What Actually Works for Better Skin?
The beauty supplement market promises glowing skin from the inside out. Some of it works. Most of it doesn't. Here's what research actually supports.
TL;DR
Best evidence: Collagen peptides (8-12 weeks), Omega-3 (anti-inflammatory), Vitamin C (if deficient). Moderate evidence: Zinc (for acne), Biotin (only if deficient). Doesn't work: Most "beauty blends," high-dose biotin for normal hair/nails.
Strong Evidence
Improves skin elasticity and hydration
Note: Works, but results are modest. Not miraculous.
Reduces inflammation, may improve acne and dry skin
Note: Anti-inflammatory benefit is real.
Essential for collagen synthesis
Note: Food sources often sufficient. Supplements if diet is poor.
Moderate Evidence (Condition-Specific)
May help inflammatory acne
Note: Works best if deficient. Common in acne sufferers.
Antioxidant, may help with UV damage recovery
Note: Food sources preferred. High-dose supplements risky.
Antioxidant, may reduce UV-induced skin damage
Note: Promising but limited human data.
Limited Evidence / Overhyped
Only helps if you're actually deficient (rare)
Note: Most people get enough from diet. Excess doesn't help.
Limited evidence it reaches skin after oral intake
Note: Topical HA is proven. Oral is questionable.
Usually underdosed collagen with random antioxidants
Note: Check doses. Usually too low to work.
Real Talk
Most of what affects your skin is external: sun exposure, skincare routine, and genetics. Supplements work from the inside, which is slower and subtler. Collagen has real evidence. Omega-3 helps inflammation. Everything else is marginal.
What Else Actually Helps
- Sunscreen. the single best anti-aging intervention
- Retinoids. proven to reduce wrinkles and improve texture
- Hydration. drink water, use moisturizer
- Sleep. skin repairs during sleep
- Don't smoke. accelerates skin aging dramatically
The Bottom Line
Collagen peptides work if you're patient (8-12 weeks). Omega-3 helps inflammation. Sunscreen matters more than any supplement. Skip the $80 "beauty blends."
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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