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.

Supports healthy hair, skin, and nails

There is not enough evidence; however, biotin has been known to support hair, nails, and skin growth. It can play a significant role in helping to tackle certain conditions. In addition, people with conditions like alopecia might benefit from biotin supplementation.

A study on the use of biotin for hair loss reviewed different case reports and randomized clinical trials on biotin supplementation and hair loss. The result revealed there were clinical improvements in all cases ^[2].

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].

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.

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].

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, taking collagen supplements may help reduce wrinkles and dryness and eventually slow down the aging of your skin ^[10].  

Food Sources of Collagen

There are different food sources of collagen, and the richest source is animal-based. Some of the animal-based sources rich in collagen are bone broth, chicken, fish, and other types of meat. According to studies, animal bones contain collagen ^[11]. 

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].

• 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?

The amount of collagen you should take depends on the type of collagen.

• 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].

Complementary Roles

While both biotin and collagen have separate benefits, they can be taken together. Research published in the National Library of Medicine concluded that taking biotin, collagen, and other vitamins has significant benefits for the skin and hair ^[19].

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

Biotin Safety Profile

In general, biotin is safe for many people, especially when you take the recommended dose ^[20]. Also, taking biotin above the regular dose can interfere with some lab test results. There is no evidence yet to establish interaction with other medications.

However, the following medications can reduce biotin levels in your body. Some of these medications are antibiotics and Antiseizure medications ^[4].

Collagen Safety Profile

Collagen has a good safety profile as it is safe for most individuals ^[20]. However, some supplements containing collagen are also combined with herbs, which might not be safe for certain users like nursing and pregnant women. In addition, the quality and source of collagen supplements affect the supplement’s effectiveness. 

For example, marine collagens are considered the most effective and purest source of collagen. Lastly, always avoid collagen supplements with fillers like artificial flavors and sweeteners.