It seems like there’s a supplement out there for every concern under the sun. Whether you’re looking to get more zzz’s, feel calmer, achieve clearer skin, or simply fill in potential gaps in your nutrition, you’ll find a supplement that makes lofty claims about what it can do. And some of these supplements are worth their weight in gold — according to scientific data, consumer research, costumer reviews, or some combination of all three, they really can help you make gains in your health and wellness goals. But there are also times when we may rely too heavily on supplements precisely because they’re simple to take (much simpler than meal planning to ensure you’re getting all of your vital vitamins and minerals) or are even more affordable in some cases than meal prepping.
For all of their benefits, it’s important to also be keenly aware of the potential downsides to supplements — something that Dr. Anna Chacon, MD, a dermatologist and writer at MyPsoriasisTeam, lets us in on. “Nutritional supplements for hair, nails, and skin have gained popularity for their potential to enhance beauty from the inside out,” Dr. Chacon says. “However, it’s essential to understand that these supplements come with certain downsides, risks, and limitations.”
Here are some key points that Dr. Chacon asks us to consider.
Overdoses Are Possible
Overconsumption of certain vitamins and minerals can lead to toxic levels in your body, causing various health issues, Dr. Chacon warns. While it may seem unlikely that a hair gummy (for example) can prove toxic, it’s important to remember that some minerals and vitamins should never be taken in excess. Too much vitamin D, for example, can cause kidney and heart problems, while an excess amount of iron can lead to inflammation of the stomach lining.
Allergic Reactions
Here’s where it becomes extra important to read labels on your supplement bottles: some of the “filler” ingredients that are common can had adverse reactions in your body. “Some supplements may contain allergens like gluten, fish, or lactose, which can trigger allergic reactions in sensitive individuals,” Dr. Chacon says.
Layered Haircuts
Gone are the days where long hair past your shoulders meant trading lift around the face for one-layer length. Layered haircuts are highly recommended by professionals for creating the illusion of thicker hair, Storm confirms. “By strategically cutting varying lengths of hair throughout the layers, the overall volume and texture are enhanced,” Storm says. “Layers remove bulk from the ends, resulting in hair that looks fuller and more voluminous. This technique also adds movement and dimension to the hair, giving it a healthier and thicker appearance.”
False Claims & Limitations
Some supplements may not deliver the promised results due to a lack of scientific evidence supporting their claims, Dr. Chacon warns. Some of these limitations include:
1. Delayed Results: “Unlike topical treatments, supplements work from the inside out, which can take time,” Dr. Chacon says. “It may be several months before you notice any improvements.” Patience is key when it comes to supplements for your hair, skin, and nails.
2. Incomplete Solution: Remember: supplements can't replace a balanced diet or compensate for poor lifestyle choices affecting your hair, skin, and nails. “They also can't reverse genetic or age-related changes,” Dr. Chacon says.
3. Lack of Standardization: Unfortunately, there are no universally agreed-upon standards for what these supplements should contain or how much of each ingredient is beneficial, Dr. Chacon says. For this reason, you could be taking a risk with any supplement — or may not be taking enough of it for it to be beneficial.
Safer Ways To Incorporate Supplements
Before starting any new supplement regimen, Dr. Chacon recommends the following:
1. Consult a Healthcare Provider: Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking other medications.
2. Research the Product: Look for products from reputable companies that have undergone third-party testing.
3. Follow Recommended Dosages: Always follow the recommended dosage on the product label unless instructed otherwise by a healthcare provider.
4. Maintain a Balanced Diet: Remember that supplements are intended to supplement a balanced diet, not replace it.
5. Monitor Your Body: Be aware of any changes in your body after starting a new supplement and report any adverse effects to your healthcare provider.
A nutritional supplement isn’t a cure for health problems, and there are potential downsides to keep in mind — but when used safely, they can also enhance your health — including your hair, skin, and nails.
