Taking care of your skin is more than just a beauty routine—it’s a key investment in your overall well-being. When your skin is healthy, it can boost your confidence and enhance your mental health.
If you’re already dedicated to a holistic lifestyle—one that includes eating a balanced diet, drinking plenty of water, staying active, getting consistent sleep, and sticking to a dermatologist-approved skincare regimen—you might want to consider incorporating supplements into the mix.
We chatted with dermatologists, doctors, and other experts who recommended four supplements to help you achieve soft, hydrated, and glowing skin this summer, while also supporting graceful aging.
We checked in with Dr. Debra Jaliman, MD, board-certified NYC dermatologist and Assistant Professor of Dermatology at Icahn School of Medicine at Mount Sinai, Dr. Nadir Qazi, board-certified physician, cosmetic dermatology surgeon and owner of Qazi Cosmetic Clinic and Dr. Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai.
In addition, we also received helpful tips from Lisa Richards, registered nutritionist, health expert and creator of The Candida Diet and Trista Best, RD, LD, MPH, registered dietitian at Balance One Supplements.
Experts Share 4 Supplements That Can Promote Hydrated, Supple And Revived Skin
1. Vitamin E
One helpful supplement for a more glowing, supple and radiant complexion is vitamin E, Best says. "Vitamin E is naturally produced by the sebum which is emitted through the pores on the skin," she explains.
"This vitamin is oily and keeps the skin healthy, vibrant, and firm. Those with dry skin do not produce adequate amounts of vitamin E, leading to wrinkles, dark spots, and inflammation." She notes that "adding a vitamin E supplement to your morning regimen is an excellent way to help reduce and prevent wrinkles, including crow's feet."
Best advises that the absorption of vitamin E into the body can be enhanced by pairing it with food containing healthy fats, due to its fat-soluble nature. "For optimal absorption and extra vitamin E, you could add an avocado to your breakfast because it is packed full of healthy fats and vitamin E," she suggests.
2. Collagen
Collagen is the protein responsible for supple skin and its elasticity, Jaliman says, and can be taken in supplement form daily while also found in many foods. Collagen loss begins as young as the age of 21 and by the age of 40, women have lost "between 10-20 percent of their collage and 1% thereafter," Richards explains.
After 50, you can still promote radiant, glowing skin, she notes, by taking collagen supplements, and eating foods rich in collagen, such as bone broth, eggs, chicken, berries, etc. "There are three primary types of collagen and it is best to consume a collagen supplement that contains most of the five forms," she says, "At the least it is ideal to take types 1 and 3 together."
Collagen can be taken supplementally as a capsule or powder form. "When taken as a powder, especially mixed in with a protein powder, this can enhance absorption of the collagen," Richards advises. Jaliman recommends a simpler option, one that can be paired directly with a product designed to promote more youthful-looking skin.
She suggests “mixing collagen powder with water or any drink” to specifically target your goals. This powerful pairing helps with overall hydration as your body needs water at any age, and collagen powder directly links to collagen production. The more collagen we have, she says, the more youthful our skin will feel and appear.
3. Vitamin A
According to Qazi, the optimal daily vitamin for women aged 40 and above seeking to firm up their skin and mitigate the signs of aging is unequivocally vitamin A. He says that whether taken orally with a supplement or applied directly to your skin with a cream or serum,
"Vitamin A is effective at lessening the appearance of age." "Vitamin A stimulates collagen production and elastin formation, even after they start to break down, rebuilding and repairing what was lost," Qazi explains. "If you think of your skin like a trampoline, the collagen would be the frame, and the elastin would be the springs that make the trampoline bouncy," he adds.
"Without the frame and springs, the trampoline is just some rumpled canvas on the ground." Luckily, your skin doesn't have to lose the frame or the springs when you add vitamin A into your daily routine!
4. Zinc
If you struggle with acne and/ or just want to promote clearer, softer and more nourished-looking skin as you age, Zeichner recommends taking zinc supplements. "Zinc has anti-inflammatory properties and has been shown to help calm acne breakouts," he explains.
According to Zeichner, the inclusion of zinc supplements in your skincare regimen aids in the production of fresh, supple skin cells while also serving to mend any cells that may have been impacted by acne.
This is particularly useful for individuals who have had acne troubles in the past or currently suffer from it. Zinc is like a backstage hero for your skin, helping to churn out essential proteins like collagen and elastin.
These are the unsung champions that keep your skin looking firm, supple, and well-hydrated. By ramping up their production, zinc works wonders to fend off fine lines, wrinkles, sagging, dryness, and all those pesky signs of aging.
The Bottom Line
All things considered, although these four supplements come highly recommended by skincare gurus, it’s always a good idea to chat with a dermatologist to find out which one suits your specific skin needs best.
If you're on a quest to age like fine wine, doctors often suggest starting with getting more collagen, zinc, vitamin A and vitamin E in your daily menu.
