Best Supplements for Skin Health
While topical skincare gets most of the attention, oral supplementation can address skin health from the inside out by providing the building blocks for collagen synthesis, protecting against UV damage, improving hydration, and reducing inflammation. Several supplements have robust clinical evidence for measurable improvements in skin elasticity, wrinkle depth, hydration, and overall appearance.
Collagen is the primary structural protein of the skin, and its production declines ~1.5% per year after age 25. Oral collagen peptides are absorbed and accumulate in the skin, stimulating fibroblasts to produce new collagen. Meta-analyses confirm significant improvements in elasticity, hydration, and wrinkle depth.
Meta-analysis of 11 RCTs: collagen supplementation significantly improved skin hydration, elasticity, and wrinkles (Choi et al., 2019, J Drugs Dermatol)
Vitamin C is an essential cofactor for collagen synthesis and a potent antioxidant that protects skin from UV-induced oxidative damage. It also inhibits melanin production, helping with hyperpigmentation. Oral vitamin C complements topical application.
Higher vitamin C intake was associated with significantly better skin appearance, fewer wrinkles, and less age-related dryness (Cosgrove et al., 2007, Am J Clin Nutr)
Omega-3s reduce skin inflammation, support the skin's lipid barrier, and protect against UV damage. EPA in particular has anti-inflammatory effects that benefit acne, eczema, and psoriasis.
Omega-3 supplementation significantly improved skin barrier function and reduced UV-induced inflammation (Pilkington et al., 2011, Am J Clin Nutr)
Hyaluronic acid holds up to 1,000x its weight in water and is a key component of skin hydration. Oral supplementation has been shown to increase skin moisture and reduce wrinkle depth.
120mg daily for 12 weeks significantly improved skin moisture and reduced wrinkle depth compared to placebo (Oe et al., 2017, Nutrition Journal)
Astaxanthin is a carotenoid antioxidant that is 6,000x more potent than vitamin C. It provides internal UV protection, reduces wrinkles, improves elasticity, and reduces age spots.
6mg daily for 16 weeks significantly improved wrinkle depth, elasticity, and moisture in a double-blind RCT (Tominaga et al., 2012, Acta Biochim Pol)
Vitamin E is the skin's primary fat-soluble antioxidant, protecting cell membranes from oxidative damage. It works synergistically with vitamin C — vitamin C regenerates vitamin E after it neutralizes free radicals.
Combined vitamin C and E supplementation reduced sunburn cell formation by 60% and improved UV protection (Fuchs & Kern, 1998)
Expert Tips
Pair collagen with vitamin C — vitamin C is required for collagen synthesis
Stay hydrated — no supplement can compensate for chronic dehydration
Protect your skin from UV damage — sunscreen is the single most effective anti-aging intervention
Results from oral supplements take 8-12 weeks to become visible
A healthy gut microbiome supports skin health — consider probiotics if you have skin issues
What to Avoid
Biotin mega-doses (5,000-10,000mcg) — evidence for skin benefits in non-deficient people is weak, and high-dose biotin can interfere with lab tests
Unregulated 'beauty supplements' with proprietary blends and no clinical evidence
Excessive vitamin A supplementation — while important for skin, high doses are toxic