Multivitamins are the most widely used dietary supplements in the world. Zinc is an essential mineral for good health, but consuming too much can lead to some side effects. As people age, they may notice a decrease in the firmness and elasticity of their skin and joints, and may turn to collagen peptides as a supplement to help maintain healthy hair, nails, bones, and joints. Although studies have not shown any major risks or benefits of taking collagen, many experts suggest that there are more reliable ways to protect collagen production.
Eating less sugar, quitting smoking, reducing sun exposure, and eating protein-rich foods such as bone broth, dairy products, legumes, meats, fish, nuts, and leafy green vegetables may be more effective. When hair loss is an issue, people often turn to biotin supplements to promote new hair growth. Biotin also helps strengthen nails and bones. An unexpected effect of taking biotin is that it not only causes more hair to grow on the head but also increases hair growth throughout the body.
Additionally, some experts recommend limiting biotin intake to 10 mg per day as excessive biotin has been linked to thyroid dysfunction. Overall, biotin is considered a safe supplement when taken in moderate doses.