**Collagen supplements have the strongest evidence for skin health from within.** Multiple trials show improved hydration, elasticity, and wrinkle depth. Other supplements support skin health indirectly. Nothing replaces sunscreen and retinoids for anti-aging.
Strong Evidence
Collagen peptides are absorbed and stimulate your skin to produce its own collagen. A 2019 meta-analysis of 11 studies found improved skin hydration, elasticity, and wrinkle reduction after 8+ weeks. Types I and III are most relevant for skin.
Vitamin C is essential for collagen synthesis. Without it, your body can't produce collagen. Also acts as an antioxidant protecting skin from UV damage and pollution. Works from inside while topical C works outside.
Omega-3s support the skin barrier, reduce inflammation, and may protect against UV damage. Studies show improved hydration and reduced inflammatory skin conditions. EPA specifically is anti-inflammatory.
Moderate Evidence
HA is a major component of skin that holds water. Oral HA studies show improved skin hydration and reduced wrinkles, though effects are modest. Low-molecular-weight forms may be better absorbed.
This carotenoid antioxidant accumulates in skin and provides internal sun protection. Studies show reduced wrinkles and improved skin elasticity. Works as an internal sunscreen (not a replacement for actual sunscreen).
Skin Support Stack
Evidence-based skin support from within.
| Ingredient | Dose | When |
|---|---|---|
| Collagen Peptides | 10-15g | Morning, in coffee or smoothie |
| Vitamin C | 500mg | With collagen |
| Omega-3 | 1-2g EPA/DHA | With meals |
Beyond Supplements
- •Sunscreen is the #1 anti-aging intervention. No supplement replaces it.
- •Topical retinoids (tretinoin) have stronger wrinkle evidence than any oral supplement
- •Hydration matters. Drink enough water.
- •Sleep is when skin repairs. Prioritize it.
Note: Skin supplements work from the inside out but are not a replacement for good skincare (sunscreen, retinoids, moisturizer). Manage expectations.