Ever stood in front of the mirror and saw your hair was suddenly so much thinner than a few months ago? Or do you sometimes find a concerning amount of hair in your hair brush or on the floors of your house? Firstly, you won’t be the only one. And secondly, we can’t entirely blame our hair; it does go through a lot – stressful workdays, pollution, endless heat styling, our blessed Indian weather. And that’s only some of it.
That’s why more and more people are turning to supplements to support hair strength and growth from the inside out. And two of the most common ones are biotin and collagen. These nutrients have quickly become front-runners in the world of supplements for skin and hair. And we’re here to break them down for you (to prevent the breaking of your hair).
Biotin’s Role in Stronger, Thicker Hair
Firstly, what is biotin? Biotin, also called vitamin B7, is a water-soluble vitamin that’s responsible for a lot of metabolic processes, like breaking down carbs, fats, etc. In this way, it helps turn food into energy for the body. Let’s look at some of the biotin benefits for hair:
1. Stimulates Keratin Production: Biotin is vital for the production of keratin (1), a key protein in skin and hair health. Keratin is the foundational protein for building up our hair, skin, and nails. This is what connects biotin with promoting strong hair. It’s also why people with genetic or natural biotin deficiency have alopecia – because the lack of biotin hampers the production of keratin.
2. Supports Cell Growth: By supporting metabolism, biotin plays a role in cell growth, as well as rebuilding and repairing damaged tissues. (2) This way, it can ensure that hair follicles at the scalp are healthy and receive enough nutrition to grow strong and healthy hair.
The recommended adequate intake of biotin for adults is about 25 micrograms per day. We usually get a good amount of biotin from dietary sources (eggs, nuts, seeds, veggies like sweet potato, fish, meat) and from the bacteria in our intestine that synthesise it. So it’s not common to have a biotin deficiency, but when we do, it’s very evident – causing dermatitis and alopecia. So does biotin regrow hair? Yes, for those experiencing thinning or loss of hair due to deficiency. But supplementation isn’t necessary if you don’t have a genetic biotin deficiency and you’re eating the right foods, as this supplies enough biotin to support strong hair.
Collagen As a Game-Changer for Hair
Collagen is a fundamental building block for our skin, hair, and connective tissues. Although we produce it naturally and it’s abundant in the body, production declines as we age. That’s actually one of the direct causes of wrinkles, dull and sagging skin, and hair loss. So what are the functions of collagen for hair health?
1. Provides Amino Acids: Collagen is packed with amino acids, specifically proline, that are crucial for building proteins. One of the key proteins that it contributes to is keratin. So when you consume collagen, your body breaks it down and uses these amino acids to build new hair strands and repair damaged follicles. Thus, the primary use of collagen for hair is synthesizing keratin.
2. Prevents Follicle Damage: Collagen is a powerful antioxidant. It helps fight oxidative stress caused by pollution, UV rays, and other environmental factors. These stressors can damage our hair follicles, weakening them which leads to hair fall. But collagen prevents this by protecting the hair follicles.
3. Strengthens the Scalp: Healthy hair starts with a healthy scalp. Collagen helps maintain the elasticity and hydration of the skin on your scalp, which is where the hair follicles take root. This way, collagen creates a better scalp environment for our hair to grow. So it’s also beneficial to supplement collagen for hair growth.
There’s no fixed daily requirement of collagen, but generally 2.5 to 15 grams of supplementation is recommended. Some food sources to naturally get collagen are: vitamin C foods (citrus fruits, berries, leafy veggies), eggs, dairy products, chicken, bone broth, fish skin. Collagen supplements for skin and hair are good alternatives if you’re lacking dietary sources. Whether you’re trying to reduce hair fall, improve scalp health, or support overall hair structure, collagen can make a visible improvement.
Biotin and Collagen: The Power Combo for Hair Health
Now even with all the collagen and biotin benefits for hair, there are some more things that come into play when considering taking supplements for healthier and stronger hair:
1. Biotin Supplements for Deficiency: Supplementing biotin helps restore healthy hair only if you have deficiency. Otherwise, for most healthy people, adding more biotin doesn’t seem to make a significant difference in hair growth or thickness.
2. Collagen’s Edge: Collagen appears to have a broader range of benefits for both skin and hair. Especially when it comes to improving hydration and promoting better scalp health. Some may prefer to only take collagen for hair, but supplements that boost biotin or keratin production can also be helpful.
3. Biotin-Collagen Synergy: Some supplements for skin and hair combine both biotin and collagen, hoping to cover all bases. There’s technically no harm in this, but the benefits are most pronounced if you have a deficiency or if your diet lacks these nutrients.
But also, they complement each other: biotin supports the growth of keratin, while collagen provides the amino acids necessary for keratin production. When used together, these nutrients complement each other to promote stronger and thicker hair.
Daily Habits That Help Hair Grow
Supplements like biotin and collagen can support hair health, but they’re not a magic fix. Some simple habits can make a big difference in your hair:
• Including foods like eggs, nuts, seeds, and leafy greens in your regular diet to get the necessary nutrients for hair growth
• Avoiding excessive heat styling to not damage hair strands and prevent breakage
• Using products that cater to your scalp needs (dryness, dandruff, oiliness, etc.) to maintain its health
• Using natural oils like coconut and castor oil, as well as aloe vera and rosemary rinses, to nourish the scalp and support hair growth
• Getting your hair trimmed regularly to get rid of split ends and have healthy looking hair
Final Thoughts
Losing hair is really frustrating, so understanding a little bit of the science behind nutrients like biotin and collagen for hair can help you make informed choices to better your hair. Biotin and collagen supplements can effectively support hair health, especially for those dealing with deficiencies. They work by stimulating keratin and supporting natural body processes involved in hair growth, strength, and shine. But that doesn’t make them a magic wand for your hair. We should create a routine that includes a nutritious diet, proper hair care, and lifestyle modifications for a holistic approach to maintaining healthy hair. Focus on nourishing your body from the inside out, and with the right nutrients, and your hair will thank you!
FAQs
Q1. Does collagen help in hair growth?
Collagen provides the necessary proteins to make keratin, which is the fundamental base for our hair. So by stimulating more keratin, collagen contributes to overall hair health, maintaining strong hair follicles and potentially promoting growth.
Q2. Is biotin good for hair?
Biotin is good for our hair as it’s crucial for the production of keratin, the essential protein that makes up the hair’s structure. It helps strengthen hair follicles and encourages growth. This way, biotin even reduces hair thinning, particularly in people who don’t get enough biotin naturally.
Q3. Which is better biotin or collagen for hair?
Both have benefits for hair and work differently to maintain our hair. Biotin is good specifically for people who have biotin deficiency, to prevent hair loss. Collagen, on the other hand, overall maintains the health of our hair by strengthening hair follicles and improving the strength and elasticity of the scalp.
Q4. What is the best vitamin for hair growth?
Biotin is one of the central vitamins necessary for hair growth. It supports the natural production of keratin, the protein that builds hair strands and follicles. This not only encourages stronger hair growth but also helps reduce hair thinning and loss.
Q5. Which supplement is best for hair?
Biotin supplements are commonly recommended for hair growth.