Collagen is a protein found in connective tissue and biotin is a B vitamin. Both are popular supplements sold for their hair, skin and nail benefits.
People can also get collagen and biotin from a healthy diet. Add organ meats like liver and kidney, egg yolks, whole grains, nuts, and leafy greens to your diet.
Strengthens Hair and Nails
Collagen is a protein that makes up the majority of our skin and nails. It’s also a key ingredient in many skincare products. While collagen and biotin both support healthy hair, nails and skin, they work in very different ways and offer distinct beauty benefits.
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble nutrient that works to help enzymes break down fats, carbohydrates and proteins. While it’s often marketed for healthier hair, nails and skin, there is limited evidence that consuming extra biotin will achieve these goals.
As a vitamin, biotin cannot be made by the body, so it must be consumed in the diet. A diet rich in foods that are naturally high in biotin can help your body to get the most out of this important nutrient. Biotin is found in foods like avocados, mushrooms, red meat and salmon. In addition, it’s recommended to consume a variety of whole foods to ensure that your body gets the nutrients it needs to function at its best.
The good news is that both biotin and collagen can be found in the kitchen! Foods that are high in both collagen and biotin include boiled chicken feet (yes, you heard that right) and other cuts of meat with lots of connective tissue, like pot roast, chuck steak and brisket. Eggs, mushrooms and salmon are also great sources of collagen. Additionally, a diet rich in vegetables, fruits and nuts can support healthy collagen production.
Taking a collagen supplement is also a great way to boost your intake. Most collagen supplements are hydrolyzed, which means they have been broken down to make them easier for your body to absorb. These supplements are available in powder form and capsules, and they can be added to smoothies, coffee and other liquids for a quick and easy way to increase your collagen intake. Some supplements even contain keratin, a protein that helps strengthen nails and hair. The key is to identify your key concerns and choose the dietary supplements that will best meet those needs.
Reduces Wrinkles and Fine Lines
Collagen is the protein that supports skin, tendons, ligaments and other connective tissue. As we age, our bodies produce less collagen, leading to sagging and wrinkled skin. Collagen supplements help promote skin health, reducing fine lines and restoring elasticity. It has also been shown to support healthy nails. One study found that participants who ingested 2.5 g of collagen peptides daily had stronger and healthier nails than those who did not take the supplements.
The reason why collagen is the first ingredient listed in products marketed for nail, hair and skin health is that it’s well-researched to be effective. Studies show that taking collagen peptide supplements helps to improve the appearance of fine lines and wrinkles by stimulating the production of fibroblasts, which are cells that make collagen in your body.
Wrinkles and fine lines appear when collagen is broken down by oxidative stress, which occurs when the body’s antioxidant systems are overwhelmed. When the body is unable to break down excess oxidative stress, it leads to an imbalance that can cause the breakdown of collagen and elastin. In order to combat this process, the body needs a sufficient supply of collagen and other vitamins and minerals.
This is why it’s important to eat a balanced diet that includes foods such as dark leafy vegetables, fruits, nuts and seeds. Additionally, it is recommended to supplement your diet with vitamin C, zinc, copper and manganese, as these are all essential for the production of collagen in your body.
Unlike biotin, which is an essential nutrient, the body does not produce collagen, so you must get it from your food or supplements. The most common form of collagen available in supplements is collagen peptides, which are hydrolyzed to be easier for the body to absorb and digest. Typically, the collagen used in these supplements is of high quality and is free from any additives.
As a result, there is very little risk of any side effects from taking collagen supplements. In fact, it is considered safe to consume up to 10 g of collagen a day, which is the amount recommended in a couple of randomized placebo-controlled trials that looked at the effects of collagen on skin hydration and elasticity.
Relieves Joint Pain
Collagen is in the spotlight for strengthening skin, hair and nails. But it’s also known to help relieve joint pain. This is because collagen is the protein that supports connective tissue, including cartilage, ligaments and tendons, which is located in joints. It contains amino acids glycine, proline and hydroxyproline. It is the most abundant protein in the body and helps keep tissues supple and flexible.
As you age, your natural production of collagen decreases, leading to joint pain and stiffness. Research suggests that supplements containing collagen can ease this joint pain by stimulating the growth of new cartilage tissue and reducing inflammation. In fact, a study of athletes found that consuming collagen hydrolysate, which is easily digested and absorbed by the body, reduced knee osteoarthritis symptoms.
Cartilage is a firm, rubbery substance that covers the ends of bones in joints and allows them to move freely without rubbing together. Cartilage is naturally produced in the body, but it can wear away with age and from overuse. This can lead to painful arthritis. The same studies that show the benefits of collagen for skin, hair and nails also show that it can boost cartilage production to alleviate arthritis pain.
A diet rich in collagen can help reduce the risk of osteoarthritis, as well as other health conditions that often come with aging. Adding bone broth to your diet is an excellent source of collagen, and it’s rich in other health-boosting nutrients, such as calcium, magnesium, potassium and zinc.
If you’re interested in taking a collagen supplement to help with joint pain, make sure you read the label carefully to ensure that it is of high quality and free of additives. You should also speak to your healthcare provider before starting any new supplement. There are many different types of collagen supplements on the market, so it’s important to choose one that is appropriate for your individual needs and healthcare recommendations.
Helps Reduce Cholesterol
The protein collagen provides structure to your arteries, which carry blood from your heart throughout the body. When your arteries become less elastic, they may be more susceptible to plaque buildup and the inflammation that causes atherosclerosis, which increases your risk of heart disease and stroke. Collagen can help keep your arteries flexible and reduce your cholesterol levels. In a 6-month study, 31 healthy adults who took collagen daily saw an increase in levels of HDL (good) cholesterol and a decrease in triglycerides, which is a sign of improved heart health (18).
You can get the benefits of collagen through your diet by eating foods rich in it. Many animal-based proteins, including chicken and beef, contain collagen in their skin, tendons, ligaments and bones. Gelatin, bone broth and certain fish also contain a good amount of collagen. You can also try taking a collagen supplement, but be sure to choose one that’s hydrolyzed, which makes it easier for your body to digest.
Another option is a biotin-collagen supplement. Some studies suggest that the combination of the two supplements can improve your hair, nails and skin. However, more research is needed to support these claims.
Biotin is a water-soluble vitamin that helps your body break down fats, carbohydrates and protein. It’s important for the health of your hair, skin and nails and can prevent brittle fingernails. It also helps regulate your glucose levels and promotes normal cell growth, which is why it’s often included in multivitamin supplements for women.
You can find both collagen and biotin in food, but it’s hard to get the recommended amounts of each nutrient through your regular diet. You might be able to boost your intake by adding foods that are rich in both nutrients, like sweet potato salmon patties and paleo keto ramen. The best way to get both collagen and biotin, however, is through a quality supplement. This way, you can be sure that your body is getting the nutrients it needs for optimal health. You should always consult a healthcare professional before taking any new supplements, especially those combining multiple nutrients like biotin and collagen.
