Collagen is a protein and part in connective tissue within the physique, whereas biotin is a vitamin. Each play essential roles within the well being of the pores and skin and hair, however it’s unclear if both is objectively extra useful for enhancing their look. Rising analysis means that taking a collagen complement might usually enhance the looks of the pores and skin. Nonetheless, biotin is a vitamin that the human physique can’t make by itself, so folks should get it from one other supply. Taking both substance as a complement, or getting them from meals, might profit the pores and skin or hair. They’re additionally protected to take collectively, so individuals who wish to enhance pores and skin or well being might take into account attempting each. Learn on to be taught extra concerning the variations and advantages of collagen versus biotin. A word about intercourse and gender Intercourse and gender exist on spectrums. This text will use the phrases “male,” “feminine,” or each to confer with intercourse assigned at start. Click on right here to be taught extra.
What’s the distinction? Share on Pinterest Oleksii Syrotkin/Stocksy Collagen is a protein that helps kind the extracellular matrix. This matrix provides pores and skin its form and construction. The physique naturally makes its personal collagen, however as an individual ages, manufacturing slows down . Collagen within the pores and skin begins to interrupt down at a sooner fee than the physique can produce it. This can lead to the pores and skin dropping elasticity and firmness. Lack of collagen performs a task within the improvement of thinner pores and skin and wrinkles. It could additionally gradual wound therapeutic. Against this, biotin is a B vitamin. It’s a vital nutrient , however one the physique can’t make itself. An individual has to get it from meals or dietary supplements. Biotin helps varied enzymes metabolize glucose, fatty acids, and the amino acids that construct proteins. Consequently, a biotin deficiency can result in hair loss, brittle nails, and pores and skin infections. Many individuals take collagen and biotins as dietary supplements to enhance pores and skin, hair, and nail well being.
Which is healthier for hair? One of many key indicators of biotin deficiency is hair loss. Supplementing with biotin might cut back hair loss in folks with this situation. Biotin might also work to assist regrow hair. For instance, in a small 2021 research of 156 females who had weight reduction surgical procedure, 72% reported hair loss. 22 folks had biotin deficiency and took 1,000 micrograms (mcg) of biotin per day for 3 months. Of those, 5 folks (23%) reported a big decline in hair loss. An extra 29 folks with out biotin deficiency selected to take 1,000 mcg of biotin per day. Of this group, 11 folks (38%) reported important declines in hair loss. The authors of the research recommend that biotin might enhance hair loss in folks with and with out biotin deficiency, however their research solely affords weak proof for this declare as a consequence of its low variety of members. No current robust proof means that biotin could make the hair considerably thicker or dramatically reverse hair loss in individuals who shouldn’t have a biotin deficiency. Nonetheless, supplementing with biotin is unlikely to be dangerous if an individual takes a complement at typical ranges. A 2019 randomized placebo-controlled research assessed the consequences of a collagen product on pores and skin well being in 36 girls. All members had been over the age of 35. Individuals used the complement or placebo for 12 weeks. Researchers then used validated measures of hydration, elasticity, roughness, and density to evaluate pores and skin well being and look. The collagen group had important enhancements in all 4 measures, and these enhancements persevered for 4 weeks of follow-up after the preliminary 12-week interval. Nonetheless, a collagen nutraceutical producer funded the research. This can be a important limitation that may bias analysis.
Which is healthier for pores and skin? If an individual has a biotin deficiency, taking biotin might enhance the well being of their pores and skin. In any other case, collagen could be a higher possibility as there’s extra proof to recommend it helps enhance the pores and skin’s look. A 2019 systematic assessment of prior research on oral collagen dietary supplements helps the concept collagen might enhance pores and skin well being. The assessment included 11 research with 805 members. In eight research of collagen hydrolysate, researchers discovered proof that collagen may enhance pores and skin ageing, cellulite, pores and skin dryness, and ulcers. Two of the research discovered enhancements in pores and skin hydration and elasticity with collagen tripeptide, and one discovered that collagen dipeptide improved the looks of pores and skin ageing proportionate to the amount of collagen dipeptide an individual took. The evaluation reported no antagonistic occasions and means that collagen might be a helpful complement for decreasing the indicators of ageing. In distinction, no randomized research have confirmed that biotin can enhance pores and skin situations.
Is it okay to take each biotin and collagen? Sure. At current, there isn’t any proof that taking biotin and collagen collectively is unsafe. For individuals who wish to enhance the well being of the pores and skin and hair, taking each could also be an possibility.
Dangers and unwanted side effects At typical dosages, biotin and collagen are likelysafe. There isn’t a proof biotin is poisonous at excessive doses. Nonetheless, taking biotin at excessive doses might intrude with some lab assessments, together with assessments for: hepatitis
b-HCG, which is a hormone current within the blood throughout being pregnant An individual ought to inform a health care provider about all dietary supplements earlier than having any assessments. They might advocate briefly stopping the complement till the take a look at is full. Collagen naturally exists within the physique, so at typical doses, it’s unlikely to trigger critical unwanted side effects. In a small 2019 research of 36 individuals who took collagen, members reported no unwanted side effects. The Meals and Drug Administration (FDA) doesn’t require corporations to check dietary supplements for security or purity. Because of this dietary supplements might include different substances that trigger allergic reactions, damaging unwanted side effects, or that work together with medicines. An individual ought to discuss with a educated physician earlier than taking any dietary supplements.
Meals sources of collagen and biotin A variety of meals include biotin, together with : eggs
meat, resembling beef liver and pork chop
fish, resembling salmon
plain yogurt Some animal merchandise include collagen, resembling: hen
bone broth A variety of plant meals additionally include glycine, proline, and hydroxyproline, that are the amino acids that assist the physique make collagen. Meals sources for these amino acids embody: nuts
Continuously requested questions Listed below are some solutions to questions on collagen and biotin. Can collagen or biotin trigger weight achieve? There isn’t a scientific proof that collagen or biotin causes weight achieve. There are numerous myths about collagen and biotin on boards, social media websites, and blogs. Some folks declare these substances promote weight achieve. There isn’t a proof to assist this. Are there vegan sources of collagen? Till current years, there have been no vegan collagen choices accessible. Nonetheless, scientists have discovered a option to create collagen utilizing genetically modified yeasts and micro organism. Some corporations now promote these kind of vegan collagen as dietary supplements. Some vegan meals might also assist the physique synthesize collagen. These meals embody nuts, seeds, legumes, and soy merchandise. Are there vegan sources of biotin? Quite a few vegan meals include biotin. They embody nuts, seeds, candy potatoes, apples, broccoli, and spinach. Folks taking biotin dietary supplements ought to learn the label to evaluate whether or not the product is vegan.