7 Evidence-Backed Supplements That Support Skin Health (Without the Hype)
When it comes to glowing skin, no supplement will replace a nourishing diet, quality sleep, and low stress. But with nutrient depletion in our modern food supply and fast-paced lifestyles, thoughtful supplementation can help support your skin from within.
This isn’t medical advice — but as someone trained in advanced skin science and holistic facial therapy (including nutrition), with over a decade of training and in clinic experience, I’ve seen first-hand how foundational supplements can improve skin resilience, texture, and glow. These are simple, evidence-backed recommendations — not fads, just fundamentals.
I always recommend getting your blood levels tested regularly so your supplementation is tailored to you.
Skin aging doesn’t happen in isolation — it’s a reflection of what’s going on inside. These are the supplements I reach for to support calm, resilient, luminous skin — especially for women balancing stress, family, work, and wellness.
— Charlie
Why do we need to consider supplementing for our skin?
The truth is, we’re up against more than just time. Modern lifestyles (think poor sleep, high stress, processed food, and screen exposure) have made aging faster and more visible. The five core factors driving skin aging include:
Nutritional Deficiencies – due to depleted soils, stress, restrictive diets
Oxidative Stress – from pollution, UV exposure, blue light, and poor sleep
Chronic Inflammation – driven by stress, sugar, gut imbalances, and toxins
Collagen Depletion – starting in our 20s and accelerating post-30
Hormonal Decline – especially for women through their 30s–50s
These targeted supplements support your skin at the root level — building strength, hydration, clarity, and structure from within.
1. A High-Quality Multivitamin
A foundational multivitamin helps cover gaps in daily nutrition caused by soil depletion, stress, and busy lives. Skin relies on vitamins and minerals for cell turnover, collagen formation, and hormonal balance. Missing even a few key nutrients (like zinc, iodine, selenium or B12) can leave your skin more prone to breakouts, dryness, or premature aging. This is a daily insurance policy that supports your skin and whole-body health.
Recommended: Wild Nutrition Food-Grown Women’s Daily Multi
Why I Like It:
• Methylated B vitamins for energy, stress, and skin
• Designed for women’s hormonal health
• Easy to absorb and gentle on digestion
What to Look For:
• Activated forms of B12, folate, B6
• Zinc, selenium, iron, iodine in bioavailable forms
• No synthetic binders or gums
2. Omega-3 Fatty Acids
Omega-3 fatty acids (EPA and DHA) are crucial for reducing chronic inflammation, strengthening the skin barrier, and improving hydration. They also support hormonal balance and are protective against oxidative stress. Since most modern diets are low in these anti-inflammatory fats, supplementation is key — especially for sensitive, dry, or inflamed skin.
Recommended: Bare Biology Life & Soul Liquid Omega-3
Why I Like It:
• High potency in a single dose
• Sustainably sourced and third-party tested
• Supports mood, skin elasticity, and calm
What to Look For:
• High EPA/DHA concentration
• Triglyceride form (better absorbed than ethyl esters)
• No added oils or heavy metals
3. Daily Probiotic
A healthy gut is essential for a healthy skin barrier. Disruption in the gut microbiome can cause inflammation, poor nutrient absorption, and hormonal disruption — all of which show up in the skin. Probiotics support clear, balanced skin by restoring gut integrity, improving digestion, and modulating immune response.
Recommended: Pure Encapsulations Probiotic G.I.
Why I Like It:
• Targeted blend for gut and immune support
• Clean, filler-free formula
• Can help reduce reactive or acne-prone skin
What to Look For:
• At least 5–10 billion CFU per serving
• Key strains: Lactobacillus, Bifidobacterium
• Shelf-stable or properly stored
4. Antioxidant Support
Every day, your skin is exposed to oxidative stress — from UV rays, air pollution, poor diet, and stress. This damage contributes to the breakdown of collagen, elastin, and cellular integrity. Antioxidants like vitamin E help neutralize free radicals and are essential for protecting against premature aging and supporting cellular repair.
Recommended: Thorne Ultimate-E
Why I Like It:
• Complete spectrum of tocopherols and tocotrienols
• Supports skin resilience and whole-body antioxidant status
• Helps protect collagen and reduce pigmentation triggers
What to Look For:
• Mixed tocopherols (not just alpha)
• No soy oil or preservatives
• Can be paired with Vitamin C or selenium
5. Collagen Peptides
Collagen production declines as early as age 25, and is further reduced by stress, sugar, and inflammation. Supplementing with collagen peptides helps replenish the amino acids needed to support firm, hydrated skin. It also benefits your gut, joints, and hair. Clinical studies show daily collagen can improve skin texture, fine lines, and elasticity over time.
Recommended:
• Ancient + Brave True Collagen (bovine)
• Bare Biology Skinful (marine)
Why I Like It:
• Type I collagen (most effective for skin)
• Neutral taste, dissolves easily in coffee or smoothies
• No artificial sweeteners or additives
What to Look For:
• Hydrolysed peptides for maximum absorption
• Type I (or I & III) collagen
• Sourced from grass-fed or sustainable marine sources
See this PubMed study for the evidence
6. Vitamin D
Vitamin D is essential for skin healing, immunity, and hormone regulation — yet many of us are deficient, especially in colder months or if we wear sunscreen year-round. K2 helps shuttle calcium where it’s needed (in bones, not soft tissues), supporting overall mineral balance. Together, they help reduce inflammation and optimise cellular function, both of which impact skin clarity and radiance.
Recommended: Thorne D-5000 with K2
Why I Like It:
• High-quality, absorbable D3
• Supports energy, immune defense, and mood
• Easy to take in small oil-based capsule
What to Look For:
• D3 (cholecalciferol), not D2
• Includes K2 (preferably MK-7 form)
• Ideally oil-based for better absorption
7. Magnesium
Magnesium helps regulate stress, sleep, and hormones — all of which have a direct impact on the skin. Chronic stress depletes magnesium, increases cortisol, and slows skin regeneration. Supplementing helps calm the nervous system, improve sleep quality, and support better skin renewal overnight. It’s one of the most important minerals for women, especially during perimenopause.
Recommended:
• Wild Nutrition Magnesium
• BioOptimizers Magnesium Breakthrough
Why I Like It:
• Supports deeper sleep and nervous system calm
• Reduces tension, muscle tightness, and PMS symptoms
• Key for hormonal balance and smoother skin texture
What to Look For:
• Chelated forms (glycinate, malate, citrate)
• Avoid magnesium oxide (poor absorption)
• Free from synthetic additives
Final Thoughts
Supplements aren’t about shortcuts — they’re tools to support your body where modern life falls short. While skincare products work on the surface, these daily essentials help strengthen the foundation from within. They’re part of a bigger picture: reducing stress, restoring balance, and replenishing what’s been depleted by our environment, diet, and pace of life.
If you’re navigating hormonal shifts, motherhood, burnout, or simply want to age well — start here. These are the daily practices I return to again and again to support clear, resilient, vibrant skin, naturally.
Radiant skin is the result of alignment: how we eat, how we rest, how we respond to stress, and how we nourish our deeper systems. It’s all connected.
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