Supplements to Improve Skin Health

An algae-derived carotenoid antioxidant. The honest verdict: meta-analyses show small skin-aging and oxidative-stress-marker benefits, but trials are few, small, often industry-funded, and outcomes are biomarker- or cosmetic-level rather than hard clinical endpoints.

Raises skin-quality composite by ~6.2%· Weak evidence

Hydrolyzed peptides that rebuild skin elasticity, reduce joint pain, and strengthen bone density — results build over 8-12 weeks.

Boosts skin firmness by ~4.9%· Weak evidence

Holds 1,000x its weight in water. Most strong evidence is for injectable/intra-articular HA in knee osteoarthritis; oral supplementation shows small, inconsistent benefits for skin and joints.

Weak evidence

B vitamin popular for hair and nails. The honest verdict: only old, small, mostly uncontrolled trials support firmer brittle nails — there's no good evidence for hair growth unless you're deficient, and high doses skew lab tests.

Weak evidence

Guggulsterone-containing resin studied for lipid metabolism, thyroid function, and inflammation — promising but with mixed trial results.

Humans cannot synthesize this vitamin — required for collagen production, immune cell function, and iron absorption; athletes need more.

Type I collagen from fish with smaller peptide size for superior absorption — proven benefits for skin hydration and wrinkle reduction.

The amide form of vitamin B3 and a NAD+ precursor. Unlike the NAD+-longevity story, its strongest evidence is dermatologic: a Phase-3 RCT showed it cuts new non-melanoma skin cancers and actinic keratoses in high-risk patients, and it has long been used for acne. The NAD+/anti-aging rationale is real but unproven in humans.

Fat-soluble vitamin that maintains night vision, drives immune cell differentiation, and regulates skin turnover and cellular growth.

Skin-barrier lipids; small oral phytoceramide RCTs show improved skin hydration, with early signals for elasticity and wrinkles.