Evidence-based supplements for skin
Most skin supplements either oversell one study or ride on topical-product marketing. These are the ingestible compounds with human trial evidence for measurable skin outcomes.
The short list
Start here · Evidence B
Collagen Peptides
Hydrolyzed protein supporting skin, joints, and connective tissue.
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#2 · Evidence A
Vitamin C
A water-soluble antioxidant essential for immune function and collagen synthesis.
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#3 · Evidence A
Omega-3 Fatty Acids
Essential fats (EPA/DHA) that support cardiovascular and brain health.
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#4 · Evidence B
Vitamin E
A fat-soluble antioxidant protecting cell membranes from oxidative damage.
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#5 · Evidence B
Curcumin
The active compound in turmeric with anti-inflammatory properties.
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#6 · Evidence B
Probiotics
Live beneficial bacteria that support gut microbiome health.
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Frequently asked
- Do collagen supplements work for skin?
- Hydrolysed collagen has replicated trials showing improved skin elasticity and hydration after 8–12 weeks of daily use. Effects are modest but real.
- Does vitamin C help skin from the inside?
- Dietary vitamin C is essential for collagen synthesis. Additional supplementation helps most in people with low intake; topical ascorbic acid has more direct cosmetic effects.
- Which omega-3 is best for skin?
- EPA-dominant fish oil (1–2 g daily EPA) has the most skin-inflammation evidence, especially for acne and rosacea. DHA supports broader skin-barrier function.
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