The Best Supplements for Glowing Skin

Throughout the ages, human society has put an emphasis on physical appearances in a wide variety of occupations and occasions. You’ve got factors such as the health and style of hair and nails, makeup and weight, but youthful and radiant skin is the primary factor that makes all the difference.

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Having healthy skin is a desire for many individuals, and while a good skincare routine is essential, incorporating the right supplements can also contribute to achieving that lovely glow. Supplements can provide additional nutrients and support to the skin, helping to promote a healthy complexion.

It’s time to shine. Listed below are some of the best supplements for glowing skin, along with their potential benefits and recommended daily usage.

Vitamin C

You gotta C it to believe it. This powerful antioxidant plays a crucial role in collagen synthesis, a protein that provides structure to the skin. It helps reduce the appearance of fine lines and wrinkles, promotes even skin tone, and protects against environmental damage. As a supplement, vitamin C is available in various forms, such as ascorbic acid or vitamin C esters. The recommended daily dosage ranges from 500 to 2,000 milligrams, depending on the individual’s needs. However, be careful not to overdose, as excessive intake of vitamin C may cause gastrointestinal issues.

Omega-3 Fatty Acids

The Alpha wolf in a pack may be tough, but he’s no match for the power of Omega-3 fatty acids. These essential fats offer numerous health benefits, including supporting healthy skin. They help maintain the skin’s barrier function, reduce inflammation, and keep the skin hydrated. Fish oil supplements are a popular source of omega-3s, providing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A daily dosage of 1,000 to 2,000 milligrams of combined EPA and DHA is generally recommended. There are also vegetarian and vegan options, such as algae-based supplements, which are available for those who prefer not to consume fish oil.

Collagen Peptides

Ah collagen, the one thing we just can’t seem to hold onto. This critical protein gives the skin its natural elasticity and strength. As the years pass by, collagen production gradually decreases, leading to wrinkles, fine lines and sagging skin. Collagen peptide supplements are derived from collagen proteins broken down into smaller, more easily absorbed peptides. Taking collagen peptides can help support the body’s collagen production, leading to improved skin elasticity and hydration.

The recommended dosage varies depending on the brand, but generally, you’ll be given around 2.5 to 10 grams per day. It’s highly recommended to choose high-quality collagen supplements from reputable sources.


Not to be confused with antibiotics, probiotics are beneficial bacteria that promote a healthy gut microbiome. A balanced gut microbiome plays a crucial role in overall health, including the condition of the skin. Probiotics help support digestion, reduce inflammation, and enhance nutrient absorption, all of which contribute to healthier skin.

Be sure to look for probiotic supplements containing a variety of strains, including Lactobacillus and Bifidobacterium. The recommended dosage may vary, but usually, 1 to 10 billion colony-forming units (CFUs) per day is adequate.

Vitamin E

If you find the letter E on a skincare product, grab it. Vitamin E is a potent antioxidant that protects the skin from oxidative damage caused by free radicals. It helps maintain skin elasticity, reduces inflammation, and supports wound healing. You can find vitamin E in both natural and synthetic forms. Natural vitamin E (d-alpha-tocopherol) is generally considered more bioavailable.

The recommended daily dosage is around 15 to 30 milligrams. But please be advised – If you’re currently taking any medications, it’s imperative to first consult with your doctor, as high doses of E can negatively interact with some of them.

Hyaluronic Acid

Hya… what? Hyaluronic acid is a naturally occurring substance in the body that helps retain moisture, keeping the skin plump and well hydrated. It also supports the production of collagen and elastin, reducing the appearance of wrinkles and promoting a youthful glow. Hyaluronic acid supplements are available in capsule or liquid form.

The dosage typically ranges from 100 to 200 milligrams per day. However, it’s worth noting that these supplements may not be suitable for everyone, especially those with a history of allergies or skin sensitivity.

Zinc and Biotin

Don’t think, choose Zinc. Believe it or not, this trace mineral actually plays a substantial role in skin health. It helps regulate hormone levels and supports the proper functioning of the sebaceous glands, which can reduce acne breakouts. Furthermore, zinc promotes wound healing, reduces inflammation, and supports the synthesis of collagen and elastin. Oysters, beef, and pumpkin seeds are excellent dietary sources of zinc, and supplementation can be considered if needed.

Biotin, also known as vitamin B7, is commonly associated with promoting healthy hair and nails. Plus, it contributes to skin health by supporting the production of fatty acids necessary for maintaining smooth skin. Biotin deficiency can lead to dry, itchy and flaky skin. Supplementation with biotin can help strengthen the skin’s protective barrier, resulting in a more vibrant and healthier complexion.

Health Considerations

As always, before starting any new supplement regimen, it’s important to consult with a Dermatologist or other healthcare professional to ensure it aligns with your specific needs and overall health goals.

Additionally, don’t forget to prioritize a balanced diet, regular exercise, and a good skincare routine in conjunction with your supplements. Your routine should include the use of a cream or serum that’s suitable for your skin type.

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