Can Supplements Really Improve Your Skin? What Science Says

We all want healthy, glowing skin — but can pills or powders actually help? While no supplement can replace sunscreen, a good diet, or your skincare routine, research shows that some oral nutraceuticals (nutrition-based supplements) may give your skin an extra boost.

- DR ANISH DESAI

Supplements with the Most Evidence

Collagen Peptides

Collagen is the protein that keeps skin firm and elastic. Studies show collagen powder can improve hydration, elasticity, and reduce wrinkles after 8–12 weeks.

Tip: Look for hydrolyzed collagen (easier to absorb).

Ceramides

Natural skin lipids (fats) that strengthen your skin barrier. Oral ceramide supplements from wheat or milk improve skin hydration and reduce dryness.

Tip: A good option if you have dry or sensitive skin.

Hyaluronic Acid

A ‘water magnet’ molecule found naturally in skin. Taking it orally improves hydration and can smooth out fine lines.