How Many Hair, Skin And Nails Supplements Should You Take?
If you’re looking for stronger, healthier hair, skin and nails, you may have heard about using supplements like biotin, collagen or keratin. But with so many options on the market, how do you know which ones to choose and how much to take?
Keep reading as we dive into everything you need to know about getting the maximum benefits from hair, skin and nail supplements.
If you’re short on time, here’s a quick answer: The recommended daily dosage for biotin is 2.5mg, for collagen is 2-5g, and for keratin there is no set recommended dosage. It’s best to follow the dosage instructions on the specific supplement you choose.
Understanding Key Ingredients in Hair, Skin and Nail Supplements
Biotin
Biotin, also known as vitamin B7, is one of the most important ingredients to look for in hair, skin, and nail supplements. It plays a key role in the health of your hair, skin and nails by helping to metabolize fats, carbohydrates and amino acids.
Getting enough biotin can help strengthen brittle nails, reduce hair loss, improve hair thickness and stimulate hair and nail growth (1). The recommended daily intake is 30 micrograms but many supplements provide much higher amounts, often between 1,000-5,000 micrograms.
Collagen
Collagen is the most abundant protein in the human body and the building block of skin, hair and nails. Supplements that contain collagen can help improve skin elasticity and hydration which keeps your skin looking plump and youthful.
They also support stronger hair and nails by providing the raw materials needed to generate new collagen. Look for hydrolyzed collagen on the label as this form is broken down for better absorption (2).
Keratin
Keratin is a structural protein that protects epithelial cells from damage and stress. It makes up about 90% of your hair and is also abundant in skin and nails. Consuming more keratin through supplements may improve keratin levels in the body for healthier looking hair, skin and nails.
Early research shows it can increase hair growth by over 20% when used for at least 90 days (3).
Other Beneficial Ingredients like Vitamins and Minerals
In addition to the key players above, many hair, skin and nail supplements also contain various vitamins and minerals that support beauty from within. Some top nutrients include:
- Vitamin C: Essential for collagen production and skin health.
- Vitamin E: Protects cells from damage and supports healthy hair growth.
- Zinc: Supports immune function, wound healing, DNA and protein production.
- Iron: Important for circulation and oxygen delivery to hair follicles and skin.
- Selenium: Essential mineral with antioxidant properties that fight damage and inflammation.
When shopping for supplements, check that the nutrients included align with your health goals for maximum benefits.
Recommended Dosages for Hair, Skin and Nail Supplements
Biotin Dosage
Biotin is an essential water-soluble B vitamin that plays a key role in metabolism and converting food into energy. It also supports healthy hair, skin and nails. The recommended daily intake is 30 mcg but many experts recommend taking a much higher dosage for optimal hair, skin and nail health.
Most studies on biotin and hair loss have used dosages between 2,500mcg to 5,000mcg per day. However, there is no established upper limit for biotin and high doses up to 10,000 mcg per day are considered safe for adults.
It’s best to start with a lower dosage like 2,500 mcg for at least 3 months to see results before increasing your intake if needed.
Collagen Dosage
Collagen is the most abundant protein in the human body and it plays a vital structural role in tissues such as skin, nails and hair. Collagen supplements have become popular for fighting signs of aging like wrinkles and brittle nails.
Most studies showing benefits use a hydrolyzed collagen dosage between 2,000mg to 10,000mg per day.
A 2019 study found that 2,500mg of hydrolyzed collagen per day for 8 weeks increased nail growth and decreased broken nails by 42% compared to a placebo. Another study found that 10,000mg of hydrolyzed collagen taken daily for 24 weeks improved skin elasticity in women aged 45-65.
Most collagen supplements recommend taking around 5,000mg daily for best results.
Keratin Dosage
Keratin is a structural protein that protects epithelial cells from damage and stress. It makes up about 90% of the hair structure and taking supplemental keratin aims to strengthen locks and reduce hair breakage.
There’s limited research on the ideal keratin dosage but around 500-1000mg per day seems effective and safe based on hair supplement formulations.
One study in women with brittle hair found that taking 500mg of keratin daily for 2 months increased hair strength by 12% more than a placebo. Most keratin hair vitamins provide around 700-1000mg of keratin along with other hair-healthy nutrients like biotin, zinc and vitamins A, C and E. Start with 500mg daily for 2-3 months to see if it improves hair quality before increasing your dose if needed.
When to Take Hair, Skin and Nail Supplements for Best Results
Take Consistently
When it comes to getting the most out of your hair, skin and nail supplements, consistency is key. Taking the supplements daily allows the nutrients to build up in your system over time. This leads to more significant improvements in hair growth and quality, skin health, and nail strength.
While sporadic use may provide some benefits, taking the supplements consistently every day provides the best results. Most experts recommend taking the supplements for at least 3 months to see the full benefits. Patience and persistence are important!
Take with Food
Absorption of hair, skin and nail supplements can be optimized by taking them with food. When taken on an empty stomach, some nutrients may not be fully absorbed. Taking the supplements with a meal allows them to mix with food and enhances nutrient bioavailability.
For best results, take the supplements with a meal containing healthy fats or oils. Fat-soluble vitamins like A, D, E and K rely on dietary fat for absorption. Overall, taking hair, skin and nails supplements with food can boost absorption and maximize the benefits.
Aim to take them during your largest meal of the day for optimal effects.
Take at the Same Time Each Day
Getting into a daily habit of taking hair, skin and nail supplements at the same time each day helps maintain consistent levels of nutrients in your body. This leads to steady improvements over time. Taking the supplements randomly throughout the day may result in inconsistent absorption.
The nutrients work synergistically, so maintaining steady levels is ideal. Most people find it easiest to add the supplements to their morning or evening routine. For example, taking them with breakfast or before bed can help turn it into a daily habit.
Pairing it with another part of your routine makes it easier to remember. Just be sure to leave enough time in between taking supplements and medications to avoid potential interactions. Establishing a regular daily schedule is key to experiencing the full benefits.
Potential Side Effects and Safety Considerations
Biotin Side Effects
Biotin is generally considered very safe, even at high doses. However, there are some potential side effects to be aware of:
- Digestive issues like nausea and diarrhea – This is the most common side effect, especially at doses of 10,000 mcg or more.
- Skin rashes – Allergic reactions are possible, especially with the first few doses.
- Interactions with lab tests – High doses of biotin can interfere with some lab test results, so let your doctor know if you’re taking biotin supplements.
- Increased risk of miscarriage – Very high doses, like 10,000 mcg or more, may potentially increase the risk of miscarriage in early pregnancy.
Collagen Side Effects
Collagen supplements are generally safe for most people. However, some potential collagen side effects include:
- Digestive issues like feelings of fullness, heartburn, bad taste in mouth.
- Allergic reactions like rash, itching, swelling.
- Potential kidney stone risk with very high doses.
- Risk of heavy metal exposure from marine sources.
If you experience any negative side effects, reduce your dosage or stop taking collagen. Also, speak to your doctor before starting supplements if you have diabetes or kidney disease.
Keratin Side Effects
Keratin supplements are likely safe for most people when taken as directed. Some potential side effects may include:
- Upset stomach, nausea, diarrhea.
- Allergic reactions like itching, rash, swelling.
- Headaches.
- Changes in bowel habits.
Start with a low dosage and monitor for any side effects. Speak with your healthcare provider before taking keratin supplements if you have any medical conditions.
Who Should Be Cautious
While hair, skin, and nail supplements are generally safe, some people should use caution or avoid certain supplements:
- Pregnant or breastfeeding women – Speak to your doctor first, as some supplements like biotin or vitamin A may not be recommended at high doses.
- People taking medications – Potential supplement interactions could occur, especially with biotin or collagen.
- Those with hormone-sensitive conditions – Soy/isoflavone supplements may interact with conditions like breast cancer, endometriosis, or thyroid problems.
- Individuals with kidney disease – Collagen or vitamin C supplements may increase risks.
- People with autoimmune disorders – Some supplements can potentially stimulate the immune system.
It’s always best to speak with a healthcare professional before starting any new supplements to ensure safety and appropriate dosing for your individual health status.
The Bottom Line
When it comes to taking supplements for hair, skin and nails, moderation is key. While these products can provide nutrients that support healthy growth, taking too much can lead to adverse effects.
Recommended Dosage
Most experts suggest taking hair, skin and nail supplements at the standard daily dose listed on the product. This is typically one capsule per day, which contains important vitamins and minerals like biotin, zinc, folic acid and Vitamin C at safe and effective levels.
Signs You’re Taking Too Much
Some signs you may be getting excessive amounts of certain nutrients from supplements include:
- Skin rashes or acne outbreaks
- Digestive issues like nausea, diarrhea, cramping
- Changes in urination frequency or color
- Unusual hair growth on face or body
- Headaches or migraines
If you experience any persistent or severe side effects, stop taking the supplement immediately and talk to your healthcare provider.
The Verdict
While many factors can impact hair, skin and nail health, maintaining a nutritious diet and lifestyle are most critical. Supplements can provide an added boost when used properly, but are not a substitute for healthy habits.
Stick within the standard dosage limits of any supplements and be wary of mega-doses or excessive combinations of products. Your healthcare team is the best resource if you have concerns about your dosage or reactions.
Conclusion
Hair, skin and nail supplements can be a great addition to your routine if you want to promote strong, healthy growth. But it’s important to choose quality ingredients, take proper dosages and be aware of potential side effects.
Follow dosage recommendations on the products you choose, take consistently with food and speak with your healthcare provider if you have any concerns. With the right supplements and dosage, you’ll be on your way to your best hair, skin and nails yet!
