Evidence-based Guide to the Best Vitamins and Supplements for Healthy Skin by Dermatologists
An extremely common topic in clinic is whether certain supplements can actually help in the attainment of glowing skin, lustrous hair, and strong nails.
Supplements are not regulated by the FDA in the US. As a result, there are numerous options when it comes to supplements. Amidst a sea of options, discerning which supplements are truly beneficial, based on scientific evidence, becomes fairly important.
This article delves into the best vitamins and supplements that have been shown to support and enhance skin health, hair vitality, and nail strength. If you have made it here, you're likely interested in taking a supplement, but want to be informed on which is the best option. Below, we explore the existing literature to help understand some of the better ingredients on the market.
Why consider nutritional supplements as part of your skincare?
Incorporating skin care supplements into your skin care routine can provide a myriad of benefits, from enhancing skin elasticity, skin moisture and skin hydration, and signs of aging and skin inflammation. While a balanced diet is foundational, certain nutritional supplements can offer targeted support, addressing deficiencies and bolstering your body's natural processes for healthier skin, hair, and nails. In addition, some supplements contain many health benefits and may improve the skin from the inside, and also protect the skin from external agents.
Your skin, hair, and nails reflect inner health and aging. Supplements containing compounds essential for cellular energy, collagen production, and inflammation regulation help these tissues look their best. Many people turn to outer products first when trying to improve skin, hair and nails. But no matter how high-end your creams, how frequently you get haircuts or manicures - these tissues rely on internal nutrition. Cells need certain proteins, vitamins, minerals and antioxidants for optimal regeneration and function. Science suggests that certain oral supplements produce significant improvement in skin smoothness, elasticity, hydration as well as hair thickness and growth plus nail strength and hardness.
However, there is a limit, meaning if you already have enough of ingredient X in your daily diet, then an additional amount of it may not be helpful. that value is different for everyone and is difficult to ascertain, adding to the mystery at hand. Let’s evaluate the top evidence-based supplements demonstrating some signal for enhanced outward appearance and health.
Ashwagandha to reduce stress for healthy skin
Ashwagandha, a revered adaptogen, plays a pivotal role in mitigating stress, a known accelerator of skin aging and hair loss. By regulating cortisol levels, this powerful herb not only supports skin health but may reduce hair loss by mitigating stress-induced damage. Source 1 and Source 2
The connection between stress and deteriorating skin (and worsening of inflammatory and autoimmune skin diseases) and hair condition is well-studied, with cortisol directly impacting the skin's ability to retain moisture, leading to dryness and premature aging. Source
Ashwagandha's ability to stabilize mood and reduce stress levels can indirectly contribute to a healthier, more vibrant complexion and fuller hair. Incorporating ashwagandha into your daily regimen could be a game-changer for those battling stress-related skin and hair issues.
Probiotics may help with inflammatory skin diseases, wound healing, and skin cancer
Emerging research highlights the role of gut health in skin appearance and skin health. Probiotics can balance gut flora, potentially improving skin health by reducing inflammation and oxidative stress, leading to clearer, more radiant skin. In addition, a study in 2020 demonstrated that oral and topic probiotics may be helpful in the treatment of inflammatory skin diseases (acne, eczema, psoriasis), in addition to helping with wound healing and reducing skin cancer. Source Just like a healthy microbiome promotes digestive and immune health through beneficial bacteria, our skin relies on good bacteria too. Specific skin-friendly strains like Lactobacillus paracasei and Lactobacillus fermentum inhibit growth of Cutibacterium acnes bacteria responsible for breakouts.
Clinical studies reveal probiotic supplements improve hydration, thickness, elasticity and smoothness for aging skin after just weeks. The right probiotic strains also lessen inflammation reducing eczema, rosacea and reactive skin conditions. For clearer skin minus sensitivity, inflammation or acne, invest in multi-strain probiotics containing at least 10 billion CFU combining both Lactobacillus and Bifidobacterium species tailored for dermatologic health.
Yu Y, Dunaway S, Champer J, Kim J, Alikhan A. Changing our microbiome: probiotics in dermatology. Br J Dermatol. 2020 Jan;182(1):39-46. doi: 10.1111/bjd.18088. Epub 2019 Jul 28. PMID: 31049923.
Selenium, Vitamin C, Vitamin E: important antioxidants in skin care
Selenium, a potent antioxidant, plays a crucial role in protecting the skin from oxidative damage and may aid in skin cancer prevention. It supports skin health by maintaining skin elasticity and protecting against environmental damage. Source Antioxidants quench inflammatory free radicals generated internally and externally by sun, stress and pollution. This free radical damage degrades collagen and ages skin fast.
Combined oral antioxidants C, E, A and selenium synergistically support one another for amplified results. Like a relay team, vitamin C recycles and extends E while A transports selenium for enhanced performance defending skin cells. Together this antioxidant combo minimizes UV damage, fortifies skin barrier proteins, hydrates dermal layers and protects mitochondrial DNA vital for collagen integrity preserving youthful firmness and elasticity. Please check with your primary care physician before taking these supplements for skin health.
Multivitamin that one of our team members takes personally. It contains Vitamin C, A, and selenium all in one. Also has zinc, omega 3, biotin.
Vitamin D - just as important as Vitamin C supplements
Vitamin D is essential for skin health, influencing skin cell growth and repair. It may also play a role in skin protection and inflammation reduction, offering benefits for overall skin health.
Known as the “sunshine” vitamin since sunlight triggers natural vitamin D production, this fat soluble nutrient protects skin multiple ways. Vitamin D stabilizes DNA preventing mutations that cause skin cancer. It also reduces inflammation minimizing acne and skin sensitivity.
Studies reveal low vitamin D levels equate to increased skin aging. In one study, clinically low D was associated with more fine lines, thinner skin and worsened pigment issues. In fact, it was even recommended that levels are maintained in normal levels in patients with atopic dermatitis, psoriasis, vitiligo, alopecia areata, melanoma, and lupus. Source Those with low vitamin D often need 3000-5000 IU supplementation daily to optimize levels.
Turmeric: anti-inflammatory benefits (think eczema, psoriasis)
Turmeric, known for its anti-inflammatory properties, can significantly improve skin conditions such as acne and eczema. Its active compound, curcumin, helps reduce skin inflammation and skin aging. Source.
Using turmeric powder in cooking is fine yet absorbing therapeutic curcumin levels requires much higher doses via supplements. Curcumin helps minimize UV damage and sensitivity while improving skin texture and radiance. Look for 95% curcuminoid extracts standardized with black pepper bioperine for up to 2000 times greater absorption compared to turmeric powder alone. Positive skin changes emerge around 500 mg daily dosing. Curcumin works synergistically with collagen, vitamin C, E, D3 and omega-3’s for amplified beautifying effects when combined. Those on blood thinners avoid high dose curcumin due to anticoagulant effects however.
One study demonstrated efficacy and safety in patients with psoriasis.
Omega-3 Fatty Acids/Fish Oil - necessary for dry skin
Omega-3 fatty acids are vital for maintaining skin health, reducing dry skin, and promoting hair growth. They help protect the skin from UV damage and reduce skin inflammation. Source Fish oil provides both skin healing vitamin A and E alongside DHA omega-3 essential fatty acids necessary for skin health. The rich fatty omega oils lubricate, nourish and moisturize skin cells from the inside out.
Clinical studies demonstrate fish oil supplements not only hydrate skin and eczema but also protect against sunburns and UV damage thanks to the omega-3 EPA component. Participants had less fine lines, improved elasticity and firmer skin too. For reducing inflammation, select a high-quality fish oil supplement providing 2000-3000 mg of EPA/DHA omega-3s per day. Those with seafood allergies find plant-based omega oils from algal DHA/EPA oil, chia or flaxseeds equally anti-inflammatory.
Green Tea Extract - a good antioxidant with anti-inflammatory effects
Green tea extract, rich in polyphenols, offers antioxidant and anti-inflammatory benefits, protecting the skin from UV damage and contributing to overall skin health. Source
Green tea’s powerful antioxidants called polyphenols confer proven anti-aging effects for skin and the entire body. Specific compounds in green tea like epigallocatechin-3-gallate (EGCG) and theanine neutralize damaging free radicals that degrade collagen. Research demonstrates drinking green tea high in EGCG preserves skin cell mitochondria - the “engines” producing cellular energy. This anti-aging benefit keeps skin plump and firm longer. Green tea also reactivates dying skin cells extending lifespan.
Search for concentrated green tea extract supplements standardized to contain 50% EGCG or greater. Most provide around 500-750 mg capsules taken once or twice daily.
Biotin - not so great for hair loss, but excellent for nail and hair strength
Biotin supports hair and nail strength by aiding in the production of keratin. It can lead to significant improvement in skin, hair, and nail health. However, it does not result in growth of hair and should not be used for hair loss. Source 1 and Source 2
Also known as vitamin B7, biotin is part of the B complex family. This water-soluble nutrient plays a central role in the health of skin, nails and hair. Biotin assists in the conversion of nutrients into energy as well as protein synthesis. Studies demonstrate biotin administration increases nail strength and hardness. For healthier skin and nails aim for 300-500 mcg of biotin per day either via supplements or biotin-rich foods like egg yolks, salmon, avocados and nuts.
Zinc may be helpful for wound healing, acne, and hair loss
Zinc plays a vital role in skin repair, wound healing, and hair growth. It's essential for maintaining skin health and can help with skin conditions like acne and hair loss, as seen in a recent systematic review from 2023 published in JAMA Dermatology. Source
The mineral zinc serves critical functions in skin health like collagen production, vitamin A transport and glutathione recycling. Glutathione is the body’s master antioxidant preventing aging.
Zinc also regulates inflammatory signals that trigger breakouts and irritation. Multiple studies link low zinc levels with worsening acne and eczema flares. Supplementing 30 mg of zinc daily visibly improves skin clarity and healing time.
For aging skin at risk for zinc deficiency, taking 30-50 mg of zinc picolinate daily restores optimal levels. Adding copper helps maintain the ideal zinc/copper ratio combating wrinkles over time.
Food sources high in bioavailable zinc include oysters, pumpkin seeds, cashews, spinach and cocoa powder. Those with IBS or using medications should consult a doctor before long term zinc supplement use.
Niacinamide (Nicotinamide B3) is versatile and may prevent skin cancer
Niacinamide, a form of vitamin B3, offers multiple benefits for the skin, including improving skin elasticity, hydration, and reducing signs of aging and skin inflammation.
Also called nicotinamide, niacinamide is one of the best studied supplements for rejuvenating aging skin. This superstar B vitamin rebuilds healthy skin structure through collagen and ceramide production while erasing hyperpigmentation.
Human clinical studies confirm consistent niacinamide use strengthens barrier function, evens skin tone, reduces trans epidermal water loss and mildly exfoliates revealing fresher skin. Participants see less red, blotchy complexions and improved texture. In addition, as dermatologists, we may recommend this at a dose of 500 mg daily to reduce the risk of developing certain skin cancers in those who are especially prone to non-melanoma skin cancers. Source 1 and Source 2
Over-the-counter niacinamide cosmeceuticals contain very low doses missing clear beautifying impacts. Instead daily oral 50-100 mg niacinamide tablets consumed with food provide therapeutic skin renewal levels safely. Those on diabetes meds monitor glucose closely with niacinamide.
Summarizing whether supplements and vitamins worth it
Ashwagandha reduces stress-related skin and hair issues.
Probiotics improve skin health by balancing gut flora.
Selenium offers antioxidant protection for the skin.
Vitamin D is crucial for skin cell growth and repair.
Turmeric provides anti-inflammatory benefits for the skin.
Omega-3 fatty acids are essential for skin and hair health.
Green tea extract protects the skin with antioxidant polyphenols.
Biotin is key for nail strength.
Zinc aids in skin repair and hair growth as well as reducing acne.
Niacinamide improves skin health across various dimensions and may prevent skin cancer.
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What are the best anti-aging supplements for healthy skin? The best anti-aging supplements include vitamins C and E, selenium, niacinamide (vitamin B3), omega-3 fatty acids, and green tea extract. These supplements can help protect the skin from sun damage, reduce signs of skin aging, and support overall skin health.
How can collagen supplements benefit human skin and what is its role in skin health? Collagen supplements supposedly improve skin elasticity, hydration, and density, leading to significant improvement in skin health and appearance. However, the clinical research in this area is still up for debate and more trials are needed to make a definitive stance on whether oral collagen is important for skin health.
Can supplements really help achieve better skin? Yes, certain supplements can help achieve better skin by providing essential vitamins and minerals necessary for skin repair, protection against aging skin, and maintenance of skin health during the aging process.
What role do vitamins C and E play in skin care? Vitamins C and E are powerful antioxidants that protect the skin from UV damage and environmental stressors. They help maintain health and appearance by reducing signs of skin aging and supporting skin's natural defense system.
Are there any supplements that can help with skin disorders and diseases? Supplements like omega-3 fatty acids, zinc, and probiotics may offer benefits for skin disorders such as atopic dermatitis, acne, and eczema by reducing inflammation and supporting skin barrier function.
How do biotin supplements contribute to skin, hair, and nail health? Biotin supplements support the production of keratin, a protein that is important for the health and appearance of skin, hair, and nails. Regular intake can lead to better skin, stronger nails, and healthier hair.
What supplements are essential for protecting skin from sun damage? Antioxidants such as vitamins C and E, selenium, and green tea extract can help protect the skin from sun damage by neutralizing free radicals and reducing inflammation.
Can dietary supplements improve signs of skin aging? Yes, dietary supplements containing antioxidants, fatty acids, and certain vitamins may improve signs of skin aging by enhancing skin elasticity, moisture, and texture, contributing to a more youthful appearance.
How do supplements support skin health from the inside? Supplements provide essential nutrients that support the skin's structure, function, and repair mechanisms from the inside, promoting overall skin health and protecting against environmental damage.
What is the significance of vitamin e and vitamin c in anti-aging supplements? Vitamin C and vitamin E work synergistically to enhance their antioxidant effects, offering protection against aging skin by preventing oxidative stress and promoting collagen production.
Are high doses of vitamins necessary for skin health? Absolutely not. While a number of vitamins are beneficial for skin health, high doses of vitamins should be approached with caution. It's important to adhere to recommended dosages to avoid potential adverse effects. Please check with your physician before using any supplements.
How can supplements and vitamins contribute to the health and appearance of aging skin? Supplements and vitamins can contribute to the health and appearance of aging skin by providing essential nutrients that support skin repair, hydration, and protection, thereby helping to maintain health during the aging process.
Can certain supplements protect the skin from inflammation and damage? Yes, certain supplements like omega-3 fatty acids, turmeric, and green tea extract can protect the skin cells by reducing inflammation and preventing damage from free radicals and UV exposure.
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We are a group of dermatology residents and attending physicians based in Boston, MA. Our team of Ivy League-trained dermatologists is demystifying the cosmeceutical industry by offering unbiased, scientifically supported reviews of skincare products. We are extremely passionate about skincare and making it accessible to all through education. We value integrity, practicality, and inclusivity. No sponsorships were received for the products prior to testing; we feel strongly about providing un-biased reviews. After blogs are published, following the links in this blog post may result in commission.
