Using skin care products such as moisturizers, serums, and eye creams can help improve your skin’s appearance, but your diet and lifestyle also play significant roles in skin health.

While following a healthy diet high in nutrient-dense foods is key to healthy skin, some people wonder whether supplements like vitamins, minerals, and fatty acids like fish oil can improve the skin’s appearance.

Here’s what the science says about using supplements for skin health and a few common skin care myths that can be debunked.

Collagen supplements are among the most popular supplements marketed toward those who want healthier skin.

Scientists are still researching how collagen supplements affect the skin, but there is some evidence that they may help improve certain aspects of skin health, including wrinkle depth, elasticity, and hydration.

However, scientists warn that although collagen supplements have been shown to offer skin benefits in some studies, media and marketing claims are often exaggerated.

So, while collagen supplements are by no means a fountain of youth, taking collagen regularly might help improve certain aspects of skin health. Plus, collagen supplements are safe and haven’t been linked to any downsides.

Omega-3s have been shown to benefit health in a number of ways, such as by boosting heart health and easing joint pain. But can they improve the appearance of your skin?

Omega-3 fatty acids play important roles in skin function, and not getting enough can negatively affect your skin and even cause skin diseases.

Research suggests that omega-3 supplements can benefit those with skin conditions such as atopic dermatitis, psoriasis, acne, and skin ulcers. Omega-3 supplements may also help protect against skin cancers.

However, there’s not much evidence that omega-3 supplements improve the actual appearance of skin, other than by helping to clear acne.

So, while omega-3 supplements may be a good choice for skin conditions like acne and psoriasis and can benefit the health of the heart, brain, and more, there’s not enough evidence to support taking them if your only goal is to improve your skin’s appearance.

Vitamin C is crucial for collagen production and helps protect the skin from UV rays. This is why vitamin C deficiency leads to impaired wound healing, issues with collagen formation, and other negative effects on the skin.

Many people use topical vitamin C treatments to improve the appearance of their skin, but can taking vitamin C supplements also benefit the skin?

There’s some evidence from animal studies that supplementing with vitamin C helps increase collagen production. Some findings also suggest that vitamin C supplements may improve aspects of skin appearance, including wrinkles and dryness, when taken alongside other nutrients, such as collagen and zinc.

We still need more well-designed studies to assess the effectiveness of vitamin C in improving skin appearance when taken on its own.

Nonetheless, vitamin C supplements are safe and may offer other benefits for the immune system, cognitive function, and cardiovascular health.

Plus, they’re a good idea for people who tend to get less-than-adequate amounts of vitamin C in their diets, such as older adults.

Biotin is a B vitamin and one of the main ingredients in most hair, skin, and nail supplements.

Even though many people swear by biotin for glowing skin and strong hair, there’s no evidence that biotin supplements benefit the skin, hair, or nails or improve skin appearance — unless you actually have a biotin deficiency, which is rare.

Biotin supplements aren’t usually necessary for generally healthy people who maintain a balanced diet. That’s because several foods, such as eggs and oats, contain biotin, and your gut bacteria produce it as well.

Taking biotin supplements can also interfere with important laboratory tests, such as thyroid function tests. That interference can be dangerous, especially in emergency situations.

So, unless your doctor has recommended you take it, you can skip the biotin supplements.

Some research suggests that supplements containing blends of vitamins, minerals, and other ingredients may help improve common skin concerns such as dryness and dullness, at least in certain people.

A 2019 study including 50 women ages 35 to 65 found that those who took a supplement containing a blend of vitamins, minerals, fatty acids, and other ingredients for 12 weeks experienced significant improvements in skin dullness, dryness, pigmentation, and overall appearance compared with a placebo group.

Taking a multivitamin could also improve skin appearance in people who have deficiencies or insufficiencies in certain nutrients that impact skin health, such as vitamin C, vitamin A, certain B vitamins, and zinc. Chat with your doctor to determine what’s best for you.

Probiotic supplements may help restore healthy gut bacteria balance and have been shown to support people with conditions such as acne and dermatitis. However, “balancing” your gut is not as simple as popping a probiotic every day.

Diet, lifestyle, sleep, and stress levels are just some of the many factors that influence gut health.

If you don’t have any skin conditions but are interested in supporting your gut to improve the appearance of your skin, it’s important to understand that probiotic supplements aren’t appropriate or necessary for everyone.

It’s best to get advice from a health professional, such as a registered dietitian, before taking probiotics, especially if you have gastrointestinal issues or a medical condition that affects your immune system.

Even though supplements can help improve certain skin conditions, such as acne, and are necessary for people who don’t or can’t get enough nutrients from their diet, they’re not usually necessary for skin health.

When it comes to skin care, supplements can’t take the place of a nutritious diet.

If you’re generally healthy and simply want to take care of your skin from the inside out, check your diet to see what it might be missing.

To maintain skin health, try your best to:

  • Maintain optimal hydration.
  • Eat plenty of fruits and vegetables.
  • Include healthy sources of fat and protein in your meals and snacks.
  • Limit your consumption of foods linked to skin issues, such as sugary and ultra-processed foods.
  • Avoid cigarette smoke and excessive alcohol consumption.

Can supplements cause skin issues?

While some supplements may help improve certain aspects of skin health and appearance, others may have the opposite effect.

Studies show that supplements such as certain B vitamins, high iodine kelp products, and whey protein can actually trigger or aggravate acne.

Kelp supplements may also trigger dermatitis because they contain high concentrations of the mineral iodine, which can stimulate enzyme activity linked to dermatitis.

If you recently started taking a supplement and have noticed skin changes, reach out to a healthcare professional for advice.

While supplements may be helpful or necessary in certain situations, they’re usually not necessary to maintain healthy skin in people who generally follow a well-rounded diet. Plus, some supplements can trigger skin issues such as dermatitis and acne.

Studies show that supplements like collagen, vitamin C, and multivitamins may help improve certain aspects of skin appearance, such as hydration and wrinkles, while probiotics and omega-3s could be helpful for people with skin conditions such as acne.

However, supplements usually aren’t necessary to to keep your skin healthy, even as you age.

If you’re interested in caring for your skin from the inside, consider making some dietary changes. Start by increasing your intake of foods rich in nutrients that support skin health, such as fruits, vegetables, omega-3-rich seafood, and healthy fats like avocado, nuts, and olive oil.

Staying hydrated, getting enough sleep, avoiding cigarettes, and limiting alcohol consumption are important steps to take, too.