Supplements that promise to improve appearance have grown in popularity over the last decade. From 2011 to 2020, the percentage of Americans who reported taking vitamins for hair, skin, and nails increased from 2.5% to 4.9%.
But experts warn about the side effects and dangers of the ongoing and/or unnecessary use of these products. Supplements for skin, hair, and nails often contain much more biotin than the human body needs, for example, according to research published in the Journal of the American Academy of Dermatology recently.
High doses of biotin “can alter the results of tests that healthcare professionals may request, such as thyroid tests, cardiac tests [and] potentially even vitamin D tests,” point out the authors of the research.
The recommended daily dose of biotin for adults is 0.03 milligrams. In some cases, supplements contain 650 times that amount, according to the U.S. Food and Drug Administration.
High levels of biotin can potentially lead to false diagnoses of hyperthyroidism and affect doctors’ ability to detect heart attacks in patients.
Biotin, or vitamin B7, is commonly found in most foods, so people rarely need supplements.
Examples of foods rich in biotin:
• Egg yolk
• Beans
• Nuts
• Seeds
Collagen supplements, which are often touted as aids for skin health, can often be taken without concern for side effects. However, many popular brands, when tested, contained toxic heavy metals such as lead and mercury.
Thus, taking collagen is unlikely to cause harm, but there are still not enough studies on how to make recommendations regarding the right dosage.
These foods help promote collagen production:
• Meats
• Bone broth
• Gelatin
• Dairy
• Beans
• Soy
• Fruits, leafy greens, and root vegetables for vitamin C, zinc, and copper, which help produce collagen
Before taking any supplement, it is important to ask yourself the following questions:
• Does it really have the active ingredients it claims to have?
• What evidence supports the use of this specific amount of this product?
• Is this a reliable company to buy this product from?
• Has the product been tested by third parties and does it contain any contaminants?
• Did I consult my doctor before taking it?
Source: CNBC