Table of Contents
Biotin and collagen are often talked about together, and for good reason: they are both thought to help keep skin, hair, and nails healthy. Supplements for collagen and biotin are likely to be in the beauty section of any store near you. But these two well-known products are not at all the same, and they do not work in your body in the same way.
What Does Collagen Do?
Collagen is a flexible protein that makes up connective tissue in your body. It is the most common protein in your body and is found in bones, cartilage, skin, tendons, and more. About one-third of the protein in your body is made up of collagen.
The body naturally makes collagen by putting together amino acids with zinc, copper, and vitamin C, among other nutrients. Because it helps keep skin moist and elastic, collagen has been lovingly called “the fountain of youth.” That might be a bit much, but there’s no doubt that collagen helps keep hair, skin, and nails healthy. After age 25, our bodies start making less collagen.
Other lifestyle choices, like smoking, spending too much time in the sun, and not getting enough sleep, can also slow down collagen production. Some people take collagen pills to make up for the fact that their bodies aren’t making as much collagen on their own.
What Does Biotin Do?
Vitamin B7, which is an important vitamin, is also known as biotin. When a vitamin is called “essential,” it means that the body can’t make it itself and needs to get it from food or supplements. As with other B vitamins, biotin can help our bodies turn the food we eat into energy they need to work. Biotin is very good at breaking down proteins, carbs, and fats.
Biotin has become more famous as a supplement in recent years because it helps keep hair, skin, and nails healthy.
“Collagen is an important part of the structure and function of skin; it helps keep skin strong and flexible.”
Advantages of Collagen
It has been shown that collagen is good for nail health. For example, 25 people in this study took 2.5 g of collagen peptides once a day for 24 weeks. The results looked good: people who took the collagen said their nails grow faster and were stronger.
Collagen has also been shown to improve the health of the skin by making it more elastic, keeping it moist, and reducing wrinkles. This double-blind, randomized, placebo-controlled study found that the group that took collagen had much better skin hydration than the group that took the fake.
Taking collagen supplements has also been shown to help people who do high intensity exercise training, which makes their muscles stronger. This study of young German men found that those who did strength training and took 15 g of collagen peptide had much higher fat-free mass gains than those who took placebos.
Biotin Pros and Cons
Biotin may have many good effects. One is that biotin might help make your nails stronger. One study found that taking biotin vitamins made the nails stronger for 63% of the people who took part. In the same study, people whose nails were described as “brittle” had a 25% increase in the thickness of their nail plates. Even though this study was small, the results were encouraging for people who thought biotin might help keep nails healthy.
It is also a key part of cellular energy production, which is how your body turns the food you eat into energy it needs to stay healthy. Biotin is also important for immune system function and has been shown to help control reactive stress. But keep in mind that when it comes to biotin, more isn’t always better. It has been shown that taking more than 10 mg can change the results of blood tests.
Which One Is Better For Hair?
A lot of study has not been done on the link between biotin and hair. Few studies have been done on biotin and hair growth, but the ones that have been done show that it may work. But there does seem to be a link between biotin amounts and the health of your hair as a whole. One study found that 38% of women who were having hair problems had low biotin levels. Because of this, biotin supplements are only thought to help with hair problems when biotin shortage is the cause. Before starting this kind of treatment, you should talk to a doctor about checking your biotin levels. Biotin insufficiency is very uncommon in people who eat a healthy, balanced diet.
Also, there haven’t been any direct clinical studies with collagen and hair. But collagen has been shown to help keep skin healthy, even the head. For hair follicles to stay healthy, it can be very important to have a healthy head. You should also know the word “keratin,” which is a protein that is very important for hair growth. Collagen can help you get the amino acids your body needs to make keratin and keep your hair healthy.
If you want to really improve the health of your hair, you might want to take keratin supplements. Care/of has a keratin product that helps hair look full and shiny. This Care/of page has a lot of information about vitamins that are good for hair health.
Which is Better for Your Skin?
A lot more study has been done on collagen and skin support, which shows that collagen works. Collagen is an important part of the structure and function of skin. It helps keep skin strong and flexible. People who took 1,000 mg of oral collagen peptide had better skin hydration, elasticity, and wrinkle look than people who took a placebo over the course of 12 weeks. Also, skin health got better after 8 weeks of taking 2.5 to 5 g of collagen every day, according to this study.
So, taking biotin supplements might help people whose skin isn’t getting enough of it, but collagen is a better, more proven choice. This in-depth look from Care/of can help you learn more about vitamins that are good for your face.
Can You Take Collagen and Biotin at the Same Time?
Yes! Taking biotin and collagen at the same time is fine. They both help keep your skin, hair, and nails healthy, but they do different things and don’t work against each other.
What Amount Should You Take?
Most experts say that you should get 30 to 100 mcg of biotin every day.
There are a lot of different studies on how much collagen to take. But it’s important to always take the same amount. Some studies looked at what happened when people took 2 to 3 grams per day, while other studies looked at what happened when people took up to 15 grams per day. Click on “How Much Collagen Should You Take Per Day to Meet Your Health Needs” to read more.
Most of the time, it’s best to ask your doctor or nurse how much to take. Also, pay attention to how much is written on the sticker!
What Kinds of Foods Have A Lot Of Collagen?
A lot of tasty foods contain collagen. Pot roast, brisket, steak, and other foods that are high in connective tissue, like skin, tendons, bones, and so on, have a lot of collagen. You should eat some red meat, but not too much of it.
This is bad for your health in the long run. Collagen is also found in large amounts in the skin, tendons, joints, and bones of fish, beef, chicken, and pork. Collagen can be found in large amounts in both bone soup and gelatin.
Besides that, there are some things that help your body make collagen healthier. Some foods that are high in vitamin C, zinc, protein, and copper are beans, nuts, seeds, whole grains, citrus fruits, tomatoes, bell peppers, and more.
What Food Types Have a Lot of Biotin?
Good news: biotin is found in a lot of foods. Organ meats, eggs, fish, meat, seeds, nuts, and some veggies (like sweet potatoes) are the best sources of biotin. Berry fruits like bananas, avocados, and apples, as well as nuts, seeds, flowers, and whole grains, are some other foods that are high in biotin. The amount of biotin in some wheat grains changes with the season and type of plant.
Possible Side Effects
When taken in the right amounts, both biotin and collagen are healthy.
Biotin isn’t dangerous in large amounts, but taking 10 mg or more can mess up some lab tests, which could lead to fake negatives or positives. Tests for hepatitis, HIV, b-HCG (a hormone that is present during pregnancy), and vitamin D are some of these. You should tell your doctor about any biotin supplements you’ve been taking before any of these tests. So, when your doctor looks at the test results, they can keep this in mind. They might even ask you to take the test again after a few weeks of not taking biotin supplements.
The body makes collagen on its own, so it probably won’t hurt you in any way. In one study, people who took collagen supplements said they had no side effects at all.
Conclusion
Biotin and Collagen supplements have become popular in the beauty and health business, mostly because they help keep hair, skin, and nails healthy. Biotin is a B-vitamin that is very important for energy processing and keeping hair and nails healthy. Collagen is a protein that is very important for keeping skin flexible and joints healthy. According to research, taking extra amounts of these nutrients may be helpful, especially for people who are deficient or have certain health problems. Of course, it’s important to use supplements with realistic goals and after talking to a doctor, since everyone’s body reacts differently to supplements. Overall, Biotin and Collagen are not magic bullets for health and beauty, but they can be helpful parts of a more complete plan.
FAQ
1. What do Biotin and Collagen mean?
Is a water-soluble vitamin that is part of the vitamin B complex. It is also known as Vitamin B7. It’s necessary for the heart, nerves, metabolism, and digestion to work well. On the other hand, collagen is the body’s most common protein and is important for keeping our skin, hair, nails, bones, and joints healthy.
2. What are the pros of taking vitamins with biotin and collagen?
People often take biotin to make their hair and nails stronger and to keep their skin healthy. Collagen is well-known for its ability to make skin more elastic, get rid of wrinkles, and protect bones and joints.
3. Do Biotin and Collagen help hair grow?
Biotin is known to help hair stay healthy, and not getting enough of it can cause hair loss. Amino acids found in collagen can be used to make hair stronger. But how well they work to grow hair is more personal and can be different for each person.
4. Would taking Biotin and Collagen make you sick in any way?
Biotin and collagen are usually thought to be safe, but taking too much biotin can lead to skin rashes, stomach problems, or issues with insulin release. Some people may have mild stomach problems after taking collagen supplements. Before starting a new vitamin plan, it’s best to talk to a doctor or nurse.
5. What is the best way to take Biotin and Collagen?
Follow the directions for how much to take on the supplement’s package or as your doctor tells you. You can take them with or without food, at any time of the day.
6. Can vegans and vegetarians take collagen supplements?
Collagen products get most of their protein from animal sources. But there are veggie options that are just as good and offer the same benefits.
7. Do I need to take collagen and biotin at the same time?
You don’t have to take them together, but some people find it easier that way. Both can help with health and beauty in different ways, and taking them together can be part of a more complete plan.
8. Can women who are breastfeeding or pregnant take Biotin and Collagen?
Women who are pregnant or nursing should talk to a doctor before taking any vitamins, even though they are usually safe.
9. How long does it take for Biotin and Collagen to work?
In general, it can take anywhere from a few weeks to a few months to notice changes in the health of your hair, skin, or nails.
10. Can the food I eat give me enough biotin and collagen?
It is possible to get these nutrients from healthy food. Eggs, nuts, and whole grains are some of the things that contain biotin. It can be found in bone soup, chicken, fish, and egg whites. People who can’t eat certain foods or who need more nutrients might benefit from taking supplements.
