Biotin vs Collagen: What's the Difference?

What is Biotin?

Biotin, also known as Vitamin B7, is an essential enzyme in the body that helps with the metabolism of fats, carbohydrates, proteins, and others ^[1]. It is present in foods like bananas, eggs, and milk.

Biotin

Supports healthy hair, skin, and nails

While biotin is often marketed for its role in supporting hair, nails, and skin, current evidence is limited. A review of case reports and clinical trials found improvements in hair loss cases involving biotin supplementation. However, these benefits were mostly seen in individuals with underlying deficiencies or medical conditions.

Note: There is currently insufficient evidence to support biotin supplementation for hair growth in the general population without a diagnosed deficiency.

Formation of fatty acids and glucose.

Biotin works as a coenzyme, working alongside other enzymes to help with the formation of fatty acids ^[3]. In addition, it is essential for amino acids and carbohydrate metabolism.

Prevent deficiencies

Although biotin deficiencies are reported to be rare, some people have symptoms ^[4]. These symptoms include hair loss or scaly red rash around body parts like eyes, genital area, nose, and mouth. Supplementing biotin has the potential of treating and reducing these symptoms.

Food Sources of Biotin

Eggs

Eggs, whether hard-boiled, scrambled, or included in baked goods like waffles or muffins, are an important source of biotin. Eggs are rich in B vitamins, protein, phosphorous, and iron. Most especially, the yolk is rich in biotin.

According to a health fact sheet published by the National Institutes of Health, a whole cooked egg contains an estimated 10 mcg of biotin ^[1].

Nuts and Seeds

Aside from being a rich source of fiber, protein, and unsaturated fat, nuts and seeds are also good sources of biotin. For example, a 20-gram serving of roasted sunflower seeds provides approximately 2.6 mcg of biotin ^[1].

Bananas

Bananas are also nutrient-packed as they are rich in carbs, fiber, B vitamins, copper, and potassium ^[5]. A small-sized banana, 105 grams, can provide up to 0.2 mcg of biotin.

Avocados

Avocados are not only a good source of folate and unsaturated fats, but they also contain biotin. Eating a 200-gram size avocado contains a minimum of 1.85 mcg of biotin. According to a study focusing on the analysis of biotin content in different foods, there is 9.61ng of biotin per gram of avocado ^[5]. 

Legumes

Peas, beans, and lentils are examples of legumes rich in fiber, protein, and other nutrients. Soybeans and peanuts are especially rich sources of biotin. According to research published in the National Library of Medicine, a 28-gram of roasted peanuts contain less than 5 mcg of biotin ^[5].

Sweet Potatoes

Sweet potatoes are a plant-based, nutrient-dense food that provides several important vitamins and minerals. One medium baked sweet potato (about 130 grams) contains approximately 2.4 mcg of biotin, along with vitamin A, vitamin C, fiber, potassium, and manganese.

Whole Grains

Whole grains such as oats, brown rice, and whole wheat bread contain small but meaningful amounts of biotin, particularly when consumed regularly as part of a balanced diet. For instance:

• 1 cup cooked brown rice provides about 0.6 mcg of biotin
• 1 cup cooked oats offers around 0.2–0.3 mcg
• 1 slice whole wheat bread contains about 0.02–0.06 mcg

Whole grains also support energy metabolism and digestive health thanks to their high fiber, B vitamin, and mineral content.

How Much Biotin Should You Take?

There is no set standard by the Food and Drug Administration (FDA) on the amount of biotin you can take. However, the National Institute of Health gave estimates of intake that might be adequate ^[1].

What is Collagen?

Collage is a protein type and also the most abundant in animals. It is made up of amino acids, glycine, hydroxyproline, and proline ^[6]. It is a structural protein constituting the framework or structures of the cells and tissues. 

Being a fiber-like structure, it connects other tissues. In addition, it plays a significant role in the bone, cartilage, muscles, and tendons. Aside from connecting other tissues, it makes other tissues strong, resilient, and more stretchy. 

There are 5 types of collagen; with Type I constituting 90% of the collagen ^[7]. Type II provides joint support; Type III is found in the muscles, arteries, and organs; Type IV is found in skin layers, while Type V is found in the corneas of eyes, skin layers, hair, and placenta tissue.

collagen Formation

Health Benefits of Collagen

Improves skin elasticity and hydration

Collagen constitutes a larger percentage of your skin and, therefore, helps strengthen and hydrate the skin and increase elasticity. According to a review on women, a daily intake of 1-12 grams of collagen for 4-12 weeks can help improve skin elasticity and hydration ^[8].

A comprehensive 2019 review of existing studies sheds light on collagen's potential benefits for skin health, analyzing 11 studies with a total of 805 participants. In eight of these studies, researchers focused on collagen hydrolysate and found promising results, suggesting improvements in skin aging, cellulite, skin dryness, and ulcers.

Another study found that collagen could reduce signs of aging, depending on the amount consumed. The analysis reported no adverse effects, confirming collagen's safety as a supplement for healthier, more resilient skin.

Dr. Howard Murad, a dermatologist and founder of Murad Skincare, emphasizes the fundamental role of collagen in maintaining skin health and structure, stating, 'Collagen is the scaffolding of our skin, providing its firmness and elasticity.

Our research video explores the distinct roles of biotin and collagen in supporting healthy skin, hair, and overall well-being. While both are vital, each plays a unique role in enhancing your body’s health and function.

Supports joint health and muscle mass

Collagen supplementation can support joint health and bone health. According to research published in the National Library of Medicine, taking collagen supplements can reduce joint pain and improve osteoarthritis symptoms ^[9]. On the other hand, another study suggests that collagen supplements may help prevent bone breakdown, which causes osteoporosis.

May reduce signs of aging

Collagen is also known to help reduce signs of aging like wrinkles. According to different studies, aking best collagen supplements may help reduce wrinkles and dryness and eventually slow down the aging of your skin ^[10].  

Food Sources of Collagen

You can support your body’s collagen production by consuming a mix of collagen-rich and collagen-supporting foods. The richest sources of collagen are animal-based, as collagen is a structural protein found in connective tissues.

Collagen-Rich Foods:

• Bone Broth – Made by simmering animal bones and connective tissue; a direct source of collagen peptides.
• Chicken Skin – Contains type II collagen, which supports joint health.
• Fish (with skin and bones) – Marine collagen is easily absorbed and may support skin and bone health.
• Gelatin – A cooked form of collagen used in desserts and savory dishes.

Collagen-Boosting Nutrients:

• Vitamin C–rich foods – Essential for collagen synthesis in the body.
• Examples include:
• Citrus fruits (oranges, lemons, limes)
• Strawberries
• Bell peppers
• Kiwi
• Tomatoes

Do Collagen Supplements Work?

Collagen supplements—often sold as hydrolyzed collagen peptides—have gained popularity for their potential skin, joint, and bone health benefits. Some small studies suggest they may improve skin elasticity, hydration, and reduce the appearance of wrinkles. Others show possible benefits for joint pain and bone mineral density.

However, it’s important to note:

• Many of these studies are small in size, short in duration, or funded by supplement manufacturers.
• More rigorous, independent, and long-term research is needed to draw broad conclusions
• Results may vary depending on the type of collagen, dosage, and individual health factors.
• As with any supplement, it’s best to consult a registered dietitian, NDTR, or qualified healthcare provider before starting, especially if you have existing medical conditions or take medications.

Another study also revealed that chickens contain collagen that helps the body absorb zinc ^[12]. Lastly, collagen derived from fish has been proven to help increase bone mineral density^[13].

Types of Collagen Supplementation

There are two main types of collagen supplementation: hydrolyzed collagen and undenatured type II collagen ^[14].

To know more about collagen types watch this video by Dr. Josh Axe, DC, DNM, CNS, as he explains the different types of collagen and their functions. Dr. Axe, a renowned doctor of chiropractic, breaks it down in an easy-to-understand way.

• Hydrolyzed collagen: This is also known as collagen peptides or collagen hydrolysate. It is mostly in powder form and dissolvable in liquids like coffee and smoothies. Also, it is easily absorbable by the body.
• Undenatured type II collagen: The main source of this collagen is chicken breast bone cartilage. This is collagen that has not been exposed to acid, enzymes, or heat, and it has never broken down.

How Much Collagen Should You Take?

How much collagen per day you should take depends on the type of collagen you're using.

• Hydrolyzed collagen: According to research published in the National Library of Medicine, a daily intake of 2.5–15 grams of hydrolyzed collagen can be safe and healthy ^[15]. Dosage in this range has been studied to be beneficial for joint pain, skin health, and body composition.
• Undenatured collagen: On the other hand, a daily intake of undenatured collagen is suggested to improve joint health ^[16].

Key Differences Between Biotin and Collagen

Nature of the Substances

Biotin and collagen are useful in the functioning of the body system; however, they have different natures. Biotin is a vitamin found in different food sources like bananas, eggs, milk, and others ^[17]. On the other hand, collagen is a protein; it is made up of 30% of the protein in the body. It can be gotten from chicken, beef, bone broth, fish, and many others.

Biotin must be taken by mouth, and it is available as multi-vitamins, supplements, and B-vitamin complexes. In comparison, collagen is synthesized through a complex process in the fibroblast.

Primary Functions

Biotin serves as a coenzyme in body metabolism, breakdown, and absorption of amino acids, carbohydrates, and fats ^[18]. This process facilitates biological processes necessary for energy production. Collagen, on the other hand, is a structural protein; therefore, it provides structure, support, and strength for connective tissues in the body ^[7].

Is safe to take both biotin and collagen together

Yes, it is safe to take both biotin and collagen together. Current research suggests no adverse effects from combining these two supplements. For individuals looking to support healthier skin, hair, and nails, incorporating both into your routine could offer complementary benefits.

Research published in the National Library of Medicine also concluded that taking biotin, collagen, and other essential vitamins can significantly improve skin hydration, elasticity, and hair strength, reinforcing their positive role in beauty and wellness routines.

Biotin is not naturally produced in the body; however, some bacteria in the gut can produce biotin.  Collagen is a naturally occurring protein in the body, and it is part of different parts of the body, like bones, muscles, tendons, and skin.

Safety and Side Effects

At typical dosages, biotin and collagen are generally safe for most people. However, there are some important considerations for each:

Biotin

There is no evidence to suggest that biotin is toxic at high doses. However, taking biotin at high doses can interfere with certain lab tests, including those for:

• Hepatitis
• HIV
• Thyroid panels
• Vitamin D
• b-HCG (a hormone present in the blood during pregnancy)

If you're taking biotin and need lab tests, be sure to inform your healthcare provider. They may recommend temporarily stopping the supplement until the test is completed.

Collagen

Collagen is naturally present in the body, so typical doses are unlikely to cause serious side effects. A small 2019 study in Nutrients of participants who took collagen reported no side effects. 

Considerations for Supplement Safety

The Food and Drug Administration (FDA) does not require companies to test supplements for safety or purity. As a result, supplements may contain ingredients that could cause allergic reactions, negative side effects, or interact with medications. Always consult with a healthcare professional before starting any supplement to ensure it’s safe and appropriate for your health needs.