Save Your Money: Dermatologists Advise Against Biotin or Collagen Supplements - Opt for a More Effective Path to 'Beauty' Nutrients

The Popularity of Appearance-Improving Supplements and the Warning About Potential Dangers

Over the past decade, there has been a significant rise in the popularity of supplements claiming to enhance one’s appearance. According to a study, the percentage of Americans who reported taking hair, skin, and nail vitamins in the last month increased from 2.5% in 2011 to 4.9% in 2020.

However, experts are cautioning against the potential side effects and dangers associated with these supplements. Many of the skin, hair, and nail supplements contain excessive amounts of biotin, far beyond what the human body actually needs. A research paper published in the Journal of the American Academy of Dermatology discovered this issue.

Dr. Rebecca Hartman, an assistant professor of dermatology at Harvard Medical School and one of the authors of the paper, warns that high doses of biotin can interfere with test results that healthcare providers rely on, such as thyroid, cardiac, and vitamin D testing. The recommended daily dose of biotin for adults is 0.03 milligrams, but some supplements were found to have 650 times that amount, as reported by the U.S. Food and Drug Administration.

This excessive biotin intake can lead to misdiagnoses of hyperthyroidism and hinder doctors’ ability to detect heart attacks in patients, which could have serious consequences. Dr. Adam Friedman, chair of dermatology at the George Washington University, even cites a case where someone died because a heart attack was missed during testing due to the effects of biotin supplementation.

Biotin, also known as vitamin B7, is commonly found in various foods and multivitamins. As a result, most people do not require additional supplements. Dr. Friedman emphasizes that if someone were genuinely biotin deficient, they would likely require medical attention rather than buying biotin from a store.

The idea that biotin is beneficial for hair, skin, and nail health is mostly based on anecdotal evidence, according to Dr. Hartman. She asserts that most Americans already obtain the required amount of biotin through their regular diets.

Similarly, preliminary data indicates that collagen might contribute to healthier skin, but more research is needed to confirm this claim. Nevertheless, both Dr. Hartman and Dr. Friedman agree that a well-balanced diet is the most natural and safe way to obtain “beauty” nutrients like biotin and collagen.

To achieve this, individuals can consume foods rich in biotin, such as egg yolk, beans, nuts, and seeds. Collagen production can be promoted through the intake of meats, bone broth, gelatin, dairy, beans, soy, as well as fruits, leafy greens, and root vegetables, which provide vitamin C, zinc, and copper.

Before considering any supplement, it is essential to ask several critical questions, such as whether it contains the claimed active ingredients, if there is supporting evidence for the recommended dosage, whether the product is from a reputable company and has been third-party tested for contaminants, and if consultation with a doctor has been sought beforehand.

Regarding collagen supplements, which are often marketed as beneficial for skin health, some popular brands have been found to contain toxic heavy metals like lead and mercury, as highlighted by Dr. Hartman and other dermatologists. While taking collagen is generally considered safe, there is a lack of clear guidance on the appropriate dosage.

In conclusion, Dr. Friedman strongly advises against taking biotin supplements, as he sees no significant benefits from them, only potential harm. As the use of appearance-enhancing supplements continues to grow, it is crucial for consumers to be well-informed and cautious about their choices.