Supplements are a big-money ticket item. People are often happy (and, if not happy, willing) to shell out money on supplements that make some very big claims, even though there is little evidence to back up most of these claims. The FDA doesn’t regulate the supplement industry, which means brands that want to can run wild with claims, while hiding their ingredients behind labels like “proprietary.” In the meantime, there is a supplement for every beauty and health goal you may have, whether that means hair that is shedding and thinning or concerns that come with aging like fine lines and wrinkles.
Three supplements stand out as largely “ineffective,” according to some dermatologists who say they are practically useless when it comes to anti-aging. Before you spend another dollar, consider doing more research into the following overhyped supplements that enjoy a lot of attention, but aren’t necessarily worth the time and money you’ll spend on them.
Collagen Supplements
On its surface, taking collagen supplements makes complete sense. As we age, our natural collagen and elastic become depleted, and we continue to lose more of it as the years progress. This can lead to aging of the skin and more fine lines and wrinkles. Collagen supplement brands market themselves as able to replenish your collagen, which sounds like a dream, but in reality, collagen can’t be absorbed by the body unless it is broken down into smaller amino acids. Unless the supplement you are taking is formulated in the most precise way for your body, it’s a lovely thought, but poorly executed.
One fool-proof way you can get more collagen though is through foods that contain it. Add more bone broth, chicken skin and cartilage, salmon, sardines, and beef to your diet and you can benefit from a source of collagen that your body knows exactly how to absorb and use.
Vitamin E (or C or D)
Before you protest, no one is suggesting that you should not get enough vitamins in your diet. And vitamin E is an important nutrient for the health of your skin, hair, and nails. But adding vitamins on top of the vitamins you are already getting from your food sources is not going to magically grow hair or create smoother skin. Vitamin supplements work best if you already know you have a deficiency — such as if a doctor ran a blood panel for you and discovered you are deficient in vitamin B12. That’s when you may see the magic happen in terms of differences in your skin. If you want to rule out a deficiency, consult with your doctor before beginning a new vitamin regimen. And remember: taking too much of some vitamins can actually be harmful.
Biotin
Is there anyone interested in better skin, hair, and nails who hasn’t been told at least a dozen times that they need to take more biotin? Unfortunately, biotin — which is vitamin B7 — is another one of those nutrients that you may be unnecessarily taking too much of — and more isn’t better. The best way to obtain biotin is — you guessed it — from your diet. Foods like egg yolks, nuts, fish, and meats are rich in biotin. If you have a healthy, balanced diet, you likely won’t be deficient in this nutrient. Taking an excess of biotin won’t have anti-aging skin benefits.
Instead of focusing on which supplements to take for better skin and health, sometimes the old-fashioned, tried-and-true methods work best. Making sure you get enough vitamins and minerals in your diet, sleeping enough, drinking water, exercising, using skincare products that work well with your skin type (and adding retinol never hurts), and finding ways to de-stress like meditation or yoga can work wonders at any and every age.
