Supplements for Skin Health
Evidence-graded oral supplements with dosing, timing, and guidance on how they interact with your topical routine.
Astaxanthin
Astaxanthin is a xanthophyll carotenoid with exceptionally strong antioxidant activity. Limited but promising RCT data supports modest improvements in skin elasticity, wrinkle depth, and UV-induced damage at 4–12mg daily.
Collagen Peptides
Hydrolysed collagen peptides (typically 2.5–15g daily) have moderate evidence for improving skin hydration and elasticity, with some data supporting reduced wrinkle depth after 8–12 weeks.
Magnesium
Magnesium is involved in 600+ enzymatic reactions including DNA repair, inflammation regulation, and barrier function. Deficiency is common and may contribute to inflammatory skin conditions. Direct skin evidence is limited, but systemic benefits are well established.
Nicotinamide (Vitamin B3 Oral)
Oral nicotinamide (vitamin B3, 500mg twice daily) has strong evidence for reducing non-melanoma skin cancers and actinic keratoses in high-risk individuals. It supports cellular energy production and DNA repair after UV exposure.
Omega-3 Fatty Acids
Omega-3s (EPA and DHA from fish oil or algae) have strong evidence for anti-inflammatory effects and moderate evidence for specific skin outcomes including UV protection support, barrier function, and acne-related inflammation.
Probiotics
Probiotics (live beneficial microorganisms) have emerging evidence for improving acne, atopic dermatitis, and rosacea through the gut-skin axis. Strain specificity matters enormously — not all probiotics help skin, and the research is still catching up to the marketing.
Selenium
Selenium is a cofactor for glutathione peroxidase — one of the body's most important antioxidant enzymes. Deficiency is linked to impaired skin health, but supplementation beyond adequate status has limited additional skin benefit and carries toxicity risk at high doses.
Vitamin A (Oral)
Vitamin A (retinol, retinyl palmitate, or beta-carotene) is essential for keratinocyte differentiation, immune function, and vision. Deficiency causes severe skin problems, but oral vitamin A supplementation carries real toxicity risk and is rarely needed when diet is adequate.
Vitamin C (Oral)
Oral vitamin C (ascorbic acid) is essential for collagen synthesis, wound healing, and systemic antioxidant defence. Deficiency impairs skin health, but supplementation beyond adequate intake has limited additional skin benefits in healthy people.
Vitamin D
Vitamin D is critical for keratinocyte differentiation, antimicrobial peptide production, and barrier function. Deficiency is common — especially in people who wear daily sunscreen — and correcting it may improve outcomes for acne, eczema, psoriasis, and general skin health.
Zinc
Zinc plays a critical role in skin cell turnover, wound healing, and immune regulation. Oral zinc supplementation has moderate evidence for reducing acne severity, particularly in people with low baseline zinc status.