Price of perfect hair and nails: 4 vitamin risks to know

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:

• Fish-derived collagen

• Artificial colorings and preservatives

Allergic symptoms may include:

• Hives

• Skin inflammation

• Anaphylaxis — a severe allergic reaction that can cause throat swelling and breathing difficulties

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.