Skin Supplement Buying Guide
What should you look for in a skin supplement?
Skin supplements can contain everything from essential nutrients used by skin cells, to antioxidants for skin protection and structural compounds, such as collagen. A long ingredient list does not necessarily make a better product, the form, dose and quality of each ingredient matter, and the evidence is stronger for some ingredients than others. This guide looks at seven ingredients commonly found in skin supplements and explains what they do, what human research suggests, and what to check on the label.
Beta-carotene
Why it’s included:
An antioxidant carotenoid and a precursor to vitamin A. Vitamin A is important for normal cell differentiation and the maintenance of normal skin.
What the evidence says:
Human studies show that sustained carotenoid supplementation can increase carotenoid levels in the skin and may provide protection against UV-induced redness. This is additional protection rather than a substitute for sunscreen, beta carotene provides virtually no protection against UV radiation. Recently there has been interest in beta carotene as a ‘tanning pill’ since excess doses of beta carotene can cause a temporary skin colour change. In moderate amounts, beta carotene may provide a
yellowish warm complexion, however, most research to date has focused on carotenoids from food and their correlation with skin tone. It is not clear what dosage would be required in supplements to achieve this affect and so we do not support the use of beta-carotene tanning pills.
What to look for:
Look at the overall carotenoid blend rather than assuming more beta-carotene is better. A single beta-carotene supplement may be around 15mg but you will often find in lower dosages in a mixed antioxidant formula and there may be some synergy in taking it that way. Viridian SPF and Viridian Skin Hair and Nails are two that we often recommend.
High-dose beta-carotene supplements are not appropriate for smokers or some people at high risk of lung cancer.
Astaxanthin
Why it’s included:
A red carotenoid antioxidant found naturally in microalgae and seafood. It is used in skin formulas for antioxidant protection, hydration, elasticity and photoageing.
What the evidence says:
Systematic reviews of relatively small clinical trials suggest oral astaxanthin may help to reduce premature skin aging with evidence for reduced wrinkle formation, improved skin moisture and elasticity.
What to look for:
Clinical studies have commonly used around 3–6 mg daily, although products and studies vary. Check that the label states the actual astaxanthin dose. There are also environmental considerations, we recommend that you choose the natural, algae derived form (Haematococcus pluvialis), however this can create high demands for heat and light in order to cultivate. Viridian use natural waters and sunlight to minimise the environmental impact.
Omega-3: EPA and DHA
Why it’s included:
Long-chain omega-3 fats are incorporated into cell membranes and influence inflammatory signalling. They may be particularly relevant where dryness or inflammatory skin processes are part of the picture.
What the evidence says:
There is a strong biological rationale for omega-3 in skin health and human research has explored the use of omega 3 supplements for inflammatory skin conditions such as eczema and psoriasis.
What to look for:
Check the amount of EPA + DHA, not simply the total amount of fish oil. Look for a product with a minimum of 300mg EPA and 200mg of DHA per capsule. Purity and sustainability are also key considerations. Our advice is to choose an MSc certified omega 3 supplement. Bare Biology in capsule or liquid are our most recommended and best selling omega 3.
Hyaluronic acid
Why it’s included:
Hyaluronic acid is naturally present in connective tissue and skin and has an exceptional capacity to bind water, which is why it is widely used for skin hydration.
What the evidence says:
Randomised placebo-controlled trials suggest oral hyaluronic acid can improve skin hydration and may also improve elasticity and the appearance of wrinkles. Recent trials have reported benefits at 60–120 mg daily, while several earlier studies used 120 mg daily.
What to look for:
Check the actual dose. A product containing a token amount is not equivalent to the doses used in clinical trials. Around 100 mg daily has been particularly well studied. TerraNova Super Skin drink ticks all of the boxes for the Amaranth team. 100mg of hyaluronic acid, along with natural antioxidants including bilberry, astaxanthin, grape seed and zinc.
Zinc
Why it’s included:
An essential mineral required for normal skin, immune function, antioxidant defence, cell division and wound healing. Zinc supplementation may be particularly beneficial for eczema and acne prone skin.
What the evidence says:
Zinc deficiency can cause dermatitis and impair wound healing. The strongest case for supplementation is therefore ensuring adequate zinc status rather than assuming high doses will improve already well-nourished skin.
What to look for:
Check the elemental zinc dose. Around 10–15 mg daily is a typical nutritional amount. Avoid unnecessarily high long-term intakes because excess zinc can interfere with copper absorption. Viridian Balanced Zinc Complex includes 15mg of Zinc with 2mg of copper.
Collagen peptides
Why it’s included:
Collagen is a major structural protein in the dermis. Hydrolysed collagen or collagen peptides are designed to provide readily absorbed peptides and amino acids used in connective tissue.
What the evidence says:
Several meta-analyses report improvements in hydration and skin elasticity
What to look for:
Dose matters. Trials have used a range of doses but 10g of hydrolysed collagen peptides seems to be the dosage with most evidence. Source is important, most collagen products are marine or bovine origin (or a blend) and should be MSc certified or grass fed respectively. We recommend Ancient and Brave, Planet Paleo or Natures Plus.
Vitamin C
Why it’s included:
Vitamin C is required for normal collagen formation and also functions as an antioxidant. It therefore has a genuine physiological role in maintaining normal skin.
What the evidence says:
Its role in collagen synthesis is well established, but that does not mean increasingly high supplemental doses automatically improve skin. Collagen synthesis can occur through vitamin C in food and drinks and so supplementation may not be necessary.
What to look for:
Look for a useful nutritional dose rather than assuming megadoses are necessary. High dose ascorbic acid supplements can cause digestive discomfort so a natural vitamin C, such as Cytoplan Cherry C maybe a good choice for skin benefits.
How to compare two skin supplements
- Start with your goal. Hydration, inflammatory skin, photoageing and general nutritional support may call for different ingredients.
- Check the dose, not just the ingredient list. An impressive-looking formula may contain amounts far below those used in research.
- Look at the whole formula. More ingredients are not automatically better, particularly if several nutrients overlap with other supplements you already take.
- Give it time. Many skin studies assess outcomes after around 8–12 weeks rather than a few days.
- Remember the foundations. Supplements complement rather than replace a nutrient-rich diet, appropriate skincare, sun protection, sleep and other lifestyle factors.
Skin supplements recommended by the Amaranth Nutritional Therapy team
At-a-glance: which ingredients stand out?
|
Ingredient |
Best known for |
|
Hyaluronic acid |
Hydration |
|
Astaxanthin |
Antioxidant support, moisture, elasticity |
|
Omega-3 |
Foundational fats and inflammatory balance |
|
Zinc |
Normal skin and wound healing |
|
Beta-carotene |
Antioxidant/carotenoid status |
|
Collagen peptides |
Hydration and elasticity |
|
Vitamin C |
Normal collagen formation |
|
|
|
Important note
This guide is for general educational purposes and is not a substitute for individual medical or nutritional advice. Supplement suitability can depend on diet, medications, health conditions, pregnancy, smoking status and other supplements being taken.
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References and further reading
- Zhang S, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023. PMID: 37432180.
- Myung SK, Park Y. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Med. 2025. PMID: 40324552.
- Davinelli S, et al. Effects of Astaxanthin Supplementation on Skin Health: A Systematic Review of Clinical Studies. Nutrients. 2018/2020 indexed. PMID: 32202443.
- Zhou X, et al. Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing. Nutrients. 2021. PMID: 34578794.
- Hsu TF, et al. Oral Hyaluronan Relieves Wrinkles and Improves Dry Skin: A 12-Week Double-Blinded, Placebo-Controlled Study. Nutrients. 2021. PMID: 34203487.
- Oral sodium hyaluronate improves skin hydration, barrier function and signs of aging: a randomized, double-blind, placebo-controlled trial in 150 healthy adults. PMID: 41422283.
- Heinrich U, et al. Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr. 2003. PMID: 12514275.
- Lansdown ABG, et al. Zinc in wound healing: theoretical, experimental, and clinical aspects. Wound Repair Regen. 2007. PMID: 17244314.
- Lin PH, et al. Zinc in Wound Healing Modulation. Nutrients / review literature; see also PMID: 28448263.