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The Ultimate Guide to Supplements for Healthy Skin

As a dermatologist, Dr. Sikora often tells her SkinCare Physicians patients that maintaining healthy, glowing skin requires more than just a good skincare routine. In addition to proper nutrition, the right supplements can play a crucial role in enhancing skin health from within as we age. Here are some key supplements Dr. Sikora recommends for promoting radiant skin. She takes them all!

1. Niacinamide (Vitamin B3)

Niacinamide, a form of Vitamin B3, is celebrated for its multiple skin benefits. It helps strengthen the skin’s barrier function, reduce inflammation, and even out skin tone. Additionally, it enhances the skin’s natural moisture retention, leading to plumper and more hydrated skin. Research studies have demonstrated that 500 mg of niacinamide twice daily can significantly reduce the incidence of nonmelanoma skin cancers, such as basal cell carcinoma and squamous cell carcinoma, in high-risk individuals.

2. Hydrolyzed Collagen Supplements (Collagen Peptides)

Collagen, a structural protein, keeps skin looking firm and youthful. As we age, our body’s collagen production decreases, leading to wrinkles and sagging skin. Hydrolyzed collagen supplements (AKA collagen peptides), often available in powder form, can help replenish this essential protein, improving skin elasticity and hydration. Many studies confirm that collagen supplements are in fact absorbed from our gut and can have a positive impact on skin and hair.  Brands like Nutrafol Collagen powder (from a marine source) and Vital Proteins (from a bovine source) are excellent options available on the market.

3. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil supplements, help maintain the skin health. They help regulate oil production, maintain hydration, and prevent acne. Omega-3s also have anti-inflammatory properties that can soothe irritated skin, making them an important component of your skincare regimen.

4. Daily Multivitamin

Taking a daily multivitamin helps ensure your body receives essential nutrients that contribute to healthy skin. In addition to minerals, multivitamins typically include a range of vitamins such as Vitamin C, Vitamin E, Vitamin D, and Biotin (Vitamin B7). These protect against oxidative stress, promote skin repair, and maintain overall skin integrity.

5. Gut-Supportive Probiotics

A healthy gut is essential for healthy skin. Probiotics are microorganisms that boost the beneficial bacteria in your digestive system, help balance your gut microbiome, reduce inflammation, and improve skin conditions such as acne and eczema. Probiotic supplements can support your gut health, which in turn promotes clearer and more vibrant skin.

Incorporating these supplements into your daily routine can significantly improve your skin’s health and appearance. But for optimal results, combine these supplements with a balanced diet, regular exercise, and a good skincare regimen. Also, Dr. Sikora recommends consulting with your healthcare provider before starting any new supplements to ensure they are right for you. Remember, healthy, glowing skin is a reflection of your overall well-being, so take a holistic approach to your skincare journey.