Here are supplements that work best for your skin; others aren’t worth the cost
There are so many dietary supplements that claim to help your skin, it can be hard to know what’s worth spending money on. Here are a few of my personal recommendations when it comes to which supplements are worth splurging on and which to skip.
“Worth it” supplements
Vitamin C and other antioxidants – These help to neutralize free radicals, which contribute to premature aging, pigmentation and collagen breakdown. Vitamin C also supports collagen production and can help to brighten skin tone. Antioxidants like astaxanthin, naturally found in algae and salmon, offer additional protection, but remember that they do not replace sunscreen.
Coenzyme Q10 – CoQ10 supports cellular energy by helping your mitochondria produce ATP, which is essential for skin repair and regeneration. Take this supplement in the morning, because it can be energizing and may interfere with sleep if taken at night.
Omega 3 fatty acids – Omega-3s help to strengthen the skin barrier, which is key for locking in moisture and preventing dryness and irritation. They also have anti-inflammatory effects that can benefit sensitive or reactive skin. This is especially helpful for people who don’t get enough omega-3s through their diet, such as vegetarians or those who don’t regularly eat fatty fish.
Supplements to Skip
Collagen – While heavily marketed for skin, oral collagen is broken down into amino acids during digestion, and there’s no strong evidence that it travels to or rebuilds collagen in your skin. Instead, take a Vitamin C supplement, which is a key component of collagen production.
Resveratrol – This is a powerful antioxidant with promising benefits, but most over-the-counter supplements contain much lower doses than what’s used in clinical research.
“Detox” supplements – Your liver and kidneys already detoxify your body effectively, and there’s little scientific evidence that these products improve skin clarity or overall health.
Bottom line
Antioxidant supplements can be a useful addition to your routine, but it is also important to eat a variety of colorful fruits and vegetables to make sure your body is getting different types of antioxidants. On the other hand, oral collagen supplements are expensive and may not be worth it based on the latest research.
I am now seeing patients at Body and Beauty Bay Harbor, FL. Questions/comments? Come ask me on reddit r/skintypesolutions