Collagen and Biotin supplementation for healthy aging, joint, and bone health

There is a lot of marketing about collagen and biotin supplementation and its benefits on healthy aging, joint and bone health.  You may be wondering if this is something you should be taking.  To help determine if collagen supplementation is right for you, lets first dive into what collagen is.

Collagen is made up of different proteins.  It is concentrated in bones, ligaments, tendons, skin, blood vessels and internal organs and helps provide elasticity and strength.  As we age, we begin to lose the collagen within our bodies and it becomes harder for us to make more.

At least 30% of our whole-body protein content is made from collagen.  Collagen is made from 4 different amino acids, which are the building blocks for protein.  These include proline, glycline, lysine, and hydroxyproline.  These amino acids are grouped together in a form known as a triple helix and that is what makes up collagen.  In order for this triple helix to be formed, we need to have enough vitamin C, zinc, copper, and manganese within our diet. 

Within the human body, 29 different types of collagen have been identified with three types making up the vast majority.  The following are what you will usually find in a collagen supplement:

• Type I – Found in bones, ligaments, tendons and skin for elasticity and strength. The supplement source comes from bovine and fish.
• Type II – Cartilage. The supplement source comes from chicken cartilage and joint.
• Type III – Found alongside type I in skin, blood vessels, and internal organs. The supplement source comes from bovine.

If you are planning to take a collagen supplement, either in the liquid or powder form, it is important to mention that the triple helix that makes up Collagen is unable to be absorbed in its whole form.  It will first be broken down into individual amino acids within the GI tract before reaching the bloodstream. The body will then reassemble and form new proteins where it sees necessary and for a use it feels is needed. These new proteins may not contain the same amino acids that was initially ingested in the collagen supplement and it is unknown if these restructured proteins will target the area a supplement manufacturer is advertising.  Therefore, it is undetermined at this time if the body will use a collagen supplement that is being advertised for skin, hair, nail and joint support to actually make collagen that could improve your skin, hair, nail and joint health.  In addition, there are currently limited large and long-term randomized control trials to support the use and recommendation for collagen supplements for the general public. 

From a general health perspective, it is important to ensure adequate protein within your diet. As we age, our protein needs increase slightly to maintain lean body mass.  Consuming foods that contain the primary amino acids that make up collagen may help support skin, hair, nail, and joint health as we age. The following foods are some good sources of glycine, proline, lysine, and hydroxyproline:

• Bone broth
• Unflavored gelatin
• Dairy, especially parmesan cheese
• Legumes
• Non GMO whole food soy such as Tofu
• Spirulina
• Animal sources such as red meat, poultry, pork, fish and eggs

To help support the formation of collagen, It is also important to ensure adequate intake of foods that contain vitamin C, zinc, copper and manganese.  These nutrients can be found by eating a varied diet rich in fruits, vegetables including green leafy and root vegetables along with nuts and seeds especially hemp, pumpkin and cashews.  

Finally, being mindful of what can damage collagen production is important.  Excess sugar intake, smoking, sun exposure or Ultraviolet light and environmental pollutants can damage collagen production. 

Biotin is a form of the vitamin B7 that assists the enzymes which breakdown fat, carbohydrate, and protein. While it has been marketed for healthier hair, skin and nails, there is no evidence that taking additional biotin will improve these claims. Taking biotin in supplement form may only provide benefit in those who have an underlying medical condition that interferes with biotin absorption or utilization such as those with alcoholism. For the general population, adequate biotin intake of 30 mcg/day can be achieved from a balanced diet without the need for supplementation.  Biotin can be found in salmon, avocado, sweet potato, pork, and nuts and seeds. 

It is important to mention that high doses of biotin including 10-300 mg/day can provide false high or low blood levels of thyroid stimulating hormone, vitamin D, and troponin. Therefore, it is important to let your health care provider know if you are taking a biotin supplement to determine if and when you should stop supplementation prior to completing laboratory testing.

• Sources:
• todaysdietitian.com/newarchives/0319p26.shtml
• nutritionstudies.org/collagen-supplements-does-science-support-the-alleged-benefits/
• Collins, H. Diet and supplementation for persons with elhers-danlos syndrome: you are not what you eat. PDF lecture notes. 2017 Global EDS Learning Conference. Accessed March 22, 2021. https://eherls-danlos.com/pdf/Collins-EDS-You-are-NOT-what-you-eat-S.pdf
• Foods by glycine content. NutritionValue.org. Accessed March 23, 2021. http://www.nutritionvalue.org/foods_by_glycine_content.html
• Foods by proline content. NutritionValue.org. Accessed March 23, 2021. https://www.nutritionvalue.org/foods_by_Proline_content.html
• Mount Sinai. Accessed March 23, 2021. https://www.mountsinai.org/health-library/supplements/lysine
• hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/
• ods.od.nih.gov/factsheets/Biotin-HealthProfessional/