Collagen and biotin: Do they really work?
The latest beauty supplements offer an appealing promise: clear skin, strong nails and improved hair growth. Some even offer brighter eyes and glowing skin. Who can resist?
These oral beauty supplements are called “nutricosmetics” because they are a cross between nutrition and cosmetic skin care. Manufacturers are doing all they can to market these supplements with big promises hoping you’ll give them a try. This includes giving them appealing names. For example, instead of buying a collagen supplement, you can purchase “Vibrant Skin.” Instead of biotin, you can buy “Undeniable Beauty.”
Taken once or twice a day, the products come with a hefty price tag, particularly if taken long-term. What’s more, some cosmetic companies recommend their supplements be used with other products in their line, such as serums or lotions, for best results.
"To me, the biggest issue surrounding these supplements is they are not regulated by the Food and Drug Administration,” says Julie Enga, dietitian and team leader of employer consulting and well-being services at Wellmark Blue Cross and Blue Shield. “So, you can’t be sure what’s in there. That’s why I’d recommend first doing your research and always talking to your primary care provider (PCP).”
Do beauty supplements like collagen and biotin work?
In a nutshell, the jury is still out, because research is still new. Here, Enga weighs in on some questions about collagen and biotin.
What is collagen?
Collagen is the most abundant protein in the human body. It forms your connective tissue, and is found in bones, muscle, skin and tendons. Your body produces collagen naturally, but production slows as you age. Collagen supplements are advertised as a way to reduce wrinkles, improve the strength and appearance of your skin, hair and nails and help with cartilage repair. Collagen can be found in pill or gummy form, or as a powder that dissolves into hot drinks or blends into smoothies.
Does collagen work?
A few studies have shown it may be beneficial, but the studies themselves are small, and many are at least partially funded by industry insiders. One 2022 study found that individuals taking collagen supplements orally experienced better skin moisture, elasticity and fewer wrinkles.
What is biotin?
Also known as vitamin H, biotin is one of the B complex vitamins that helps the body convert food to energy. B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver and nervous system healthy.
Does biotin work?
Most people get enough biotin in their diet. Having a biotin deficiency is rare. As with collagen, more research needs to be done. The Institute of Medicine has set a recommended intake for biotin at 30 mcg per day for adults ages 19 and up, and 35 mcg per day for breastfeeding women. In general, a healthy diet provides the body with sufficient amounts of biotin.
Supplements the natural way
Want to reap the beauty and health benefits of supplements without worrying about side effects? These 11 foods are rich in antioxidants and help fight inflammation and cell damage while keeping you healthy.
Potential side effects include an upset stomach, constipation or diarrhea. These types of supplements can interfere with other medications you may be taking or existing health conditions you may have, so always talk with your doctor.
Remember that supplements are drugs, even though most people don’t consider them as such. Even if your PCP doesn’t ask you about supplement use, be sure to bring it up. Also, it’s important to talk to your PCP if you are concerned about thinning hair or weak nails, as it could be a sign of something else going on in your body.
The bottom line
Collagen, biotin and any supplements you’re considering adding to your routine should be researched and discussed with your PCP first. This will ensure you are taking the right supplement(s) for your needs and keep you feeling and looking your best.