Highest effect
Collagen
Protein
Impact
Highest effect
Typical dose:2.5–15 g / day
Hydrolyzed collagen peptides are clinically shown to be well-absorbed and effective at increasing skin hydration, elasticity, and dermal collagen density. Supplementation helps counteract the age-related decline in collagen production, leading to a visible reduction in fine lines and wrinkles.
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Vitamin C
Vitamin
Impact
Highest effect
Typical dose:250–1000 mg / day
The body cannot produce collagen without adequate Vitamin C, making it foundational for skin strength and repair. As a potent antioxidant, it neutralizes free radicals generated by sun exposure and pollution, working synergistically with Vitamin E to protect skin integrity.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is essential for the function of enzymes involved in skin repair and cell turnover. It possesses anti-inflammatory properties, making it particularly effective for managing inflammatory conditions like acne, and plays a role in protecting against UV-induced damage.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a potent carotenoid that accumulates in the skin, providing protection against UVA-induced oxidative stress. Clinical studies have shown it can improve skin texture, elasticity, and moisture content while reducing the appearance of wrinkles and age spots.
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Ceramide
Other
Impact
High effect
Typical dose:20–80 mg / day
Ceramides are waxy lipids that make up over 50% of the skin's protective barrier. Oral supplementation with plant-derived ceramides (phytoceramides) has been shown to migrate to the stratum corneum, improving skin barrier function, increasing hydration, and reducing dryness and itching.
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Hyaluronic Acid
Other
Impact
High effect
Typical dose:120–240 mg / day
Hyaluronic Acid is a major component of the skin's extracellular matrix, capable of holding up to 1000 times its weight in water. Oral supplementation has been demonstrated in clinical trials to increase skin hydration, improve elasticity, and reduce the appearance of wrinkles.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:500–2000 mg / day
The omega-3 fatty acids EPA and DHA are potent anti-inflammatory agents that can help manage conditions like eczema, psoriasis, and acne. They are also integral components of cell membranes, strengthening the skin's barrier function to seal in moisture and keep out irritants.
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Vitamin E
Vitamin
Impact
High effect
Typical dose:100–400 IU / day
Vitamin E is the most abundant antioxidant in the epidermis, protecting the skin's lipid structures from free radical damage. It works in concert with Vitamin C to provide comprehensive protection against environmental stressors like UV light and pollution.
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Situational effect
Niacin
Vitamin
Impact
Situational effect
Typical dose:250–750 mg / day
Supplementing with Niacinamide (a non-flushing form of Niacin/Vitamin B3) has been shown to increase the production of ceramides and other barrier lipids, enhancing barrier function. Its anti-inflammatory effects make it beneficial for conditions like acne and rosacea, improving overall skin tone and texture.
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Vitamin A
Vitamin
Impact
Situational effect
Typical dose:2500–10000 IU / day
Vitamin A is essential for normalizing skin cell proliferation and differentiation. Its derivatives (retinoids) are a cornerstone for treating acne by preventing clogged pores. It also stimulates collagen production, making it effective for reducing wrinkles, but should be used with caution due to potential toxicity at high doses.
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