From glowing skin to strong, healthy hair, supplements promising beauty benefits are everywhere. Collagen powders, biotin gummies, and protein shakes are often marketed as the secret to youthful skin and luscious locks—but do they actually work? As a registered dietitian, I’m here to break down the science behind these popular supplements and whether they truly deliver results.
Collagen: The Key to Youthful Skin?
Collagen is the most abundant protein in the body, making up about 75% of our skin’s structure. It provides elasticity, hydration, and firmness—but as we age, collagen production naturally declines, leading to wrinkles and sagging skin.
Does Supplementing with Collagen Work?
Some research supports collagen supplementation for improving skin hydration, elasticity, and reducing fine lines. Studies suggest that hydrolyzed collagen peptides (the most common form in supplements) are easily absorbed and may stimulate your body’s natural collagen production.
Best Sources of Collagen
- Collagen powders (hydrolyzed for better absorption)
- Bone broth (a natural source of collagen and amino acids)
- Vitamin C-rich foods (like citrus, bell peppers, and berries) to help your body make its own collagen
Biotin: The Hair Growth Hero?
Biotin (Vitamin B7) is a water-soluble B vitamin that plays a role in keratin production, the protein that makes up your hair, skin, and nails. It’s a key ingredient in many “hair, skin, and nails” supplements, but does it actually help?
Does Biotin Help Hair & Skin?
? Biotin deficiency is linked to hair thinning and brittle nails—but true biotin deficiency is rare since it’s found in many foods.
? If you’re already getting enough biotin from food, taking extra won’t necessarily boost hair growth or improve skin.
Best Food Sources of Biotin
? Eggs
? Sweet potatoes
? Nuts & seeds
? Salmon
? Dietitian Tip: Unless you have a diagnosed deficiency, biotin supplements may not be necessary. A well-balanced diet provides enough biotin for healthy hair and skin.
Protein Powders: Essential for Strong Hair & Skin?
Protein is the building block of skin, hair, and nails, and without enough of it, hair can become weak, brittle, and slow-growing.
Does Protein Powder Improve Hair & Skin?
? If you don’t get enough protein in your diet, a high-quality protein powder may help support stronger hair and better skin elasticity.
? However, too much protein won’t give you extra beauty benefits—your body only uses what it needs.
Best Protein Sources for Skin & Hair
? Lean meats (chicken, turkey)
? Fatty fish (salmon, tuna)
? Eggs
? Plant-based proteins (beans, lentils, tofu)
? Dietitian Tip: Whole food protein sources offer more nutrients than powders, but if you struggle to meet protein needs, a high-quality whey or plant-based protein powder can help.
So, Should You Take These Supplements?
Who might benefit?
?? Collagen – If you want extra skin support, but pair it with vitamin C for better results.
?? Biotin – Only if you have a deficiency, otherwise, focus on whole foods.
?? Protein Powder – If you struggle to meet daily protein needs for hair and skin health.
Who may not need them?
? If you eat a balanced, protein-rich diet with vitamin C and biotin sources, supplements may not make a noticeable difference.
