Collagen vs Biotin: Which Is Better for Hair
Your hair shouldn’t feel like a part-time job.
But if you’ve ever stood in front of the mirror wondering why your hair feels thinner, duller, or just not as “full of life” as it used to, you’re not alone—and you’re definitely not crazy. Whether it’s from stress, heat styling, aging, or just plain genetics, most of us will hit a point where we start to notice a change in our hair. And that’s usually when the supplement rabbit hole begins.
Collagen or biotin? What’s actually doing something and what’s just expensive hype?
Let’s break it down in plain English.
What’s the difference?
First off, collagen and biotin aren’t the same thing, even though they both show up in the hair-care conversation constantly.
Collagen is a structural protein. It’s what makes up your skin, nails, joints, and the connective tissue in your body. Think of it as the scaffolding that keeps everything held together and stretchy. Your body makes collagen naturally, but production drops as you age—usually starting in your 20s.
Biotin, on the other hand, is actually vitamin B7. It plays a role in supporting the way your body converts food into energy, and it’s also important for maintaining healthy hair, skin, and nails¹.
So while collagen works more like a material (building blocks), biotin acts more like a helper (a vitamin that supports the process). Both matter, but in different ways.
So… which is better for your hair?
Here’s the twist: it’s not about which one is “better." It’s more about which one your body might need more of right now.
If your hair feels weak, breaks easily, or if your nails are brittle, you might want to look into biotin first. Research shows that biotin supplementation can help improve hair strength and thickness, especially in people who are low in it².
But if your issue is more about dullness, elasticity, or you notice your skin and joints aren't bouncing back like they used to, collagen could be worth a try. Some studies suggest collagen peptides can support the hair follicle environment by improving the overall health of the scalp and dermis³.
Here’s the kicker: you can take both.
They work in different ways, and supporting your body from multiple angles can sometimes give you quicker, more noticeable results.
Personal story time
I used to pop biotin like mints in my early 20s because I kept seeing influencers claim it made their hair grow faster.
The truth? I didn’t see much change until I started also adding collagen peptides to my morning coffee. About two months in, I noticed my hair just felt better—not crazy long, but stronger, shinier, less snapping when I combed it wet. Bonus: my skin looked smoother, too, which I wasn’t even aiming for.
Might’ve been placebo…or maybe it was finally the nutrients my body needed.
Either way, I’ll take it.
Easy ways to try it out
If you're curious but not into taking 12 capsules a day (same), here’s what I recommend:
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Start with just one: Pick either collagen or biotin and try it consistently for 4–6 weeks. Pay attention to how your hair feels, not just how it looks.
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Mix collagen powder into things you already drink: coffee, smoothies, yogurt. It’s tasteless and usually dissolves easily.
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Go easy on the dosage: More isn’t always better. Your body can only absorb so much at a time, and biotin is water-soluble…meaning what you don’t use, you just pee out.
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Consider combo supplements: Some brands smartly pair biotin with collagen, along with other hair-friendly nutrients like vitamin C (which helps with collagen synthesis⁴) or zinc (which also supports healthy hair growth⁵).
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Be patient: Hair grows slowly—about half an inch per month on average. Supplements aren't magic pills, but they can support better growth over time.
What food can do, too
You don’t always need a supplement if your diet is solid. Here's what to stack on your plate if you're more food-first:
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Biotin: Eggs (especially the yolk), nuts, seeds, salmon, and avocados are all great sources¹.
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Collagen: Your body makes collagen using protein, vitamin C, and other amino acids, so eating a balanced diet with chicken, fish, citrus, and leafy greens helps. Bone broth is also a natural source of collagen.
Listen to your body
At the end of the day, it’s not about chasing trendy ingredients. It’s about asking: what does my body seem to need more of right now?
If you're feeling tired, seeing more hair in the shower drain, or just want to invest a little extra energy into your wellness routine—collagen and biotin are both safe, low-effort places to start. They’re not going to fix everything, and they’re not substitutes for good sleep and nutrition, but they can be useful tools in the bigger picture of feeling like yourself again.
Try one. Try both. See what happens.
Sources
[1] Biotin and Other Interferences in Immunoassays: To Delay or Not Delay – Journal of Clinical Medicine. 2020. DOI: https://doi.org/10.3390/jcm9124041
[2] Biotin Supplementation Improves Hair Quality in Women With Self-Perceived Thinning Hair – Journal of Clinical and Aesthetic Dermatology. 2012. DOI: https://doi.org/10.3816/CLM.2012.n.002
[3] Oral Supplementation With Specific Bioactive Collagen Peptides Improves Nail Growth and Reduces Symptoms of Brittle Nails – Journal of Cosmetic Dermatology. 2017. DOI: https://doi.org/10.1111/jocd.12393
[4] Vitamin C in Health and Disease: Its Role in the Metabolism of Collagen – International Journal of Sport Nutrition. 1999. DOI: https://doi.org/10.1123/ijsn.9.4.390
[5] Zinc Therapy in Dermatology: A Review – Dermatology Research and Practice. 2014. DOI: https://doi.org/10.1155/2014/709152
One last thing
If you’re already doing a lot—drinking the water, cutting back on heat styling, trying the silk pillowcases—you’re doing great. Supplements like collagen and biotin are just another gentle nudge in the right direction. Pick one to try this month, stick with it, and see how you feel. Your hair (and your future self) just might thank you.
