Hair, Skin and Nail Supplements

HEALTH · GLOBAL

Hair, Skin and Nail Supplements

What the evidence supports, biotin and blood tests, deficiency and what else to check

Supplements aimed at hair, skin and nails are among the best-selling wellness products, and the honest position is that they help a specific group of people.

They work when something is missing

Correcting a genuine deficiency — iron, vitamin D, B12, zinc or protein — can improve hair and nails considerably. Adding nutrients to a body that already has enough generally does not.

That is why results vary so much between people taking the same product.

Biotin specifically

Biotin deficiency is rare, and evidence for supplementation in people without it is weak. High-dose biotin also interferes with several common laboratory tests, including thyroid and cardiac markers, which has caused misdiagnosis.

Tell your doctor you take it and stop several days before blood tests, on their advice.

Get tested rather than guessing

Hair loss has many causes — iron deficiency, thyroid disease, postpartum changes, stress, medication, autoimmune conditions and pattern hair loss. Each has a different treatment.

Do not self-prescribe iron, since excess iron is harmful and the symptoms overlap with many other things. Ask for a blood test.

Where there is better evidence

For pattern hair loss, specific licensed treatments have substantially stronger evidence than any supplement. A doctor or dermatologist can advise.

Nails

Ridging, separation from the nail bed or dark streaks under a nail all need a doctor rather than a supplement. Brittle nails much more frequently reflect repeated water and detergent exposure than anything to do with diet.

Quality

Look for third-party testing and stated quantities rather than a proprietary blend.

Hair loss that needs attention

Sudden shedding, patchy loss, a widening parting, scalp pain or scarring all warrant a doctor. Several causes are treatable, and treatment works considerably better when started early.

Postpartum shedding is very common and usually resolves within a year, which is worth knowing before spending anything on products.

The unglamorous basics

Sleep, adequate protein, managing stress and not over-processing hair do more than any supplement. Heat and bleach damage are both cumulative and permanent, since hair cannot repair itself.

Skin and diet

Evidence linking diet to skin is limited outside specific conditions. High glycaemic diets and, for some people, skimmed milk have modest associations with acne, and chocolate and greasy food do not cause it.

Do not restrict your diet on that basis without proper advice from a doctor or a dietitian.

Nails and hands

Gloves for washing up and for cleaning, cuticle oil applied daily, and not picking at them do considerably more for nails than anything taken orally.

Food first

Adequate protein, iron-containing foods and a varied diet between them cover most of this for most people.

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