How many hair, skin and nails capsules should I take? For our formula, the answer is two capsules a day, every day, and no more. Beauty Within+™ is built so that one two-capsule serving delivers the full label amount of biotin, B vitamins, minerals and botanicals. Taking extra does not make hair or nails grow faster, and because each serving already has 880 mcg of folic acid, doubling up would push folic acid past the 1,000 mcg daily upper limit. This guide explains the serving, the math behind it, and how to check for overlap with the rest of your routine.
Key takeaways
- The label direction is two capsules daily for adults, and it says not to exceed the recommended dose.
- The label also says: "Women who are pregnant or lactating and anyone taking medications should consult a health care professional before using any nutritional product." The NIH Office of Dietary Supplements adds that the iron, folic acid, biotin and other vitamins and minerals in Beauty Within+ can interact with some medicines, including levothyroxine, levodopa, methotrexate, anti-seizure medicines, statins, blood thinners and some antibiotics (the full list is below), and that people with hereditary hemochromatosis are advised to avoid iron and vitamin C supplements. The same fact sheets add cautions for people with kidney problems (magnesium, vitamin C) or chronic liver disease (manganese).
- A 60-capsule bottle holds 30 servings, so one bottle is a 30-day supply.
- More capsules do not mean faster results; hair and nails grow slowly, and consistency matters more than quantity.
- If you also take a multivitamin, add up the iron, folic acid, vitamin A, biotin and the other shared vitamins and minerals across both labels before you combine them. Beauty Within+ gives 14.5 mg of iron and 880 mcg of folic acid per serving; the NIH Office of Dietary Supplements lists adult upper limits of 45 mg of iron and 1,000 mcg of folic acid a day. It also gives 20 mcg of vitamin D, 7 mg of zinc, 8 mg of vitamin B6, 120 mg of vitamin C, 14 mg of vitamin E, 80 mg of calcium, 120 mg of magnesium and 4 mg of manganese, against ODS adult upper limits of 100 mcg, 40 mg, 100 mg, 2,000 mg, 1,000 mg (from supplements), 2,000 to 2,500 mg depending on age, 350 mg (from supplements and medicines only) and 11 mg.
How many hair, skin and nails capsules should I take each day?
Read the Suggested use line on the label first. Hair, skin and nail formulas vary widely: some are one capsule, some are gummies taken two or three at a time, and some split the serving into morning and evening. The number on your bottle is the one that matters.
For Beauty Within+, the Suggested use reads: "For adults only. Take two (2) capsules daily. Do not exceed the recommended dose." That is the whole direction. The label sets no required time of day, and it does not ask you to split the capsules, so many people simply take both with breakfast and a glass of water.
What is in one two-capsule serving?
Knowing what a serving holds makes it easier to see why the label caps it. Here are the headline amounts from the Supplement Facts panel, all per two-capsule serving:
| Nutrient | Per serving | % Daily Value |
|---|---|---|
| Biotin | 5,000 mcg | 16,667% |
| Folate | 1,496 mcg DFE (880 mcg folic acid) | 374% |
| Iron | 14.5 mg | 81% |
| Zinc | 7 mg | 64% |
| Vitamin C | 120 mg | 133% |
| Vitamin B6 | 8 mg | 471% |
| Botanical blend | 359 mg | not established |
The botanical blend includes horsetail, bamboo, stinging nettle, saw palmetto, fo-ti, Chinese peony, spirulina, alfalfa and barley grass. Blend totals are on the label; the amounts inside each blend are not. The formula supports healthier hair and improved elasticity of hair, it is a nail strengthening formula, and it helps nourish skin.*
Is it safe to take more than the recommended dose?
No, and the label says so directly. Three nutrients are the main reason to stay at two capsules:
- Iron. Beauty Within+ gives 14.5 mg of iron per two-capsule serving. The NIH Office of Dietary Supplements lists 45 mg a day as the upper limit for adult iron intake from all sources. Iron is also the reason for the label's iron warning: "Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under six (6). In case of accidental overdose, call a doctor or poison control center immediately." Keep the bottle well out of reach of children.
- Folic acid. The upper limit for adults is 1,000 mcg a day of folic acid from supplements and fortified foods, according to the NIH Office of Dietary Supplements. Beauty Within+ gives 880 mcg of folic acid per two-capsule serving, so a second serving, or a multivitamin with folic acid on top, can pass that line quickly. Daily Essential+™, for example, adds 400 mcg. Together that is 1,280 mcg a day.
- Vitamin A and B6. Vitamin B6 and preformed vitamin A have established upper limits, and both turn up in multivitamins, beauty gummies and energy blends. Beauty Within+ gives 8 mg of vitamin B6 per two-capsule serving; the NIH Office of Dietary Supplements lists an adult upper limit of 100 mg a day. The vitamin A in Beauty Within+ is beta-carotene, which does not count toward the vitamin A upper limit.
Biotin itself has no established upper limit, but very high biotin intake can interfere with some laboratory blood tests. If you have bloodwork coming up, tell the person ordering it that you take a biotin-containing supplement and ask whether to pause it first.
How long should you take hair, skin and nail capsules before judging them?
Hair grows slowly, and so do nails. In a 2010 study of 22 healthy young adults in the Journal of the European Academy of Dermatology and Venereology, fingernails grew about 3.5 mm a month, so a fingernail takes months to grow out completely. Whatever a nutrient does, it shows up in new growth, not in the strands and nail you already have. That is why our guide on how long hair, skin and nail supplements take to work suggests thinking in months, not days.
A practical plan:
- Take two capsules daily, at the same time each day, so it becomes automatic.
- Take a dated photo of your hairline and nails in good daylight on day one.
- Re-check at the end of each 30-day bottle, comparing new growth near the root and the nail bed.
- Keep the rest steady: protein, iron-rich foods, sleep and gentle hair care all play a part.
Doubling the dose does not shorten this timeline. Hair follicles work at their own pace.
What if you already take a multivitamin?
This is an easy way to end up taking more than you mean to. A daily multivitamin such as Daily Essential+ carries its own B vitamins and minerals. Daily Essential+ has no iron (many multivitamins do), and its label says: "Consult with a physician prior to use if you have a medical condition. Don't use if pregnant or lactating." Before you combine any two formulas:
- Lay both Supplement Facts panels side by side.
- Add up iron, folic acid, vitamin A, vitamin D, zinc, B6 and the other shared vitamins and minerals. Per two-capsule serving, Beauty Within+ gives 14.5 mg of iron, 880 mcg of folic acid, 20 mcg of vitamin D, 7 mg of zinc, 8 mg of vitamin B6, 120 mg of vitamin C, 14 mg of vitamin E, 80 mg of calcium, 120 mg of magnesium and 4 mg of manganese. Daily Essential+ adds 400 mcg of folic acid. Together that is 1,280 mcg of folic acid.
- Compare the totals with the daily upper limits the NIH Office of Dietary Supplements lists for adults: 45 mg of iron; 1,000 mcg of folic acid from supplements and fortified foods; 100 mcg (4,000 IU) of vitamin D; 40 mg of zinc; 100 mg of vitamin B6; 2,000 mg of vitamin C; 1,000 mg of vitamin E from supplements; 2,000 to 2,500 mg of calcium, depending on age; 11 mg of manganese; and 350 mg of magnesium from supplements and medicines (magnesium in food does not count toward this limit). Include fortified cereals or shakes you eat most days. Beauty Within+ and Daily Essential+ together are already above that folic acid limit.
- If a total is close to or above a limit, talk to your healthcare provider before taking both.
The same check applies to collagen products that add biotin, such as Collagen Powder+, and to energy blends that are heavy in B vitamins. If your provider says a pairing is fine, follow each label's own direction: Beauty Within+ is two capsules daily, Daily Essential+ is two capsules in the morning with a meal, and Collagen Powder+ is two scoops (20 g) once a day with 8 ounces of water or a hot or cold recipe. Collagen Powder+'s label adds: "If you are pregnant, nursing, allergic, have a medical condition or taking any medications, consult a doctor before using this or any other dietary supplement." The NIH Office of Dietary Supplements medicine and health-condition cautions in the next section also apply to the same nutrients in Daily Essential+ (folic acid, biotin, vitamin B6, vitamins C, D and E, zinc, calcium, magnesium and manganese) and to the biotin in Collagen Powder+.
Who should check with a professional first?
Beauty Within+ is for adults only, and its label is clear: if you are pregnant or nursing, or you take any medication, consult a health care professional before using any nutritional product. The formula contains soy, its botanical blend includes barley grass (a gluten source), and its vitamin D3 (from lanolin) and vitamin A beadlets are of animal origin, so it is not suitable for a plant-based diet. If any adverse reactions occur, discontinue use and consult a health care professional.
The NIH Office of Dietary Supplements fact sheets name medicines and health conditions to raise with your provider before you start. For the nutrients in Beauty Within+:
- Iron. Iron supplements "may interact with medications, including levodopa and levothyroxine," and the labels for some levothyroxine products advise against taking it within 4 hours of an iron supplement. Proton pump inhibitors can reduce iron absorption. For people with hereditary hemochromatosis, the American Association for the Study of Liver Diseases "recommends that treatment of hemochromatosis include the avoidance of iron and vitamin C supplements." Beauty Within+ contains both.
- Folic acid. It can interact with methotrexate, with antiepileptic medications such as phenytoin, carbamazepine and valproate, and with sulfasalazine.
- Biotin. Anticonvulsants such as carbamazepine, primidone, phenytoin and phenobarbital can lower biotin levels.
- Vitamin B6. It can interact with cycloserine, with antiepileptic drugs such as valproic acid, carbamazepine and phenytoin, and with theophylline.
- Vitamin D. It may interact with orlistat, statins, steroids and thiazide diuretics.
- Vitamin C. It may interact with radiation therapy and with medicines including chemotherapy drugs and statins. The sheet adds that high vitamin C intakes could contribute to kidney stones, "especially in individuals with renal disorders."
- Vitamin E. It can interact with anticoagulants (blood thinners), antiplatelets, simvastatin and niacin, and possibly with chemotherapy and radiotherapy.
- Zinc. It may interact with quinolone and tetracycline antibiotics and penicillamine, and some diuretics can lower zinc levels.
- Calcium. It may interact with dolutegravir, levothyroxine, lithium and quinolone antibiotics.
- Magnesium. It may interact with oral bisphosphonates, tetracyclines and quinolone antibiotics, and diuretics and proton pump inhibitors can affect magnesium status. The same sheet says the risk of magnesium toxicity "increases with impaired renal function or kidney failure."
- Manganese. ODS lists no medicine interactions for manganese, but notes that people with chronic liver disease "are more susceptible to manganese neurotoxicity and other adverse effects of excess manganese intakes." Beauty Within+ gives 4 mg per serving.
How to make two capsules a day a habit
- Anchor it to a meal you never skip. Breakfast works for most people.
- Keep the bottle where you will see it, but out of children's reach because of the iron.
- Use the 30-day rhythm. One bottle equals one month, which makes reordering and progress checks easy. Our guide to building a consistent beauty routine has more ideas.
- Do not catch up. If you miss a day, take the normal two capsules the next day rather than four.
Every batch is third-party tested for purity and potency and manufactured in an NSF-certified, GMP-certified, FDA-registered facility in the USA with globally sourced materials. You can read how we test on our standards page.
Frequently asked questions about how many hair, skin and nails capsules to take
Can I take one capsule instead of two?
The label direction is two capsules daily, and the amounts on the Supplement Facts panel are for that two-capsule serving. Taking one would give you half of each amount. If you want a lower intake for a reason, discuss it with your healthcare provider.
Can I take both capsules at once?
Yes. The Suggested use is simply two capsules daily, with no instruction to split them. Many people take both together with a meal and water, which is easy to remember.
Will taking four capsules work faster?
No. Hair and nails grow at a fixed pace, and the label says not to exceed the recommended dose. A double serving also doubles the iron, folic acid and vitamin A you take in.
How long does one bottle last?
A bottle holds 60 capsules, which is 30 servings. At two capsules a day, that is a 30-day supply.
Should I stop before a blood test?
Biotin can interfere with some laboratory tests. Tell whoever orders your bloodwork that you take a biotin supplement, and follow their advice on whether and when to pause it.
Related reading from our Wellness Hub
- Biotin for Hair, Skin & Nails: How Much Do You Actually Need?
- Hair, Skin and Nails Label Explained: Inside Beauty Within+
Sources
- NIH Office of Dietary Supplements: Iron fact sheet
- NIH Office of Dietary Supplements: Folate fact sheet
- NIH Office of Dietary Supplements: Biotin fact sheet
- NIH Office of Dietary Supplements: Vitamin D fact sheet for health professionals, updated June 27, 2025
- NIH Office of Dietary Supplements: Zinc fact sheet for health professionals, updated January 6, 2026
- NIH Office of Dietary Supplements: Vitamin B6 fact sheet for health professionals, updated June 16, 2023
- NIH Office of Dietary Supplements: Vitamin C fact sheet for health professionals, updated July 31, 2025
- NIH Office of Dietary Supplements: Vitamin E fact sheet for health professionals, updated October 19, 2026
- NIH Office of Dietary Supplements: Calcium fact sheet for health professionals, updated June 22, 2026
- NIH Office of Dietary Supplements: Magnesium fact sheet for health professionals, updated January 6, 2026
- NIH Office of Dietary Supplements: Manganese fact sheet for health professionals, updated March 29, 2021
- FDA: Biotin Interference with Troponin Lab Tests - Assays Subject to Biotin Interference, 2022
- Yaemsiri S et al. Growth rate of human fingernails and toenails in healthy American young adults. Journal of the European Academy of Dermatology and Venereology, 2010
Individual results vary.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
