The vitamin aisles at pharmacies and grocery stores are packed with pills, gummies, and powders that promise beautiful hair, skin, and nails. However, dermatologists warn that many beauty supplements are not backed by solid evidence and advise getting nutrients from whole foods instead.
“Patients frequently ask me about taking biotin or collagen supplements for beauty purposes, but the research supporting their use just isn’t there,” says Dr. Michelle Rodrigues, a board-certified dermatologist in Miami. “A healthy, balanced diet provides all the nutrients you need for gorgeous hair, skin, and nails.”
Expert Opinions on Common Beauty Supplements
Biotin
Biotin, also known as vitamin B7, helps the body metabolize fats, carbohydrates, and amino acids. It’s a water-soluble B vitamin found naturally in many foods. While a severe biotin deficiency can sometimes manifest as brittle, thinning hair and nails, biotin deficiency is rare in Western populations. For people without an underlying deficiency, megadoses of biotin supplements are unlikely to improve hair or nails.
“There is no good evidence that biotin supplementation meaningfully strengthens hair and nails in healthy individuals,” says Dr. Rodrigues. “Popping biotin pills is an expensive route to expensive urine.”
Instead of supplements, Dr. Rodrigues recommends eating biotin-rich foods like eggs, salmon, avocados, raspberries, sweet potatoes, spinach, and almonds to promote healthy hair, skin, and nails the natural way. She advises aiming for two eggs a day for a biotin boost.
Collagen
Collagen is the most plentiful protein in the human body and is crucial for providing structural support and elasticity to the skin. Some companies market collagen supplements with claims they can counteract the natural decline of collagen due to aging. However, collagen molecules are too large to be efficiently absorbed intact through oral supplementation.
“Collagen molecules are broken down into amino acids before being absorbed in the digestive tract,” explains Dr. Rodrigues. “The data does not demonstrate meaningful wrinkle reduction from ingesting collagen supplements.”
While research doesn’t support using collagen supplements for anti-aging benefits, there are lifestyle factors dermatologists recommend for maintaining the skin’s natural collagen production:
- Daily sunscreen use to prevent UV damage that breaks down collagen
- Not smoking, as tobacco smoke toxins degrade collagen
- Getting enough vitamin C and antioxidants from your diet to support collagen synthesis
- Using topical retinoids to stimulate collagen production
“Focus on sun protection, not supplements, for preserving your natural collagen and reducing wrinkles,” advises Dr. Rodrigues. “And avoid excessive unprotected sun exposure, as UV rays degrade existing collagen.”
Hyaluronic Acid
Hyaluronic acid (HA) injections are popular for reducing wrinkles and adding volume because HA binds water to hydrate and plump the skin. However, oral HA supplements also flood the market with claims of delivering similar anti-aging skin benefits.
“Hyaluronic acid molecules are even larger than collagen, so oral bioavailability is extremely poor,” says Dr. Rodrigues. “There’s no good proof hyaluronic acid supplements moisturize skin and fight aging when taken orally.”
Like collagen, hyaluronic acid levels in the body decline naturally with age. Instead of supplements, Dr. Rodrigues recommends using topical skincare products containing HA, like serums and moisturizers, for hydrating and plumping the skin.
The Takeaway: Whole Foods Over Pills
“Healthy, radiant skin, shiny hair, and strong nails come from practicing smart sun protection, not popping pills,” summarizes Dr. Rodrigues. “Rather than falling for supplement marketing hype, I advise focusing on getting beauty nutrients straight from a healthy diet full of fruits, vegetables, lean proteins, nuts, seeds, and whole grains.”
So save your money – nourish your hair, skin, and nails with nutrient-dense foods, not unproven supplements. Support your natural beauty from within by eating the rainbow.
