Collagen Vs. Biotin: A Dermatologist and Dietitian Reveal Which You Should Take

When it comes to the growth and strength of your skin, hair, and nails, the foods you eat are just as important as the products you apply. The foods to eat for better skin health and foods that support hair growth naturally are filled with the key nutrients you need. Two of the most important: Collagen vs. biotin. But which should you choose to maintain a radiant complexion and strong, thick strands?

Meet the experts: Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert; Dara Spearman, M.D., owner of Radiant Dermatology Associates in Fort Wayne.

Here, a dermatologist and dietitian explain how collagen and biotin contribute to the health of your hair, skin, and nails, plus the best ways to incorporate them both into your diet and/or your daily supplement regimen (once you’ve gotten the OK from a healthcare provider to give them a try).

“Collagen is a protein that supports your skin, joints, and connective tissues,” said Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert. “As we age, our natural collagen production slows down, which can lead to wrinkles, joint discomfort, or less skin elasticity. Supplementing with collagen may help support these areas.” The biggest drop-off in collagen production comes in the five years after menopause, during which women lose about 30% of their collagen, according to the American Academy of Dermatology, followed by a 2% drop every year for the following 20 years.

The good news, though, said Dara Spearman, M.D., owner of Radiant Dermatology Associates in Fort Wayne, is that “anyone could increase their collagen intake to improve skin health by increasing hydration, elasticity, and firmness.” A 2023 review published in Nutrients found that collagen supplementation significantly improved skin hydration and elasticity when compared to a placebo.

“Collagen is also popular among athletes seeking joint support or individuals recovering from injuries,” Dr. Spearman said. In addition to the potential benefits for skin health, collagen has been studied extensively as a potential treatment for osteoarthritis (the most common type of arthritis). According to the Arthritis Foundation, collagen may reduce joint pain and stiffness and support cartilage repair in people with osteoarthritis.

The best way to get collagen

Before looking for supplements, know that you can get both collagen and the nutrients your body needs to produce its own collagen from food. “Collagen is found in animal connective tissues, such as bone broth, chicken skin, and fish with skin,” said Dr. Spearman. “You can also make sure you’re getting enough fruits, vegetables, nuts, and seeds to provide the amino acids necessary to synthesize collagen.”

If you do decide to try a supplement after discussing it with your doctor, collagen comes in powders, capsules, and liquid. Dr. Spearman suggested going with a liquid. “Liquid collagen is often absorbed faster due to its hydrolyzed form, which has already been broken down into smaller, more digestible peptides,” she explained. Plus, you can easily add it to a smoothie or other sip. Other types of collagen supplements may contain undenatured type II collagen, which hasn’t been broken down yet.

“Collagen is generally safe, but some may experience digestive issues,” said Dr. Spearman. A high-quality collagen supplement that has been third-party-tested can also be a bit pricey, making it less accessible than some other nutritional supplements. Again, it’s important to consult your physician before starting a supplement.

“Biotin, also known as vitamin B7, plays a key role in helping your body convert food into energy. It also supports healthy hair, skin, and nails, which is why you’ll often see it in beauty supplements,” said Manaker. According to the National Institutes of Health (NIH), biotin deficiency has been linked to thinning hair and brittle nails, which is why many people supplement with biotin to help support these areas. However, the NIH says that studies have yielded mixed results on the benefits of biotin for healthy people who are not deficient.

Still, biotin supplementation is generally safe—the vitamin is water-soluble, which means that any excess is eliminated in your urine. For this reason, many people try taking it because it does help your body maintain healthy hair, skin, and nails (even though there isn’t definitive evidence that loading up on the vitamin will make your hair, skin, or nails healthier than they already are).

The best way to get biotin

“With a healthy diet, you are likely getting the right amount of biotin needed without supplementing,” said Dr. Spearman, who cited foods like nuts, eggs, fish, sweet potatoes, and mushrooms as top sources of the vitamin. But if you decide to take a supplement, biotin comes in soft gels, tablets, and gummies. As for the best time to take biotin? Any time of day works.

The biggest downside you need to know when it comes to biotin is that it may generate falsely low or falsely high results on some blood tests. According to the Cleveland Clinic, biotin may interfere with lab tests used to diagnose thyroid disease, heart disease, pregnancy, anemia, or even certain cancers, which could keep you from getting the treatment you need. Dr. Spearman added that there are also some medications that reduce absorption of biotin, such as antibiotics and anti-seizure drugs. So if you are undergoing lab tests or taking prescription medication, it’s important to talk to your doctor before taking biotin.

“Biotin is safe for most people, but some may experience stomach issues,” said Dr. Spearman. “Some find that taking it with food helps.”

“It depends on your goals,” said Dr. Spearman. “If you are concerned about skin elasticity and wrinkles, collagen may be a better option. If you are experiencing hair loss or have brittle nails, biotin may be more effective. In some cases, taking both supplements together may be best.” The benefits of collagen supplementation have been largely confirmed by research, while the benefits of biotin are still primarily anecdotal. However, since both are generally safe, there may be little harm in trying one or both after getting the all-clear from your doctor.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.