Best Supplements for Skin Health: Collagen, Omega-3s and Zinc
Collagen peptides modestly improved skin hydration and elasticity in trials; zinc has some evidence for acne. Sunscreen beats any pill. See doses and limits.
By the editorial team · Updated Oct 14, 2026 · 3 sources cited
The best supplements for skin health offer modest benefits. Collagen peptides improved skin hydration and elasticity in a meta-analysis of trials, many industry-funded. Zinc has some evidence for acne, and omega-3s may help some inflammatory skin conditions. Daily sunscreen, not smoking and proven skincare do far more for skin aging.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Collagen peptides | C | 2.5–10 g a day for 8–12 weeks | Modest hydration and elasticity improvements. |
| Zinc (acne) | C | As studied; under 40 mg/day long term | Less effective than standard acne treatments. |
| Omega-3 | C | 1–2 g a day | Some evidence in inflammatory skin conditions. |
| Vitamin C (if intake is low) | C | Meet the RDA | Needed for collagen; topical forms are studied separately. |
A: strong · B: moderate · C: limited or mixed · D: good evidence of no benefit. See the evidence database.
Skin basics
Broad-spectrum SPF 30+ every day, moisturizer, not smoking and enough sleep. Related: hair and nails.
Ingredient guides
Frequently asked questions
What's the best anti-aging supplement for skin?
None outperform daily broad-spectrum sunscreen and avoiding smoking. Collagen has the most supplement research.
Can supplements cure acne?
No. Proven treatments include topical retinoids, benzoyl peroxide and prescription options.
Sources
Educational content, not medical advice. Read our medical disclaimer.