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Some supplements for skin, hair, and nail health have been linked to increased risks for birth defects, lab test interference, certain cancer risks, and side effects like acne and hair loss.
Among the most popular supplements believed to help with hair growth and reduce shedding, biotin (vitamin H or B7) is commonly found in foods like eggs, salmon, sweet potatoes, almonds, and milk. High doses can lead to inaccurate lab results, particularly for hormone tests like thyroid levels and troponin, a biomarker used to diagnose heart attacks
Biotin deficiency is rare, and supplements should only be taken if you have a biotin deficiency. Otherwise, they can have adverse effects. No clinical trials currently exist to support claims that biotin supplements improve hair or nail growth or quality.
Strains of good bacteria naturally found in the digestive tract are known for improving gut health. They can enhance skin moisture and smoothness, and help improve common skin conditions like atopic dermatitis, a form of eczema. Yogurt is a good source of probiotics, as are fermented foods like miso, kefir, and fermented vegetables like sauerkraut or kimchi.
Probiotics may have adverse side effects, such as an upset stomach, gas, diarrhoea, or bloating, but these are usually mild and short-lived.
Collagen is available to consumers in both oral and topical formulas, and is often marketed as an anti-aging ingredient, although it may also target those seeking to boost skin recovery and repair. Oral collagen in a hydrolysed form has become popular, but the evidence for efficacy remains mixed.
No adverse events are associated with oral collagen use, although there is a lack of regulation of ingredients in collagen supplements and limited published studies in the medical literature. For example, one cannot be sure collagen from seafood (marine collagen), is free from heavy metals like mercury. High levels of mercury exposure can harm vital organs, leading to kidney damage and cardiovascular issues.
Aging causes a decline in the enzymes involved in processing collagen and a reduction in the number of fibroblasts that synthesise collagen and blood vessels that supply the skin. The decline in skin quality with age is characterised by a reduction in collagen synthesis and a decrease in skin vascularity, leading to decreased elasticity and the formation of wrinkles. The skin undergoes regressive changes with age such as dehydration, a loss of elasticity, and a reduction in epidermal thickness.
Various nutrients and supplements are used to improve skin health and maintain a youthful skin appearance. These strategies include topical creams, injectable fillers, and collagen supplements. Topical creams contain collagen as one of the ingredients, and they are designed to enhance skin hydration and firmness. However, topical creams have limited ability to penetrate the skin, which can reduce their effectiveness – basically ineffective. Injectable fillers such as hyaluronic acid fillers, stimulate collagen production and provide immediate results by plumping and rehydrating the skin. They can be expensive and come with the risk of adverse events such as bruising, swelling, and infection.
On the other hand, collagen supplements, particularly those containing hydrolysed collagen peptides, have been shown to be safe and cost-effective compared to other collagen-based strategies. Furthermore, collagen supplements have the advantage of being taken orally, making them easy to incorporate into daily routines
Collagen is a key protein in our skin, bones, and tendons. As we get older, our body produces less of it, causing a reduction in skin elasticity and the formation of wrinkles. Consuming collagen through food or supplements may improve skin appearance, joint pain, and possibly hair and nail strength.
Marine collagen improves skin hydration and skin elasticity. Chicken derived collagen also improves skin hydration. Bovine collagen appears to be more relevant for muscle mass and joint pain.
Some supplements are available to consumers that stimulate the immune system, especially in those with autoimmune disease. There are laboratory studies that demonstrate the effect of some supplements on activating inflammatory cells, which then produce proteins that further stimulate the immune system. The complete opposite of what is needed when one has an autoimmune condition.
There is increased use of herbal supplements in patients with autoimmune skin diseases. Some patients will experience flares or even new onset of disease in the setting of stating use of these herbs. This has been noted with herbs such as spirulina, green algae, chlorella, ashwagandha, and elderberry.
Most people can get the vitamins and nutrients they need from a well-balanced diet, which can ensure their skin, hair, and nails stay healthy and vibrant.
One trial of multi-ingredient vitamin and mineral supplementation for skin cancer prevention that contained high doses of five antioxidants, including vitamins C, E, and selenium. Unfortunately, after 7.5 years, women taking the supplement had higher rates of skin cancer.
Experts now believe that antioxidants at high doses can become pro-oxidant, but that result was only apparent because this supplement was studied rigorously.
