I think the skin care industry has gone bananas. Walk into any department store or scroll through Instagram and you'll be hit with $300 serums, miracle creams, and in-clinic treatments all promising to turn back the clock - most of it marketing fluff backed by zero meaningful science and a lot of before-and-after lighting tricks.
I know because I spent years in the middle of it. As a medical esthetician, I worked with clients invested heavily in the latest anti-aging treatments and luxury serums, and although some treatments genuinely helped, the clients whose skin looked amazing weren’t the ones spending the most on ‘medical grade’ skincare. They were the ones whose internal health was dialled in.
So here are the five supplements I think matter for skin health, ranked by importance. No fancy “anti-aging” claims. They just have real science behind them.
1. Vitamin C - The Foundation
If you only take one supplement for your skin, this is it. Vitamin C isn’t optional for skin health - it’s a biological requirement. Your body cannot synthesize collagen without it.
Think of vitamin C as the foundation of a house. You can install gorgeous countertops and designer light fixtures, but if the foundation is cracked, none of it holds up. Collagen is the structural protein that keeps skin firm, plump, and resilient. Without adequate vitamin C, that collagen production slows down, and no amount of retinol or hyaluronic acid can compensate for what isn’t being built from the inside.
Beyond collagen, vitamin C is a potent antioxidant that neutralizes UV-induced free radicals, supports wound healing, and helps fade hyperpigmentation by inhibiting excess melanin production. It also regenerates vitamin E after it’s been used up fighting oxidative damage; so it’s not just protecting your skin, it’s recharging your other defences too.
But your body can’t store it, so consistent daily intake matters more than mega-dosing once in a while.
I noticed this for myself. When I was 35 and had just given birth to my twins, I was completely depleted. As exhausted as I felt on the inside, my skin showed it just as clearly on the outside. It was dull, lifeless, and had almost a greyish tint to it. No amount of topical product was making a dent.
My naturopathic doctor told me to start supplementing with vitamin C. I honestly wasn’t expecting much - but within a couple of weeks, my skin was completely glowing. The difference was so dramatic that people were commenting on it.
Later, when I became an esthetician, vitamin C supplementation was always one of the first things I recommended to clients. It’s one of the safest supplements you can take - it’s water-soluble, so if your body gets more than it needs, you just pee out the excess. There’s very little risk and, as I can personally attest, the potential upside is enormous.
2. Omega-3 Fatty Acids (EPA/DHA) - The Anti-Inflammatory Base
Omega-3s aren’t technically antioxidants, but they might be just as important for skin as anything on this list. Their superpower is managing inflammation, and chronic, low-grade inflammation is one of the biggest drivers of skin issues, from acne and rosacea to premature aging and barrier dysfunction. If you or your teen are dealing with hormonal breakouts, this is especially important because inflammatory acne is an inflammation problem.
Think if your skin is a house, omega-3s are the insulation. You might not see them working, but they’re preventing damage from accumulating behind the walls. Without them, every minor stressor, UV exposure, pollution, hormonal shifts, poor sleep, triggers an outsized inflammatory response that breaks down collagen and accelerates aging.
EPA and DHA also support the skin’s lipid barrier, which is what keeps moisture in and irritants out. A compromised barrier is the root cause of so many issues people try to fix with expensive topicals, when the real problem is structural.
Most people are significantly deficient in omega-3s relative to their omega-6 intake, which tips the body toward a pro-inflammatory state. Correcting that ratio alone can make a visible difference in skin clarity and tone.
3. Astaxanthin - The Cellular Bodyguard
Astaxanthin is a carotenoid (the pigment that makes salmon and shrimp pink) and it is roughly 6,000 times more effective than vitamin C at neutralizing a specific type of free radical called singlet oxygen.
But what makes it unique is because most antioxidants work on either the inside or the outside of cell membranes. Astaxanthin works on the entire membrane, protecting both sides simultaneously. Think of it as a high-end security system that covers every entry point, not just the front door.
The clinical research on astaxanthin is also compelling. Studies show measurable improvements in skin elasticity, moisture retention, and UV resistance with consistent supplementation. It’s not going to replace sunscreen, but it adds another layer of internal photoprotection that works from the inside out.
4. Glutathione - The Recycler
Glutathione is often called the body’s “master antioxidant,” and the title is earned. It’s produced naturally in every cell and plays a central role in detoxification, immune function, and for skin, it recycles other antioxidants after they’ve done their job.
This is where the system piece comes in. Vitamin C regenerates vitamin E. Glutathione regenerates vitamin C. It’s a relay team, not a group of solo athletes. When your glutathione levels are adequate, your entire antioxidant defence system works more efficiently. When they’re depleted, from stress, poor sleep, alcohol, environmental toxins, everything suffers.
Glutathione also influences melanin production, which is why it’s become popular for skin brightening. It shifts melanin synthesis toward lighter pheomelanin rather than darker eumelanin, which can help with uneven tone and hyperpigmentation over time. There’s also growing interest in how glutathione supports the detoxification pathways that process excess hormones; which matters for anyone dealing with hormonal acne, because when your body can’t efficiently clear hormonal byproducts, your skin often pays the price.
But oral glutathione has historically poor bioavailability. Your gut breaks most of it down before it reaches your bloodstream. Liposomal and S-acetyl-L-glutathione forms have significantly better absorption, so if you’re going to invest in this one, the delivery format matters a lot. Think of it like having a brilliant contractor who’s only useful if they actually show up to the job site - the right form ensures they get there.
5. Vitamin D - The One You’re Probably Missing
I debated this last spot, but for my audience - many of whom live in Canada - vitamin D wins on practicality. The reality is that most Canadians are deficient for significant portions of the year, and most don’t realize it’s affecting their skin.
Vitamin D is essential for skin cell turnover - the process by which old cells shed and new ones take their place. When turnover slows, you get dullness, congestion, and that “tired” look that no amount of exfoliation fully fixes. It also plays a key role in immune regulation within the skin, and emerging research links low vitamin D levels to increased acne severity, slower wound healing, and impaired barrier function.
For teens struggling with persistent breakouts, a simple blood test to check vitamin D levels is worth taking. You don’t want to blindly take this supplement unless you know it is needed as it can also make acne worse.
Think of vitamin D as the building permit for your skin’s renovation project. You can have all the materials and workers ready, but without it, nothing moves forward properly.
The Bigger Picture: They Work as a System
Most supplement articles won’t tell you that these five supplements function as an interconnected system, and that synergy is where the real results come from.
Vitamin C regenerates vitamin E after it neutralizes free radicals. Glutathione then recycles vitamin C so it can go back to work. Omega-3s reduce the overall inflammatory load on your body, which means your antioxidants aren’t constantly being depleted just putting out fires. Astaxanthin fills the gaps that other antioxidants can’t reach, spanning entire cell membranes for comprehensive protection. And vitamin D ensures the skin cells themselves are turning over and functioning properly - so all that protection has healthy cells to protect.
When one piece is missing, the others have to work harder to compensate. When they’re all present, each one amplifies the effectiveness of the rest.
I believe skin health is an 80/20 split - 80% what’s happening inside your body, and 20% what you put on it topically. So spend your money where it counts the most. For most people, a good retinol and your favourite hydrating moisturizer is really all you need on the outside.
For acne specifically, my approach includes hypochlorous acid spray - it’s gentle enough for even the youngest teenagers and effective enough that I trust it for my own kids. If you’re dealing with breakouts, I’d also recommend reading my blog on the Two Supplements Worth Taking for Acne, and download my FREE ebook on 12 Weeks to Clear Hormonal Acne.
A Final Note
Supplements are exactly that - supplemental. They work best alongside the basics: adequate sleep, hydration, a nutrient-dense diet, stress management, as well as skin care. No capsule replaces those foundations.
But when the foundations are in place and you want to give your skin an internal advantage, these five are where I’d put my money. Not because of marketing promises but because of what the science supports.
Your skin is built from the inside out. Feed it accordingly.
Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medications, or managing a health condition.