Collagen vs. Biotin: Experts Weigh In on Supplements for Skin and Hair Health

A growing number of people are turning to supplements like collagen and biotin to improve skin and hair health, but experts say understanding the benefits of each is key to choosing the right option.

Collagen, a protein vital for skin, joints, and connective tissues, naturally declines with age – with a significant drop occurring in the five years following menopause, potentially leading to wrinkles and reduced skin elasticity. “Anyone could increase their collagen intake to improve skin health by increasing hydration, elasticity, and firmness,” explains Dara Spearman, M.D., owner of Radiant Dermatology Associates in Fort Wayne, Indiana. A 2023 review in Nutrients found collagen supplementation improved skin hydration and elasticity compared to a placebo. Collagen can be obtained through diet – bone broth, chicken skin, and fish – or supplements in powder, capsule, or liquid form, with liquids potentially offering faster absorption.

Biotin, also known as vitamin B7, is crucial for converting food into energy and supports healthy hair, skin, and nails. While deficiencies can lead to thinning hair and brittle nails, the National Institutes of Health notes studies on biotin’s benefits for healthy individuals have yielded mixed results. Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert, states that a healthy diet rich in nuts, eggs, fish, sweet potatoes, and mushrooms often provides sufficient biotin. However, it’s important to note that biotin can interfere with certain lab tests, potentially leading to inaccurate results, as detailed by the Cleveland Clinic.

Ultimately, the best choice depends on individual goals. “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,” says Dr. Spearman. The increasing popularity of these supplements highlights a growing consumer interest in preventative health and wellness. Both supplements are generally considered safe, but consulting a physician before starting any new regimen is crucial, especially for those undergoing medical tests or taking medications.

Health officials recommend discussing supplement use with a healthcare provider to ensure safety and avoid potential interactions, and to determine if supplementation is even necessary based on individual needs.