Stronger hair and nails, and younger-looking, more radiant skin are all things that so many of us are seeking. Biotin and collagen often come up when talking about “beauty” supplements, and we’re breaking down what you need to know about both and what the research has to say. Plus, we’re letting you in on some of the best food sources of both.
Collagen VS. Biotin For Hair, Skin, & Nails
Collagen is the most abundant protein found in the body, and studies have shown that this protein may help support skin elasticity, which is a huge reason why it has surged in popularity over the years!
Another study also found that collagen peptides helped support nail growth, and they noted that collagen helped improve brittle nails.
How to Add More Collagen to Your Diet
While we know that collagen is the most abundant protein found in the body, we start to produce less collagen as we age. In fact, we start to produce 1% less collagen in our skin each year after age 20 — the result is thinner and less elastic skin. This is where getting enough through diet comes into play.
Here are some great ways to get enough collagen in your diet:
- Collagen peptides: A scoop can be added to anything from smoothies to your daily mug of Cacao Bliss! Check out Earth Echo Collagen Peptides here.
- Bone Broth: Sip on a mug with a pinch of pink Himalayan sea salt or use as the base for soups and stews.
- Protein-rich Foods: Eggs, meat
Biotin is one of the most talked-about “beauty” supplements. It’s a vitamin that so many people use for their hair, skin, and nails. The thing about biotin is that there really isn’t any sound research to support that this vitamin does improve the health of our hair, skin, and nails unless dealing with a deficiency, which has been noted to be rare. There are a few studies that have looked at biotin as it relates to hair growth, but the research at this point is very limited.
How to Add More Biotin to Your Diet
The good news is that you don’t have to supplement with biotin to see if it makes a difference in the health of your hair, skin, and nails. There are plenty of foods rich in this vitamin that also happen to make great additions to a healthy and balanced diet.
Some great food sources include:
- Egg yolk
The Verdict: Is One Better Than The Other For Hair, Skin & Nails?
While there’s more research to support collagen as it relates to skin and nail support, it’s not about one being better than the other. It’s really just about providing our body with the nutrients it needs to stay healthy. We need a balance of important vitamins, minerals, and proteins like collagen to maintain the health of our hair, skin, and nails.
Ideally, you’ll want to focus on consuming a nutrient-dense whole foods diet with plenty of clean protein sources, nuts, seeds, and veggies. This isn’t only important for ensuring that we are getting enough collagen and protein, but that we are fueling our bodies with other essential vitamins and minerals that we need for overall health.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.