Biotin vs Collagen
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Everyone wants strong and healthy bones, glowing skin, and thick and shiny hair. For these purposes, people usually stick to a strict diet and follow different skincare regimes.
People also opt for different supplements to achieve their desired results in less time. Among those supplements, biotin, and collagen are the two important ones that can help you keep your bones, skin, hair, and nails healthy.
Now if you’re wondering whether to take biotin or collagen or both then follow the following article to know more about these two compounds in detail.
DIFFERENCE BETWEEN BIOTIN AND COLLAGEN
Collagen is a structural protein that is naturally produced by your body. It is the most abundant protein found in the body and accounts for about one-third of the total protein composition of your body.
Collagen forms the extracellular matrix and is essential for the structural foundation of the skin, bones, cartilages, tendons, and other connective tissues.
Biotin also known as vitamin B7 is a coenzyme that your body cannot produce. Therefore you need to consume it in your diet. It plays an important part in the metabolism of carbohydrates, proteins, and fats. Biotin also strengthens your skin, hair, and nails.
FOOD SOURCES OF BIOTIN AND COLLAGEN
Collagen production in your body decreases with age therefore it is necessary to include collagen-rich foods in your diet, especially with growing age.
The common food sources for collagen are:
- Eggs
- Chicken
- Fish
- Beef
- Pork
- Bone broth
- Legumes
- Dark leafy greens
- Citrus fruits
- Tomatoes
- Red peppers
- Berries
Proteins along with vitamin C, zinc, and copper support collagen production in the body. Hence, apart from including the above-mentioned collagen-rich foods in the diet, you should also try to consume foods that contain proteins, vitamin C, zinc, and copper.
The human body is not capable of synthesizing biotin or vitamin B7 therefore we are dependent on dietary sources to meet the demands of biotin.
Following are some of the important food sources for biotin:
- Meat
- Fish
- Egg yolk
- Dairy products
- Oatmeal
- Whole wheat bread
- Peanuts and almonds
- Sunflower seeds
- Avocados
- Raspberries
- Broccoli
- Cauliflower
- Sweet potatoes
BENEFITS OF BIOTIN
Biotin or vitamin B7 is an essential vitamin that plays a key role in the biochemistry of carbs, proteins, and fats within your body. Along with that it also protects your skin, supports hair growth, and improves nail strength.
PROTECTS SKIN
Biotin prevents your skin from being dry and flaky. It activates the acetyl Co-A carboxylase enzyme which aids in the synthesis of fatty acids. These fatty acids help in the nourishment of the skin by creating a natural oil barrier which is essential to keep the skin plump and hydrated.
IMPROVE HAIR QUALITY AND MAKE NAILS STRONGER
Biotin supplementation may improve the overall quality of your hair by boosting hair growth, preventing thinning of hair, and stopping hair loss.
Taking biotin supplements may also strengthen brittle nails and prevent them from frequently breaking down.
BENEFICIAL FOR HEART
Biotin reduces the risk of cardiovascular diseases by increasing the levels of high-density lipoprotein and decreasing the levels of low-density lipoprotein.
OTHER BENEFITS
Biotin also has the property to regulate blood sugar levels and may help you in the management of diabetes. It is also essential for the formation of the myelin sheath and thereby plays an important role to protect brain functions.
BENEFITS OF COLLAGEN
Collagen is the most abundant protein in the body and therefore plays an important role in different functions of your body.
KEEPS BONES AND JOINTS HEALTHY
Collagen type I is a building block of skin, bones, teeth, connective tissue, fibrous cartilage, and ligaments. Type II collagen comprises loosely packed fibers and forms the cartilage and connective tissue that surrounds the joint. In this way, collagen type II cushions the joints and protects them from injury.
BENEFICIAL FOR MUSCLES AND BLOOD VESSELS
Collagen type III is found in blood vessels, muscles, and organs. The adequate amount of type III collagen is necessary to maintain the optimal health of arteries, organs, and muscles.
MAINTAINS ELASTICITY OF SKIN
The collagen present within the layers of skin acts as anti-aging, improves the moisture-retaining capabilities of skin, and accelerates wound healing.
Environmental factors such as UV rays and pollution can cause your skin to lose its elasticity irreversibly. Collagen acts as a filter in the skin and protects it from UV rays and pollution-induced damage and also improves skin elasticity.
PREVENTS THINNING OF HAIR
Although the shaft of hair doesn’t contain much collagen the root of hair located within the dermis of the skin is a place rich in collagen. When you grow older the collagen synthesis in your body decreases significantly. As a result, your hair becomes very weak and thin.
Taking collagen supplements can strengthen the dermis and improves its elasticity which will, in turn, prevent thinning of hair.
IS IT OKAY TO TAKE COLLAGEN AND BIOTIN TOGETHER?
It is absolutely alright to consume biotin and collagen together, especially if your goal is to maintain the health of your skin, hair, and nails.
Keratin is a key protein that keeps your skin, hair, and nails healthy. It also provides structure to your glands and lines the internal organs.
Biotin is essential for metabolizing the amino acids that your body requires to make keratin on the other hand collagen peptides contain amino acids that build keratin.
Taking collagen and biotin supplements together will facilitate keratin production in the body making your skin healthier, hair thicker and nails stronger.
RECOMMENDED DOSAGE FOR BIOTIN AND COLLAGE
The recommended dosage of biotin for adults 19 years of age or older and pregnant women is 30 micrograms per day. For lactating women, the adequate intake of biotin is considered to be 35 micrograms daily.
Recommended daily intake of collagen for adults ranges between 2.5 to 10 grams per day.
SIDE EFFECTS OF COLLAGEN AND BIOTIN
Biotin and collagen supplements both are very well tolerated and generally do cause any side effects however if someone consumes too much quantity of any of these supplements then he or she may experience some side effects.
Side effects of excessive consumption of biotin are:
- Skin rashes
- Upset digestion
- Troubled sleeping
- Kidney problems
- Interference in the release of insulin
Following is a list of side effects of too much collagen intake:
- Nausea
- Bad taste in mouth
- Bloating
- Heartburn
- Feeling of fullness
PRECAUTIONS TO BE TAKEN WHEN USING BIOTIN OR/AND COLLAGEN SUPPLEMENTS
Both collagen and biotin supplements are safe to use within the recommended limit but they have some limitations which are described in detail below:
- Biotin supplements are considered safe to use during pregnancy and breastfeeding however in the case of collagen it is regarded as a supplement to be used in pregnancy but there is not enough information available about its safety in lactating women. Therefore, to stay on the safer side it is recommended to avoid using collagen supplementation when breastfeeding.
- Some collagen supplements are made using eggs, fish, and shellfish. These three ingredients are common food allergens and may trigger an allergic response in some people.
Thereby, you should always read the label of supplement carefully and look out for any ingredient that you might be allergic to. In case a supplement contains anything that you’re allergic to then avoid using that particular supplement and seek better alternatives.
- Laboratory investigations are important for the proper diagnosis of different diseases. However, sometimes lab results are falsely positive or negative and this can hamper the overall diagnosis and management of the patient.
Biotin supplements may interfere with the results of different lab tests. It may lead to falsely elevated or decreased lab values consequently resulting in incorrect or missed diagnoses.
Hence, it is advised to tell your doctor about biotin supplementation before getting any lab tests done as he or she might ask you to stop the biotin supplements prior to the laboratory investigations. Multivitamins also contain small doses of biotin which usually doesn’t affect the results of lab tests but to be on the safe side speak to your doctor about multivitamins as well before going for any lab tests.
TO CONCLUDE
Our body requires nutritious food to keep itself healthy. However, it is not always easy to keep a track of your diet and include all kinds of food groups in your meal plan, especially for adults with a tight schedule.
For that reason, many people opt for different types of supplements out of which biotin and collagen supplements are the two popular ones.
These two supplements keep your skin healthy, and make your hair thicker and nails stronger. They also make your bones and muscles stronger, prevent cardiovascular diseases, and protect brain functions.
It is advised that you consult with your doctor before starting biotin or collagen supplements especially if you are pregnant, breastfeeding, or taking medications for any underlying health conditions.
Here you can check out Vorts’s Premium supplements Hair Growth with Biotin Vitamin B7 and Salmon Collagen 200mg.
RESOURCES
https://pubmed.ncbi.nlm.nih.gov/30681787/
https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/