Collagen vs. biotin for the pores and skin and hair: Which is best?

Collagen is a protein that helps type the extracellular matrix. This matrix offers pores and skin its form and construction. The physique naturally makes its personal collagen, however as an individual ages, manufacturing slows down. Collagen within the pores and skin begins to interrupt down at a sooner fee than the physique can produce it.

This may end up in the pores and skin shedding elasticity and firmness. Lack of collagen plays a role within the improvement of thinner pores and skin and wrinkles. It could additionally gradual wound therapeutic.

In contrast, biotin is a B vitamin. It’s an essential nutrient, however one the physique can’t make itself. An individual has to get it from meals or dietary supplements.

Biotin helps varied enzymes metabolize glucose, fatty acids, and the amino acids that construct proteins. Because of this, a biotin deficiency can result in hair loss, brittle nails, and pores and skin infections.

Many individuals take collagen and biotins as dietary supplements to enhance pores and skin, hair, and nail well being.

One of many key signs of biotin deficiency is hair loss. Supplementing with biotin could scale back hair loss in individuals with this situation.

Biotin can also work to assist regrow hair. For instance, in a small 2021 study of 156 females who had weight reduction surgical procedure, 72% reported hair loss. 22 individuals had biotin deficiency and took 1,000 micrograms (mcg) of biotin per day for 3 months. Of those, 5 individuals (23%) reported a major decline in hair loss.

An extra 29 individuals with out biotin deficiency selected to take 1,000 mcg of biotin per day. Of this group, 11 individuals (38%) reported vital declines in hair loss.

The authors of the research recommend that biotin could enhance hair loss in individuals with and with out biotin deficiency, however their research solely presents weak proof for this declare as a result of its low variety of members.

No latest robust proof means that biotin could make the hair considerably thicker or dramatically reverse hair loss in individuals who do not need a biotin deficiency. Nonetheless, supplementing with biotin is unlikely to be dangerous if an individual takes a complement at typical ranges.

A 2019 randomized placebo-controlled study assessed the consequences of a collagen product on pores and skin well being in 36 girls. All members had been over the age of 35.

Contributors used the complement or placebo for 12 weeks. Researchers then used validated measures of hydration, elasticity, roughness, and density to evaluate pores and skin well being and look. The collagen group had vital enhancements in all 4 measures, and these enhancements continued for 4 weeks of follow-up after the preliminary 12-week interval.

Nonetheless, a collagen nutraceutical producer funded the research. It is a vital limitation that may bias analysis.

If an individual has a biotin deficiency, taking biotin could enhance the well being of their pores and skin. In any other case, collagen could be a higher possibility as there’s extra proof to recommend it helps enhance the pores and skin’s look.

A 2019 systematic review of prior research on oral collagen dietary supplements helps the concept collagen could enhance pores and skin well being. The assessment included 11 research with 805 members.

In eight research of collagen hydrolysate, researchers discovered proof that collagen would possibly enhance pores and skin ageing, cellulite, pores and skin dryness, and ulcers.

Two of the research discovered enhancements in pores and skin hydration and elasticity with collagen tripeptide, and one discovered that collagen dipeptide improved the looks of pores and skin ageing proportionate to the amount of collagen dipeptide an individual took.

The evaluation reported no opposed occasions and means that collagen might be a helpful complement for decreasing the indicators of ageing.

In distinction, no randomized research have proven that biotin can enhance pores and skin circumstances.

Sure. At current, there isn’t a proof that taking biotin and collagen collectively is unsafe. For individuals who need to enhance the well being of the pores and skin and hair, taking each could also be an possibility.

At typical dosages, biotin and collagen are doubtless protected.

There isn’t any proof biotin is poisonous at excessive doses. Nonetheless, taking biotin at excessive doses may intervene with some lab checks, including checks for:

• hepatitis
• HIV
• thyroid panels
• vitamin D
• b-HCG, which is a hormone current within the blood throughout being pregnant

An individual ought to inform a health care provider about all dietary supplements earlier than having any checks. They could advocate briefly stopping the complement till the take a look at is full.

Collagen naturally exists within the physique, so at typical doses, it’s unlikely to trigger critical unwanted effects. In a small 2019 study of 36 individuals who took collagen, members reported no unwanted effects.

The Meals and Drug Administration (FDA) doesn’t require corporations to check dietary supplements for security or purity. Which means that dietary supplements could comprise different substances that trigger allergic reactions, unfavourable unwanted effects, or that work together with drugs.

An individual ought to speak with a educated physician earlier than taking any dietary supplements.

A variety of meals comprise biotin, including:

• eggs
• meat, reminiscent of beef liver and pork chop
• fish, reminiscent of salmon
• milk
• almonds
• whole-wheat bread
• apples
• cheddar cheese
• plain yogurt

Some animal merchandise comprise collagen, reminiscent of:

Quite a few plant meals additionally comprise glycine, proline, and hydroxyproline, that are the amino acids that assist the physique make collagen. Meals sources for these amino acids embody:

• nuts
• legumes
• seeds
• soy merchandise

Listed here are some solutions to questions on collagen and biotin.

Can collagen or biotin trigger weight acquire?

There isn’t any scientific proof that collagen or biotin causes weight acquire.

There are numerous myths about collagen and biotin on boards, social media websites, and blogs. Some individuals declare these substances promote weight acquire. There isn’t any proof to assist this.

Are there vegan sources of collagen?

Till latest years, there have been no vegan collagen choices out there. Nonetheless, scientists have discovered a approach to create collagen utilizing genetically modified yeasts and micro organism. Some corporations now promote a lot of these vegan collagen as dietary supplements.

Some vegan meals can also assist the physique synthesize collagen. These meals embody nuts, seeds, legumes, and soy merchandise.

Are there vegan sources of biotin?

Quite a few vegan meals comprise biotin. They include nuts, seeds, candy potatoes, apples, broccoli, and spinach. Folks taking biotin dietary supplements ought to learn the label to evaluate whether or not the product is vegan.

Collagen and biotin each play a job in human well being. Collagen is a vital element in connective tissue, together with the pores and skin. Biotin is a mineral that the physique wants with a view to metabolize fatty acids and amino acids, that are the constructing blocks of protein.

Biotin deficiency could cause pores and skin rashes and hair loss, so individuals with this situation could profit from taking it as a complement. Limited evidence suggests it might assist with hair loss even in these and not using a biotin deficiency, however extra analysis is critical to substantiate this.

Collagen loss happens naturally with age and causes a lack of pores and skin elasticity and density. Whether or not collagen or biotin is best for an individual will depend upon their particular person circumstances and goals.

Hair loss and pores and skin well being points can sign an underlying well being drawback. Earlier than making an attempt a complement, an individual ought to speak with their physician.