Healthy skin comes from a combination of topical care and nutrition. If you're looking to support hydration, firmness, elasticity, or a natural glow, certain nutrients can make a real difference in your skin health. Here’s a breakdown of the best supplements for maintaining healthy, glowing skin.

Vitamin C

Vitamin C plays a critical role in maintaining healthy skin by supporting collagen synthesis, strengthening the dermal structure, and helping protect against UV-induced oxidative damage. It’s naturally concentrated in both layers of the skin, especially the dermis, which provides strength and elasticity and it works internally to support the skin’s barrier function. Research suggests that consistent dietary intake may be effective for improving skin structure and resilience from within. Citrus fruits, bell peppers, and broccoli are good sources of vitamin C, but supplementing ensures consistent, optimal levels.

Wheat Seed Extract

Wheat seed extract (rich in polar lipids and ceramides) helps strengthen the skin barrier and reduce transepidermal water loss. Clinical studies show it can significantly improve skin hydration and softness. In both animal and human cell studies, oral supplementation with wheat seed extract significantly improved skin hydration, elasticity, and collagen synthesis even after UVB-induced damage. The extract was shown to reduce water loss, increase hyaluronic acid and collagen levels, and protect against skin thinning and oxidative stress caused by sun exposure.

Astaxanthin

Astaxanthin is a powerful antioxidant from microalgae that can help neutralize free radicals, reduce inflammation, and support cellular repair. Clinical trials showed that daily oral supplementation with astaxanthin (typically 6 mg per day) had improved skin texture, moisture levels, and the appearance of wrinkles and fine lines. It also helped protect skin from UV-induced damage, making it especially valuable for those concerned with photoaging. Food sources of astaxanthin include wild salmon, shrimp, and krill.

Sodium Hyaluronate

Sodium hyaluronate is the low molecular weight, highly absorbable form of hyaluronic acid, a natural compound that binds water in the skin to maintain hydration, suppleness, and barrier function. As we age, natural hyaluronic acid levels decline, leading to dryness and dullness. A recent clinical trial found that oral intake of hyaluronic acid significantly improved skin hydration within 2–8 weeks, with visible improvements in tone and epidermal thickness after 12 weeks, across different age groups and skin types.

Collagen

Collagen is the main structural protein in your skin, but natural production declines with age. Supplementing with collagen peptides (a broken-down, absorbable form of collagen) has been shown to help. A 2023 review of over two dozen clinical studies found that daily collagen supplementation can improve skin hydration, boost skin elasticity, and reduce fine lines over 8–12 weeks. Marine or bovine collagen powders are commonly used and well-absorbed by the body. Animal products such as beef (cuts with high connective tissue), bone broth and fish (with skin and bones) are especially good food sources of collagen. 

Polyphenols

Polyphenols are plant-based compounds with strong antioxidant and anti-inflammatory properties that help protect skin from UV damage, pollution, and oxidative stress. When incorporated into regular diet, these compounds have been shown to improve skin hydration, elasticity, and even reduce pigmentation and wrinkle depth. Research suggests that consuming polyphenols from sources like grape seed, green tea, berries, and pomegranate can protect against photoaging, promote an even complexion and boost skin radiance in skin.

Final Thoughts

Healthy skin isn’t just about what you apply topically, it’s also about how you nourish your body from within. Certain natural ingredients can support collagen production, help reduce inflammation, and protect against oxidative stress, giving your skin the daily support it needs to look and feel its best.

For optimal skin health, it's important to follow a nutrient-rich diet. However, taking a supplement for skin health can offer a consistent, targeted way to fill in the gaps and make sure your skin is getting sufficient nutrients to maintain its integrity.