have been reported for biotin in amounts up to 10 milligrams a day.5
Is too much biotin and collagen bad for you? Taking biotin and collagen supplements is generally considered safe and nontoxic with no adverse side effects. Of course, this means sticking within the recommended dosages on the product packaging.
The Bottom Line
What's the difference between collagen and biotin? The big difference is that collagen is a protein and the body can naturally make it, while biotin is an essential vitamin that is one of the B vitamins and the body cannot naturally produce it.
Is collagen better than biotin? Well, that’s like saying is vitamin C better than calcium—both nutrients play important, but different, roles in promoting good health. The same holds true for biotin and collagen. Both play vital roles in the body, from supporting healthy hair, skin, and nails—and more. Getting enough of these nutrients isn’t an either/or choice. Instead of looking at it as biotin vs collagen, it’s wise to get enough biotin and collagen for most individuals looking to support their skin, hair and nail health.†
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
Learn More About Vitamins & Supplements:
This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your health care provider for more information.
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
- Oregon State University Linus Pauling Institute. “Glossary: Collagen.” 2021. Accessed on: August 10, 2021. https://lpi.oregonstate.edu/mic/glossary#C
- Cleveland Clinic. “The Best Way You Can Get More Collagen” May 15, 2018. Accessed on: Sept 1, 2021. https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/
- Oregon State University Linus Pauling Institute. “Biotin.” October 21, 2015. Accessed on: August 10, 2021. https://lpi.oregonstate.edu/mic/vitamins/biotin
- Molecular Cell Biology, 4th Edition. “Section 22.3: Collagen: The Fibrous Proteins of the Matrix 2000.” Accessed on: July 21, 2021. https://www.ncbi.nlm.nih.gov/books/NBK21582/
- Mayo Clinic. “Biotin (Oral Route).” January 15, 2021. Accessed on: June 16, 2021. https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359
- Cleveland Clinic. “Is Biotin as Good as Advertised for Your Hair Loss?” September 25, 2019. Accessed on: June 16, 2021. https://health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss/
- UCLA Health. “What is the Evidence for Biotin?” 2020. Accessed on: June 16, 2021. https://proceedings.med.ucla.edu/wp-content/uploads/2020/04/Liao-A200128JL-revisedRKO-BLM-edited.pdf
- University of Notre Dame. “What’s So Great About Collagen?” December 5, 2019. Accessed on: July 20, 2021. http://sites.nd.edu/madelyn-martinez/2019/12/05/whats-so-great-about-collagen/
- Harvard T.H. Chan School of Public Health. “Collagen.” 2021. Accessed on: July 28, 2021. https://www.hsph.harvard.edu/nutritionsource/collagen/
- Academy of Nutrition and Dietetics. “What Are B-Vitamins?” January 15, 2021. Accessed on: June 16, 2021. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-b-vitamins-and-folate
- National Institutes of Health. “Biotin: Fact Sheet for Consumers.” January 15, 2021. Accessed on: June 16, 2021. https://ods.od.nih.gov/factsheets/Biotin-Consumer
- Nutrients. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” January 16, 2018. Accessed on: August 6, 2021. https://pubmed.ncbi.nlm.nih.gov/29337906/
- Journal of the International Society of Sports Nutrition. “Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers.” October 24, 2013. Accessed on: August 6, 2021. https://pubmed.ncbi.nlm.nih.gov/24153020/
- International Journal of Medical Sciences. “Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial.” October 9, 2009. Accessed on: August 6, 2021. https://pubmed.ncbi.nlm.nih.gov/19847319/