5 Potential Side Effects of Hair, Skin, and Nails Vitamins

Luxurious hair, glowing skin, and strong nails ... what’s not to love? That’s one reason beauty supplements that make these promises are so popular.

But the U.S. Food and Drug Administration (FDA) doesn’t require these products to be proven safe or effective before they’re sold, so there’s no guarantee that any supplement you take is safe, contains the ingredients it says it does, or produces the effects it claims.

Before you try these products, it’s helpful to be aware of the potential ingredients (and side effects) of hair, skin, and nail vitamins. And talk with your doctor before trying a supplement to make sure the nutrients and doses included in the product are safe for you.

Read on to learn more.

According to July 2020 research in ‌Cureus‌, these supplements may contain:

• Biotin
• Vitamin A
• Vitamin B
• Vitamin C
• Vitamin D
• Vitamin E
• Zinc
• Calcium
• Iron
• Keratin
• Collagen
• Fish oil

And while it’s possible that other supplements like iron pills could potentially stimulate hair growth and can improve skin and nail issues associated with nutrient deficiencies, there’s likely more risk than reward. Many of these supplements aren’t regulated or quality tested and can contain harmfully high doses of different nutrients, according to the ‌Cureus‌ research.

So before you shop for a supplement, consider the following ways that side effects from hair, skin, and nails vitamins can influence your health.

As it turns out, you can have too much of a good thing — just because these supplements contain essential vitamins and minerals doesn’t mean that it’s a safe dose.

In fact, many supplements contain mega-doses of the following nutrients (in this case, that means doses higher than 200 percent of the recommended daily value), according to the‌ Cureus‌ research:

• Vitamin A
• B vitamins
• Vitamin C
• Vitamin E
• Chromium
• Selenium
• Zinc

What’s more, the dosing of different nutrients ranges greatly from product to product. The Cureus study found that the doses of biotin in 176 different supplements ranged from 100 to 33,333 percent of your daily value.

Overdosing on nutrients can lead to the following side effects:

• Nerve damage
• Gastrointestinal distress
• Vasodilation, which can lead to drop in blood pressure
• Milk-alkali syndrome, which causes kidney injury from high levels of calcium in the body

Hair, nails, and skin supplements’ side effects may include gastrointestinal issues.

For instance, supplements that contain high doses of iron can lead to constipation and upset stomach, according to October 2020 research in ‌Dermatology Practical & Conceptual.

Another potential hair, skin, and nails vitamin side effect is an allergic reaction. The Dermatology Practical & Conceptual‌ research found a number of ingredients in these supplements have been shown to cause allergic responses in some, including:

• Fish collagen
• Diindolylmethane
• Dyes and preservatives

Allergic symptoms can include:

• Hives
• Skin inflammation
• Anaphylaxis

Anaphylaxis is an extreme allergic response where your throat closes up and makes it difficult to breathe, according to Mayo Clinic. Seek medical care immediately if this happens to you.

Be aware that the high doses of biotin present in beauty supplements can cause incorrect lab test results.

For instance, it can lead to inaccurate results for tests that check your thyroid and heart function, according to the Cureus‌ research. This may lead to misdiagnoses and inappropriate treatment, which can be harmful to your health.

Yes, you read that right — some supplements intended for hair, skin, and nail health may actually lead to hair loss.

According to the Dermatology Practical & Conceptual‌ research, taking supplements with high doses of selenium, vitamin A, and vitamin E can result in hair loss for some.

Beauty supplements can have their downsides. That’s why your diet is the best way to get the nutrients you need to support hair, skin, and nail health — in fact, it’s recommended that you get your nutrients through natural whole foods rather than a supplement (unless your doctor recommends otherwise), according to the Mayo Clinic.

Since biotin is a key component of many of these tablets, here are some biotin-rich foods to include in your diet instead of taking pills:

• Meat like beef liver, ground beef, and pork chops
• Fish like canned salmon and tuna
• Eggs
• Sunflower seeds
• Almonds
• Sweet potatoes
• Spinach

According to Harvard Health Publishing, adults should aim to eat 30 micrograms of the nutrient per day.

Beyond biotin, eating a balanced diet can contribute to your overall well-being, including the health of your hair, skin, and nails. According to Harvard Health Publishing, include the following foods in your diet to get the nutrients you need:

• A variety of fruits and vegetables
• Legumes like lentils, beans, and peas
• Whole grains like whole-wheat bread
• Dairy products like milk and yogurt
• Nuts and seeds
• Eggs
• Lean meat and poultry
• Fish