9 Best Vitamins for Skin Health, According to Registered Dietitians

The use of hair, skin, and nail supplements has nearly doubled in recent years. The rise may be driven in part by promotion of celebrities and social media influencers. This hair, skin and nails supplement from MegaFood includes vitamins and minerals like vitamins A, C, E and B6, and pantothenic acid and selenium to strengthen and nourish hair and nails. “Some research suggests that selenium supplementation may help reduce the risk of certain types of skin cancer by enhancing the body's antioxidant defenses and supporting DNA repair mechanisms,” says Cornell. It also includes organic nettle leaf, which is rich in trace minerals and provides a lot of the compounds needed for optimal skin. The supplement also contains the nutrient biotin, which can interfere with thyroid testing when taken in high amounts, so keep that in mind.

It also contains 15 mg of zinc. Skin is the third most zinc-containing organ, and zinc deficiency is related to multiple skin diseases including rosacea and dermatitis. The Recommended Dietary Allowance (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women. While pregnant and breastfeeding women require slightly more at 11 mg and 12 mg.

Our experts love that this certified vegan hair, skin and nails supplement has been designed to be taken on an empty stomach and that the brand has strict internal quality standards and tests products for over 125 pesticides and herbicides.

Form: Tablet | Type: Multivitamin, food & herb blend | Dosage: 2 tablets | Servings per container: 30

As we age, our skin produces less sebum (skin oil) and vitamin E levels decrease, especially with UV light exposure. Vitamin E supplements can help with low levels, especially if you don't consume enough from foods like nuts, which may benefit skin health and conditions like atopic dermatitis and psoriasis.

This budget-friendly formula provides 180 mg (400 IU) of vitamin E, a fat-soluble vitamin that acts as an antioxidant, helping protect cells from damage throughout your body. It’s found in the sebum, which creates a natural barrier to keep moisture in your skin. “Vitamin E deficiency can lead to skin issues such as dryness, scaling and impaired wound healing,” says Cornell. We appreciate the fact that Nature Made ensures their vitamins and supplements are USP verified, meaning that they have passed rigorous testing to ensure quality and purity.

Made without artificial colors or flavors, Nature Made gluten-free capsules have a convenient serving size of just one tablet. However, they contain gelatin, making them unsuitable for vegans.

Form: Softgel | Type: Vitamin E | Dosage: 1 softgel | Servings per container: 100

Vitamin C is a powerful ingredient in many anti-aging products, like serums. A healthy diet that’s high in this nutrient might help too. Research suggests that people who eat more vitamin C foods — citrus fruits, broccoli, kiwi, bell peppers and spinach — have fewer wrinkles. Another skin health benefit is that vitamin C can help wounds heal quicker and promotes collagen production.

Formulated by registered dietitians, the brand's vegan vitamin C capsules are third-party tested by the Clean Label Project, which independently tests for hundreds of environmental contaminants and harmful chemicals like heavy metals, pesticide residues and plasticizers. According to one small clinical study, participants who took 180 mg of vitamin C for 4 weeks showed a significant increase in free radical protection, and this effect increases and occurs faster with higher vitamin C doses. This particular supplement contains 500 mg of vitamin C, specifically calcium ascorbate and ascorbyl palmitate, and must be taken with food.

Our Lab experts appreciate the fact that you can be connected with a nutritionist to help you find the right supplement following the HUM quiz. The nutritionist from HUM will analyze your answers, recommend the best nutrients for you and provide a detailed nutrition report. From formulas and ingredients to product combinations and making the most of your nutrients — you’ll get a second set of eyes to help you feel confident about your new supplement routine.

Form: Capsule | Type: Vitamin C | Dosage: 1 capsule | Servings per container: 30

There are two primary reasons why supplementing with collagen can be beneficial. First, it's believed that the body's natural collagen production declines as we age (potentially as early as age 30). Secondly, many people generally aren't eating as much meat as they used to — or if they are, they're discarding the parts that are collagen-rich, like the bones. Not getting enough collagen can result in dull, lackluster skin with time.

This is where Vital Proteins comes into play. The brand's Collagen Peptides Advanced Powder contains 20g of collagen to support healthy hair, skin, nails and 80 mg of hyaluronic acid for skin hydration and elasticity. In addition, the supplement provides 100% daily value vitamin C to enhance collagen production. The brand is committed to strict quality control standards and prioritizes sourcing high-quality, purpose driven ingredients.

So, what does collagen actually do for the skin? According to the evidence from reviewed studies, collagen supplements may improve skin moisture, elasticity and hydration when ingested. Although Vital Proteins is not vegan, it's gluten- and dairy-free. Our experts found that the product contained no added sweeteners, fillers or additives, which is an added bonus. Just mix in a scoop of Collagen Peptides to foods like pudding, yogurt or salad dressing, or beverages like coffee or smoothies. “I personally love Vital Proteins," says Liu. "The chocolate version tastes amazing and may be helpful for healthy skin — but again, it’s not a replacement for skincare.”

Form: Powder | Type: Collagen | Dosage: 3 Tbsp | Servings per container: 28

A multivitamin can support a woman's body in getting a variety of vital nutrients and even target areas like the skin. The body requires the proper nutritional building blocks to build and repair tissues, especially those with a high metabolic turnover rate such as skin, hair and nails. So a women’s multivitamin, such as this one from Garden of Life’s MyKind Organics, may promote some benefits.

Made from more than 30 whole foods including fruits, veggies and herbs, these organic and vegan tablets provide at least 100% of your daily value (DV) for vitamins A, C, D, E and K, plus a slew of B vitamins including B12. They even offer a small dose of iron, and boast several third-party certifications including USDA Organic, NSF-Certified Gluten-Free and Non-GMO Project verified. Garden of Life is also very passionate about traceability and told Good Housekeeping in a recent review that from the powder to the manufacturer, the potencies are tested and guaranteed to meet label claim.

Our experts appreciate that Garden of Life's multivitamin is free from any fillers and synthetic binders. One of our dietitians who has been taking this multi for years says that it is easy on the stomach. But if you can't stomach a tablet, you can try the gummy form.

A small study found that a multivitamin containing vitamins A, C, E and D and antioxidant compounds could improve skin health. Participants saw significant improvements in healing, pigmentation and hydration after three months. Additionally, a deficiency in certain nutrients such as vitamin A may also pose skin health risks. “Severe vitamin A deficiency can cause a condition known as xeroderma, characterized by dry, scaly skin,” says Cornell. One downside is that multivitamins containing nutrients like iron may interact with medications such as antacids, thyroid meds or antibiotics, so consult your doctor before taking them.

Form: Tablet | Type: Multivitamin | Dosage: 1 tablet | Servings per container: 30

Fish oil comes from fish that are rich in omega-3, such as mackerel and herring. Omega-3 is a polyunsaturated fatty acid (PUFA), which is a type of nutrient that the body cannot make for itself. One review has highlighted the anti-inflammatory actions of omega-3 PUFA metabolites on inflammatory skin diseases, including psoriasis, atopic dermatitis, contact hypersensitivity, and ultraviolet (UV) radiation.

Our experts love that Metagenics' fish oils provide a high level of potency and freshness — they are sourced from fisheries that observe best practices for protecting endangered species and their ocean environments. According to Metagenics, every batch is tested for over 450 contaminants including heavy metals and PCBs. Their omega-3’s are derived from sustainably sourced, cold-water fish like anchovy, sardine and mackerel and contain 710 mg of EPA (Eicosapentaenoic acid) and 290 mg of DHA (Docosahexaenoic acid).

Third-party tested by US Pharmacopeia (USP), you can feel confident that what’s on the label is in their bottle. Though some say the capsules may have a fishy aftertaste. A review conducted in 2019 concluded that taking a fish oil supplement alongside a meal containing dietary fat, improves how well your body absorbs omega-3 fatty acids. When used alongside conventional dermatologist-approved treatments, fish oil may offer certain benefits for psoriasis and associated conditions like cardiovascular disease in some individuals.

Form: Softgel | Type: Omega-3 | Dosage: 1 softgel | Servings per container: 120

The strict certification guidelines set forth by NSF Certified for Sport ensures that this product is free of contaminants, masking agents and banned substances and their metabolite. That makes their vitamin D supplement a high quality one for athletes of all levels to achieve their fitness goals. But it can offer the same benefits to anyone. With 42% of Americans deficient in vitamin D, a nutrient that plays a key role in skin homeostasis or the skin “environment” contributing to its barrier function, not getting an adequate amount can impact your overall health and well-being. We love that this supplement is in a gummy form for individuals who find it difficult to swallow pills, though that does mean it contains added sugar.

Higher levels of vitamin D are associated with protection against cancer development, including melanoma and individuals with levels below 16 ng/mL are at greater risk of morbidity and mortality. The American Academy of Dermatology suggests that incorporating vitamin D-rich foods like salmon, mackerel and egg yolks is beneficial for maintaining optimal health however, certain populations, such as the elderly, people with darker skin tones and vegetarians, may benefit from vitamin D supplements due to increased risk factors.

The team at Nordic Naturals tests every product lot to ensure they meet or exceed the strictest purity standards for environmental toxins and by using their certificate of analysis, you can check your product’s test result.

Form: Gummy | Type: Vitamin D | Dosage: 1 gummy | Servings per container: 60

Ritual's subscription-based skin supplement includes 120 mg of hyaluronic acid, a natural substance found in the body known for hydrating skin, as well as 350 mg of “ceratiq” or triticum vulgare, a lipid from wheat grain used in traditional medicine for tissue repair.

According to Ritual's website, each batch of HyaCera is tested for identity and dose to ensure what’s on the label is what’s in the capsules. They also perform third-party testing to ensure that their products are compliant with regulations and guidelines for heavy metals and microbes. The brand also utilizes a diverse scientific advisory board of scientists, nutritionists and doctors who help guide their product’s innovation and clinical research.

You might notice that some topical moisturizers often include hyaluronic acid. That’s because of its ability to bind water to the skin, maintaining hydration and supporting the skin barrier. When consumed orally as a supplement, it aids in skin hydration and diminishes fine lines and wrinkles, according to one small clinical study that was conducted in partnership with a leading research organization. They found that the ingredients in HyaCera have been shown to support hydrated skin after 90 days of daily use.

Form: Capsule | Type: Hyaluronic acid | Dosage: 1 capsule | Servings per container: 30

Surprisingly, the microbiome which includes the skin and gut bacteria, influences various skin conditions like atopic dermatitis, psoriasis, acne, dandruff and even skin cancer.

This supplement, available in capsule form, provides protection against stomach acids compared to powders or even gummies, keeping the good bacteria intact until they reach the intestine. It's crucial to consult with a doctor before trying probiotics, as not all varieties offer the same benefits; different species and strains have distinct properties that impact health differently. Thorne’s probiotic blend of 20 billion live organisms per capsule is made with four strains including Lactobacillus paracasei, which was found in one study to reduce dandruff and to restore a balanced scalp microbiome.

Thorne's probiotic blend undergoes clinical studies, and their "No List" steers ingredient selection and formulation to help ensure confidence in their product quality. The one downside is that the capsules contain a food additive. Additionally, this supplement is NSF Certified for Sport, guaranteeing high-quality ingredients screened for contaminants.

Form: Capsule | Type: Probiotics | Dosage: 1 capsule | Servings per container: 30