The Top 5 Supplements for Skin, Hair and Nails

There is strong evidence that Vitamin A improves wrinkles, with Examine.com rating the evidence as grade A. Vitamin A as a supplement is a vitamin derived from dietary (also synthesised), commonly taken as capsule or softgel. Studies typically use 700–3000mcg RAE.

Vitamin A is a fat-soluble vitamin essential for vision, immune function, and skin cell renewal. It is known to support skin health — reducing fine lines and improving skin thickness and quality — and is the basis for retinol-based skincare. It also plays a role in immune defence and is critical for healthy vision, particularly in low light. It is found in liver, dairy, eggs, and as beta-carotene in orange and leafy green vegetables. It is available as a capsule and should not be taken in high doses, as excess vitamin A accumulates in the body and can be toxic.

There is good evidence that Astaxanthin improves skin quality, with Examine.com rating the evidence as grade B. Astaxanthin as a supplement is a carotenoid derived from marine algae (haematococcus pluvialis), commonly taken as softgel capsule. Studies typically use 4–12mg.

Astaxanthin is a carotenoid pigment that gives salmon, shrimp, and flamingos their pink colour. It is one of the most potent antioxidants found in nature and is known to protect cells from oxidative damage. It can support skin health by reducing the effects of UV exposure, and it may improve endurance and reduce muscle soreness after exercise. It is also used to support eye health and cardiovascular function. It is available as a softgel capsule and is fat-soluble, so it is best taken with a meal.

There is good evidence that Cocoa Extract improves skin elasticity, with Examine.com rating the evidence as grade B. Cocoa Extract as a supplement is a plant extract derived from cacao bean, commonly taken as capsule. Studies typically use 500–1000mg.

Cocoa extract is derived from cacao beans and contains a concentrated form of the plant's natural antioxidant compounds. It is known to improve circulation, including blood flow to the brain, and research shows it can support memory, focus, and mood. It may also help to maintain healthy blood pressure over time. It is available as a capsule and is best taken with food.

There is good evidence that Nicotinamide improves skin quality, with Examine.com rating the evidence as grade B. Nicotinamide as a supplement is a vitamin derived from naturally occurring (also synthesised), commonly taken as capsule or topical. Studies typically use 500–1500mg (oral).

Nicotinamide is a form of vitamin B3 (niacin) that is particularly well researched for skin health. It is known to reduce acne breakouts, improve overall skin quality, and can help to fade areas of uneven skin tone. It is also used to reduce the risk of non-melanoma skin cancer in people with a history of sun damage. Unlike niacin, nicotinamide does not cause flushing. It is available as a capsule for oral use and is also widely used as a topical ingredient in skincare products — both forms have good evidence.

There is good evidence that Collagen Peptides improves wrinkles, with Examine.com rating the evidence as grade B. Collagen Peptides as a supplement is a protein derived from bovine / marine connective tissue, commonly taken as powder or capsule. Studies typically use 10–15g.

Collagen peptides are a form of protein derived from animal connective tissue — typically bovine or marine sources — that has been broken down into smaller, easily absorbed fragments. Collagen is the most abundant protein in the body and a key structural component of tendons, ligaments, cartilage, and skin. Supplementing with collagen peptides is known to support joint comfort and can help reduce joint pain associated with exercise. It can also support skin elasticity. It is most effective when taken with vitamin C, which is needed for collagen synthesis.