What these supplements contain
According to research published in July 2020 by Cureus, hair, skin, and nail supplements may include:
Biotin
Vitamins A, B, C, D, and E
Zinc
Calcium
Iron
Keratin
Collagen
Fish oil
These ingredients may stimulate hair growth and improve skin and nail conditions if the underlying issue is a nutrient deficiency.
However, many of these supplements are poorly regulated or not quality-tested and may contain dangerously high doses of certain nutrients.
That’s why it’s important to understand the possible side effects before taking them.
Overdosing
Many supplements contain megadoses of nutrients. Excess intake can lead to:
Nerve damage
Gastrointestinal distress
Vasodilation, which may cause low blood pressure
Milk-alkali syndrome, a condition that can damage the kidneys due to excessive calcium levels
Digestive disorders
Side effects of hair, skin, and nail supplements may include digestive issues.
For example, supplements with high iron content can cause constipation and stomach upset.
Allergic reactions
Another potential side effect is an allergic reaction.
Research published in Dermatology Practical & Conceptual found that some supplement ingredients may trigger allergies in certain people, including:
Allergic symptoms may include:
Hair loss
Some supplements marketed to improve hair, skin, and nails may actually cause significant hair loss.
Dermatology Practical & Conceptual reports that high doses of selenium, vitamin A, and vitamin E can lead to hair loss in some individuals.
Alternatives to supplements
Beauty supplements come with risks, and experts recommend getting nutrients from whole foods rather than pills.
Biotin—a key ingredient in many of these supplements—is naturally found in:
Meat such as beef liver, ground beef, and pork chops
Fish, including canned salmon and tuna
Eggs
Sunflower seeds
Almonds
Sweet potatoes
Spinach
Adults should aim for about 30 micrograms of biotin per day.
Beyond biotin, a balanced diet supports overall health—including hair, skin, and nails. Experts recommend including:
Variety of fruits and vegetables
Legumes such as lentils, beans, and peas
Whole grains like whole-grain bread
Dairy products such as milk and yogurt
Nuts and seeds
Eggs
Lean meat and poultry
Fish
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.