Don’t waste money on biotin, collagen and more tips about supplements

From multivitamins to hair, skin and nail gummies, supplements continue to grow in popularity. But just how effective are these capsules, powders and beverages?

This year, we talked to doctors, nutritionists, dermatologists and more about the most popular supplements that people are buying and adding to their routines to get a better sense of their effectiveness.

These are the biggest takeaways from some of the most knowledgeable experts on the subject.

Research shows that many hair, skin and nail supplements have much more biotin than our bodies need. Consuming too much biotin “can alter test results that healthcare providers may order, like thyroid testing, cardiac testing [and] potentially even vitamin D testing,” Dr. Rebecca Hartman, an assistant professor of dermatology at Harvard Medical School, told CNBC Make It in July.

Getting biotin and collagen the natural way, through a balanced diet, is a much better and safer way to get those vitamins. Experts suggest eating foods high in biotin and collagen like beans and dairy, especially egg yolks.

Unless you have a magnesium deficiency or aren’t getting enough in your diet, magnesium supplements won’t help you fall asleep, according to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis.

In fact, getting too much magnesium can negatively impact your health and cause side effects like heartbeat irregularities or kidney issues, Harris said in July. Instead of taking magnesium supplements, get the mineral from your diet by eating foods like spinach, peanut butter and bananas.

Earlier this year, berberine was being touted as “nature’s Ozempic” on TikTok. The natural compound, which is found in several plants, can lower blood sugar levels and may lead to weight loss, according to Neil Paulvin, a NY-based longevity and regenerative medicine…