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 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 benefits of biotin: 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.
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. (Read More: Benefits of Vitamin C) 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
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).12-14
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. Talk to your health care provider if you're considering taking a biotin or collagen supplement like nail hair skin gummies.
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.
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/
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
Lynn is a Registered Dietitian (R.D.) and is a member of the Medical and Scientific Communications team at Pharmavite. She has over 20 years of experience in integrative and functional nutrition and has given lectures to health professionals and consumers on nutrition, dietary supplements and related health issues. Lynn frequently conducts employee trainings on various nutrition topics in addition to educating retail partners on vitamins, minerals and supplements. Lynn has previous clinical dietitian expertise in both acute and long-term care, as well as nutrition counseling for weight management, diabetes, and sports nutrition. Lynn earned a bachelor’s of science in Nutrition with a minor in Kinesiology/Exercise Science from The Pennsylvania State University. She earned a M.S. degree in Human Nutrition from Marywood University in Scranton, Pennsylvania. Lynn is an active member of the Academy of Nutrition and Dietetics, Sports Cardiovascular and Wellness Nutritionists, Dietitians in Functional Medicine, and holds a certification in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics.
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