Highest effect
Collagen
Other
Impact
Highest effect
Typical dose:2.5–15 g / day
Hydrolyzed collagen peptides are clinically shown to be well-absorbed and effective at increasing skin hydration, elasticity, and dermal collagen density. Supplementation helps counteract the age-related decline in collagen production, leading to a visible reduction in fine lines and wrinkles.
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Hyaluronic Acid
Other
Impact
Highest effect
Typical dose:120–240 mg / day
Hyaluronic Acid is a key molecule for skin hydration, capable of holding up to 1000 times its weight in water. Clinical trials demonstrate that oral supplementation is effectively absorbed and increases the skin's moisture content, leading to a visible reduction in dryness and wrinkles and improved skin smoothness.
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Vitamin C
Vitamin
Impact
Highest effect
Typical dose:250–1000 mg / day
The body cannot produce collagen without adequate Vitamin C, making it foundational for skin strength and repair. As a potent antioxidant, it neutralizes free radicals generated by sun exposure and pollution, working synergistically with Vitamin E to protect skin integrity.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–30 mg / day
Zinc is essential for the function of enzymes involved in skin repair and cell turnover. It possesses anti-inflammatory properties, making it particularly effective for managing inflammatory conditions like acne, and plays a role in protecting against UV-induced damage.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin is a potent carotenoid that accumulates in the skin, providing protection against UVA-induced oxidative stress. Clinical studies have shown it can improve skin texture, elasticity, and moisture content while reducing the appearance of wrinkles and age spots.
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Ceramide
Other
Impact
High effect
Typical dose:20–80 mg / day
Ceramides are waxy lipids that make up over 50% of the skin's protective barrier. Oral supplementation with plant-derived ceramides (phytoceramides) has been shown to migrate to the stratum corneum, improving skin barrier function, increasing hydration, and reducing dryness and itching.
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Coenzyme Q10
Other
Impact
High effect
Coenzyme Q10 is a fat-soluble antioxidant found in every cell, essential for mitochondrial energy production. It helps protect skin cells from damage caused by UV radiation and other environmental stressors, and has been shown to reduce the appearance of wrinkles by supporting cellular repair.
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Copper
Mineral
Impact
High effect
Copper is required by the enzyme lysyl oxidase, which cross-links collagen and elastin fibers, giving skin its strength and elasticity. It also functions as a cofactor for the antioxidant enzyme superoxide dismutase. As a trace mineral, it is foundational but needed in small, balanced amounts, often alongside zinc.
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Gamma Linolenic Acid
Fatty Acid
Impact
High effect
Typical dose:240–500 mg / day
Gamma-Linolenic Acid (GLA), found in oils like borage and evening primrose, is converted into anti-inflammatory prostaglandins. It is highly effective for improving skin barrier integrity, increasing hydration, and reducing symptoms of inflammatory skin conditions like eczema and dermatitis.
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Gluthathione
Other
Impact
High effect
Typical dose:500–1000 mg / day
As the body's master antioxidant, glutathione protects skin cells from oxidative damage caused by UV radiation and pollutants. It also plays a role in detoxification pathways and may influence melanin synthesis by inhibiting the tyrosinase enzyme, potentially leading to a brighter, more even skin tone. Oral bioavailability can be a concern, with S-acetyl or liposomal forms often preferred.
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Glycine
Amino Acid
Impact
High effect
Glycine constitutes approximately one-third of collagen's structure. Supplementing ensures a sufficient supply of this key amino acid, which is crucial for the body's ability to synthesize new collagen, thereby promoting skin elasticity, firmness, and hydration.
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Green Tea
Botanical
Impact
High effect
Green tea is rich in catechins, particularly EGCG, which are powerful antioxidants. Clinical studies show that oral supplementation with green tea polyphenols can reduce inflammation and DNA damage from UV radiation, improve skin elasticity and moisture, and decrease skin roughness.
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Lycopene
Botanical
Impact
High effect
Typical dose:5–15 mg / day
Lycopene is a carotenoid antioxidant that accumulates in the skin, helping to neutralize free radicals generated by UV radiation. This internal photoprotection can reduce photodamage and support the skin's natural defense mechanisms, contributing to a more resilient complexion.
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N-Acetyl Glucosamine
Other
Impact
High effect
Typical dose:500–1000 mg / day
As a direct precursor to hyaluronic acid (HA), N-Acetyl Glucosamine promotes the body's natural production of this powerful humectant, improving skin moisture, elasticity, and firmness. It has also been shown to inhibit tyrosinase activity, the enzyme responsible for melanin production, which can help reduce hyperpigmentation and even out skin tone.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:500–2000 mg / day
The omega-3 fatty acids EPA and DHA are potent anti-inflammatory agents that can help manage conditions like eczema, psoriasis, and acne. They are also integral components of cell membranes, strengthening the skin's barrier function to seal in moisture and keep out irritants.
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Proline
Amino Acid
Impact
High effect
Typical dose:500–2000 mg / day
Proline is one of the primary amino acids that make up the structure of collagen. Supplementing with proline can provide the necessary raw materials to support the body's production of collagen, which is essential for skin firmness and elasticity. Its effect is most pronounced when paired with other cofactors like Vitamin C.
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Propolis
Botanical
Impact
High effect
Typical dose:250–500 mg / day
Propolis provides a multi-faceted approach to skin health. Its antimicrobial properties can help manage acne-causing bacteria, while its anti-inflammatory effects soothe irritation and redness. As an antioxidant, it protects skin from environmental damage and supports tissue regeneration, aiding in wound healing and overall skin health.
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Resveratrol
Botanical
Impact
High effect
Resveratrol activates sirtuins, proteins associated with cellular longevity, and provides powerful antioxidant protection against free radical damage from sun exposure and pollution. This helps to preserve collagen and elastin, reducing signs of premature aging.
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Selenium
Mineral
Impact
High effect
Selenium is a core component of glutathione peroxidase, one of the body's most powerful antioxidant enzymes. This enzyme protects skin cells from damage caused by free radicals and UV radiation. Adequate selenium levels support skin elasticity and help prevent premature aging.
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Silicon
Mineral
Impact
High effect
Silicon is a trace mineral that plays a key role in the formation and stabilization of collagen. It activates hydroxylating enzymes involved in collagen synthesis, leading to improved skin strength, elasticity, and hydration. It is often supplemented as orthosilicic acid or from botanical sources like bamboo or horsetail.
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Vitamin E
Vitamin
Impact
High effect
Typical dose:100–400 IU / day
Vitamin E is the most abundant antioxidant in the epidermis, protecting the skin's lipid structures from free radical damage. It works in concert with Vitamin C to provide comprehensive protection against environmental stressors like UV light and pollution.
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Moderate effect
Flax
Botanical
Impact
Moderate effect
Typical dose:7–21 grams / day
The alpha-linolenic acid (ALA) in flaxseed is a plant-based omega-3 that helps maintain the skin's lipid barrier, locking in moisture. While less potent than marine omega-3s, its anti-inflammatory properties can help soothe skin irritations and promote a smoother complexion.
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Situational effect
Biotin
Vitamin
Impact
Situational effect
Biotin (Vitamin B7) is an essential cofactor for enzymes vital for healthy skin cells. Supplementation is most effective for individuals with a deficiency, which can manifest as dermatitis. For those with adequate dietary intake, its benefit is supportive rather than primary.
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Chlorophyll
Other
Impact
Situational effect
Typical dose:100–300 mg / day
Chlorophyll acts as an internal deodorant and has antioxidant properties that can help protect cells from oxidative stress. While some evidence suggests it may reduce inflammation and aid in healing, its direct, high-impact benefits for skin when taken orally are less established than other targeted antioxidants.
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Niacin
Vitamin
Impact
Situational effect
Typical dose:250–750 mg / day
Supplementing with Niacinamide (a non-flushing form of Niacin/Vitamin B3) has been shown to increase the production of ceramides and other barrier lipids, enhancing barrier function. Its anti-inflammatory effects make it beneficial for conditions like acne and rosacea, improving overall skin tone and texture.
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Omega-6
Fatty Acid
Impact
Situational effect
Typical dose:11–22 grams / day
The omega-6 fatty acid linoleic acid is a direct precursor to ceramides, which are vital for a healthy skin barrier and moisture retention. While essential, most modern diets contain sufficient or excessive amounts of omega-6. Supplementation is only beneficial if intake is low or to obtain specific forms like GLA.
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Omega-9
Fatty Acid
Impact
Situational effect
Typical dose:10–25 grams / day
Omega-9 fatty acids (e.g., oleic acid) are monounsaturated fats that contribute to the skin's lipid layer. However, they are non-essential, as the body can produce them. While beneficial in a balanced diet, targeted supplementation is a low priority compared to essential fatty acids like omega-3.
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Riboflavin
Vitamin
Impact
Situational effect
Typical dose:1.3–10 mg / day
Riboflavin (Vitamin B2) is crucial for cellular function and repair. While adequate levels are essential for skin health, supplementation is primarily beneficial for preventing or correcting a deficiency, which can manifest as skin disorders like dermatitis. For those with adequate dietary intake, its additional benefit is supportive rather than primary.
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Sulfur
Mineral
Impact
Situational effect
Typical dose:1000–3000 mg / day
Sulfur, typically supplemented as MSM (Methylsulfonylmethane), is a building block for keratin and collagen, the primary structural proteins in the skin. It supports the integrity and resilience of skin tissue. While important, its role is foundational and supportive rather than acute, making it beneficial but less of a priority than direct collagen precursors or potent antioxidants.
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Vitamin A
Vitamin
Impact
Situational effect
Typical dose:2500–10000 IU / day
Vitamin A is essential for normalizing skin cell proliferation and differentiation. Its derivatives (retinoids) are a cornerstone for treating acne by preventing clogged pores. It also stimulates collagen production, making it effective for reducing wrinkles, but should be used with caution due to potential toxicity at high doses.
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Vitamin B5
Vitamin
Impact
Situational effect
Typical dose:50–250 mg / day
Vitamin B5 (Pantothenic Acid) is involved in synthesizing coenzyme A, which is essential for fatty acid metabolism. This supports the skin's lipid barrier, aiding hydration and wound healing. It is particularly noted for its potential to help regulate sebum production, making it situationally useful for acne-prone skin.
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