Hair, Skin and Nails Vitamins: A Plain-English UK Guide
Hair, skin and nails supplements are among the most heavily marketed in the UK, and the marketing often promises more than the rules allow. This guide explains which nutrients have authorised claims for hair, skin and nails, where to find them in food, what supplements cannot do, and why high-dose biotin deserves a careful look.
It does not promise results. It describes what the nutrients do as nutrients, and where to be cautious.
What Are Hair, Skin and Nails Made Of?
Hair and nails are made mostly of a protein called keratin, and skin contains structural proteins such as collagen. The body builds them from what you eat, which means protein, vitamins and minerals all matter. A varied diet is the foundation, and supplements are meant to sit alongside it.
Which Nutrients Have Authorised Claims?
In Great Britain, these are the authorised health claims that relate to hair, skin and nails:
- Biotin contributes to the maintenance of normal hair and normal skin.
- Zinc contributes to the maintenance of normal hair, normal skin and normal nails.
- Vitamin A contributes to the maintenance of normal skin.
- Iodine contributes to the maintenance of normal skin.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
These claims describe what a nutrient does in the body. They do not mean that taking more of it will change how your hair, skin or nails look, particularly if you already get enough.
Food First
Many people get these nutrients from food. Examples include:
- Biotin: eggs, nuts, seeds and fish
- Zinc: meat, shellfish, dairy, pulses and wholegrain cereals
- Vitamin A: dairy, eggs, oily fish, and orange and green vegetables
- Iodine: dairy, fish and shellfish
- Vitamin C: citrus fruit, berries, peppers and broccoli
If your diet is restricted, for example you avoid dairy, fish or meat, it may be worth speaking to a pharmacist or dietitian about what you might be missing.
What Supplements Cannot Do
A supplement cannot promise faster hair growth, thicker hair, clearer skin or stronger nails, and a product that does is making claims it is not allowed to. Hair, skin and nails are also affected by many things nutrition does not control, including genetics, hormones, medication, stress, illness and age.
See your GP rather than reaching for a supplement if you notice sudden or patchy hair loss, changes in the shape or colour of your nails, or a skin condition that is persistent, painful or changing.
A Note on High-Dose Biotin
The reference value (NRV) for biotin is 50 micrograms a day, and many hair, skin and nails supplements contain far more, sometimes thousands of micrograms per serving. There is no authorised claim that a higher dose does more.
High doses of biotin are known to interfere with some laboratory blood tests, which can give misleading results for things like thyroid and heart-related markers. If you take a biotin supplement and are due to have a blood test, tell the doctor or nurse, and ask whether you should stop beforehand. This applies to any biotin product, including ours.
Who Should Check First?
Speak to your GP or pharmacist before taking a hair, skin and nails supplement if you:
- are pregnant, breastfeeding or planning a pregnancy. Many of these products contain vitamin A, which has specific NHS advice for pregnancy.
- take prescribed medication
- have a medical condition
- are due to have blood tests (because of biotin)
Also check the totals. A multivitamin formula can overlap with other supplements you take, particularly for vitamins A and D and zinc. Do not exceed the stated daily intake on any label.
How to Read a Hair, Skin and Nails Label
- Biotin and zinc amounts per serving, and the percentage of the reference value.
- Serving size and how many days a bottle lasts.
- The full list of nutrients, and whether the tiny amounts of extras add anything.
- Cost per day, not cost per bottle.
- Other ingredients: sweeteners, gelling agents and colours.
- Diet information: for example vegan, vegetarian or free from gelatine.
- Claims: look for wording that matches the authorised claims above, and be cautious of promises about results.
Where RISE Fits
RISE Hair, Skin & Nails Gummies are a multivitamin and mineral formula that includes biotin and zinc. They are raspberry-flavoured and made in the UK, with natural flavours and no artificial colours, and they use pectin rather than gelatine, so they are vegetarian and vegan friendly. The serving is two gummies a day, and a bottle holds 60, which is a 30-day supply.
The label lists, per serving, 5,000µg of biotin, 2.7mg of zinc (27% of the reference value) and 315µg of vitamin A (39%), alongside other vitamins. The full nutritional breakdown, ingredients and cautions are on the product page. Because of the biotin level, please read the note above before you take it if you have blood tests coming up.
You can pair it with collagen in The Glow Ritual, or browse our glow range.
Shop Hair, Skin & Nails Gummies
Frequently Asked Questions
Does biotin make hair grow?
The authorised claim is that biotin contributes to the maintenance of normal hair. It is not a claim that it makes hair grow faster or thicker.
Can I take too much biotin?
Biotin is water-soluble and there is no authorised claim that higher doses do more. High doses can affect some blood test results, so tell your doctor if you take it.
Should I take hair, skin and nails vitamins while pregnant?
Speak to your GP, midwife or pharmacist first. Some multivitamin products contain vitamin A, which has specific advice for pregnancy.
How long before I notice a difference?
There is no standard answer, and results vary. Supplements are not a treatment for hair loss or skin conditions, so see a doctor if you are concerned.
Are RISE Hair, Skin and Nails Gummies vegan?
They use pectin rather than gelatine and are vegetarian and vegan friendly. Check the label on your bottle for the full details.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake. Keep out of reach of children. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your doctor before use.
