The 9 Best Vitamins and Supplements for Skin Health

Best Multivitamin

Nature Made Multivitamin + Omega 3 Gummies

View On Amazon $36 View On Walgreens $27 View On CVS $22

Multivitamins can be a good option if you want to be sure you are getting enough of various vitamins and minerals, especially if your diet lacks variety. Multivitamins like Nature Made Multivitamin + Omega 3’s can be a good option because they tend to have lower doses of each vitamin or mineral compared to single-nutrient megadose supplements. Compared to a multivitamin, single ingredient, high dose supplements can be a higher risk for toxicity or adverse health effects especially if you are not deficient in that nutrient.

We like Nature Made Multivitamin + Omega 3 because it is USP verified meaning it has been third-party tested to ensure the ingredients and dose on the label are accurate. It contains six key nutrients for skin health all in one supplement–vitamins A, C, D, and E, omega 3s, and zinc. 

Each two gummy serving provides:

• 83% Daily Value vitamin A
• 56% Daily Value vitamin C
• 250% Daily Value vitamin D
• 60% Daily Value vitamin E
• 35% Daily Value zinc

In addition to these skin health nutrients, it provides at least 100% Daily Value of the B-vitamins which are also important for making new, healthy skin cells. Nature Made offers these multivitamin gummies in men’s, women’s, and kids versions with slightly different nutrient compositions based on the unique needs of these groups. 

We also appreciate that these gummies have omega 3’s which are also a skin health nutrient; each serving provides 60 mg of DHA and EPA. While there is not a set recommended intake of DHA and EPA, some research suggests adults should aim to get 250-500 mg of EPA and DHA per day. Therefore, note you may want extra sources of omega 3’s throughout the day whether from food or a supplement.

These multivitamins are gummies which makes them tasty and easy to consume even if you struggle with swallowing pills. Note they do contain four grams of added sugars per serving— 8% Daily Value recommended by the Dietary Guidelines for Americans for someone who consumes 2,000 calories per day.

^{Key Specs:
Form: gummy | Type: vitamins A, B6, B12, C, D, and E, omega 3, zinc, folate, niacin | Dose: 2 gummies | Third-Party Certified: yes | Servings Per Container: 70}

Best Vitamin C

Nature Made Vitamin C 500 mg

View On Amazon $22 View On Walmart $13 View On Naturemade.com

While many associate vitamin C with immune health, it also plays a big role in skin health. In fact, some signs of vitamin C deficiency are fragile skin, poor wound healing, and bleeding gums.

Vitamin C is required for the synthesis of collagen–a protein that helps provide structure and elasticity to the skin. Vitamin C works with vitamin E to provide antioxidant protection from harmful UV rays, and damaged skin is lower in vitamin C compared to healthy skin.

If you’re looking for a vitamin C supplement, we suggest Nature Made Vitamin C 500 mg because it is USP verified and affordably priced. Since vitamin C is a water-soluble vitamin, if you consume more than what your body needs, you will excrete the excess in your urine.

The RDA for vitamin C is only 75 milligrams (mg) for women, 90 mg for men, and smokers need an additional 35 milligrams. These needs can easily be met through food. For example, the RDA for women can be met in about a cup of orange juice or 1/2 cup of sweet red pepper.

Since most people aren’t deficient in vitamin C, supplementation may not be necessary. However, for those who don't get enough foods with vitamin C and looking for a supplement, we recommend being mindful of the dosage. The tolerable upper intake level (UL) for vitamin C is 2,000 milligrams. We like that this Nature Made option is well below the UL with 500 milligrams per serving. If you’re looking to up your vitamin C intake through food, some other examples of good food sources include kiwi, broccoli, and strawberries.

^{Key Specs:
Form: pill | Type: vitamin C | Dose: 1 caplet | Third-Party Certified: yes | Servings Per Container: 100}

Best Vitamin D

Source Naturals Vitamin D-3 Liquid Drops

View On Amazon $17 View On Walmart $20 View On IHerb

Vitamin D deficiency could lead to skin conditions including atopic dermatitis (otherwise known as eczema) and psoriasis. Vitamin D supplementation has been shown to improve symptoms of eczema, especially when consumed with vitamin E.

Vitamin D3 is the most bioavailable type of vitamin D, which means it is the most efficiently absorbed form. We like vitamin D3 liquid drops from Source Naturals because they have been third-party tested, so you can feel confident that the label is accurate in regards to potency and ingredients. The recommended serving of nine drops provides 250 percent Daily Value of vitamin D, but you can easily adjust the dosage to fit your needs. 

Rakhi Roy, MS, RDN, LDN, founder and owner of Gut Skin Nutritionist, says, “The foods we normally eat cannot provide adequate doses of vitamin D (aside from fatty fish), so regular sun exposure or supplements may be necessary.” A vitamin D deficiency is one of the more common nutrient deficiencies especially amongst those who don’t spend much time outdoors. Getting bloodwork to check your levels can help a healthcare provider decide an appropriate Vitamin D supplement dose for you.

In addition to vitamin D3, this Source Naturals supplement contains lemon and orange essential oils and medium chain triglycerides (MCTs). MCTs are fats, and vitamin D is a fat-soluble vitamin. Therefore, the added MCTs may help with vitamin D absorption. Lemon and orange essential oils may add a pleasant flavor and are generally recognized as safe by the FDA. Although, it is worth noting that not everyone may want the added flavor in these drops.

^{Key Specs:
Form: liquid | Type: vitamin D3 | Dose: 9 drops | Third-Party Certified: yes | Servings Per Container: 695}

Best Collagen

Vital Proteins Original Collagen Peptides

View On Amazon $45 View On Walmart $23 View On Gnc.com $25

Collagen is an important building block of the skin. Valerie Agyeman, RD, LD, says, “Collagen is the most abundant protein in the body and plays an essential role in the structure of the skin, bones, muscles, and connective tissues. Collagen in the skin stimulates cell replacement, aids cell restoration, and prevents overall skin sagging—all of which are signs of aging.” 

Our bodies produce collagen naturally, although collagen production naturally goes down as we age. This decrease in collagen could lead to more wrinkles and a decrease in skin elasticity. Research suggests taking an oral collagen supplement may help reduce wrinkles and promote greater skin elasticity. 

We like Vital Proteins Collagen Peptides because it is NSF certified, so you can be confident that the amounts and ingredients listed on the label are accurate. It also contains hyaluronic acid and 90 milligrams of vitamin C—two other components that can promote skin health. It contains specific collagen types I and III which have been shown to play a role in skin health.

It is certified kosher as well as free from dairy, gluten, and sweeteners. Since it is unflavored, it is easy to add to your favorite beverage or soft food. 

Some research suggests that 2.5 to 15 grams of collagen supplementation is optimal for skin health, so you may not even need a full serving to reap the benefits of this supplement since each serving contains 20 grams of collagen.

^{Key Specs:
Form: powder | Type: collagen, vitamin C, hyaluronic acid | Dose: 2 scoops | Third-Party Certified: yes | Servings Per Container: 28}

Best Omega 3

Nature’s Bounty Fish Oil 1400 mg Softgels

View On Amazon View On Walmart $32 View On Costco.com $26

Omega 3 fatty acids are essential fatty acids which means we need to get them from food or supplements because our bodies do not produce them in adequate amounts. They are widely touted for their anti-inflammatory effects which is why they can be beneficial in treating and preventing heart disease and high cholesterol. 

While more research on omega 3’s role in skin health is needed, omega 3’s anti-inflammatory effects could be especially beneficial for those with skin diseases like eczema or psoriasis. Agyeman says, “Inflammation can damage the skin cells and result in inflammatory skin conditions like rosacea, psoriasis, rash, dandruff, and acne.”

If a healthcare professional recommends an omega 3 supplement, we recommend Nature’s Bounty Fish Oil Softgels because they are USP verified and provide 980 mg combined of EPA and DHA. How much omega 3’s you need per day depends on your age, gender, and other health factors, but this dose is above the recommended range of 250-500 mg of DHA and EPA according to some research.

The softgels also come with a coating to minimize the fishy aftertaste dreaded by many who take fish oil supplements. If you don’t like fish or struggle to consume it regularly, these may be a helpful addition for your overall and skin health.

^{Key Specs:
Form: softgel | Type: omega 3 | Dose: 1 softgel | Third-Party Certified: yes | Servings Per Container: 130}

Best CoQ-10

GNC CoQ-10, 100 mg

View On Amazon $16 View On Walmart $40 View On Riteaid.com $28

Coenzyme Q 10 (CoQ10) has antioxidant properties which are mainly associated with heart health and lowering blood pressure, but CoQ-10 may also benefit skin health. A small 2017 study found that 50 to 150 milligrams of daily CoQ-10 supplementation for 12 weeks reduced visible wrinkles around the eyes, lips, and nose in middle-aged women with the higher dose having a stronger benefit. However, fine lines associated with frown lines and on the forehead did not differ with CoQ10. 

CoQ10 may benefit skin health from its antioxidant properties and also the role it plays in mitochondrial health. Because skin cells are constantly being replaced, mitochondria in skin cells play an important role for health. However, as we age and with UV ray exposure, skin CoQ10 levels go down. Therefore, researchers suggest increasing CoQ10 levels may help skin health as we age.

While research suggests CoQ10 has skin health benefits, note more research is needed on the benefits of taking CoQ10 orally and ideal dosage for skin health. 

If a CoQ-10 supplement has been cleared for you from a healthcare professional, we suggest the GNC 100 milligram CoQ10 option because GNC had this supplement tested in a 2022 review of coQ10 supplements through ConsumerLab.com’s voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination. 

This dosage also allows for some flexibility. For heart health benefits from CoQ10, one to four tablets after meals is a general serving suggestion. However, if you’re taking this specifically for a potential skin health benefit, the dose may be less than this amount. A healthcare professional can recommend the dose to best suit your needs.

^{Key Specs:
Form: softgel | Type: CoQ-10 | Dose: 1 softgel | Third-Party Certified: yes | Servings Per Container: 60}

Best Vitamin E

Kirkland Signature Vitamin E 180 mg

View On Walmart $21 View On Costco.com $16

Vitamin E is an antioxidant that has important roles in immune health, eye, brain, and skin health. It can play a role in reducing UV damage to the skin and promoting wound healing. Vitamin E can often be in topical skin care products, but making sure you’re getting enough vitamin E in your diet can also benefit the skin. 

Agyeman says, “According to one study, low vitamin A and E plasma levels have an important role in the [development] of acne. Consuming food sources of vitamin E and A, or taking a healthcare professional-approved supplement might be beneficial for individuals with acne.”

We can get vitamin E from many foods including nuts, seeds, fortified cereals, and vegetable oils. Since it is a fat-soluble vitamin, it is best absorbed with dietary fat. Many people consume adequate amounts of vitamin E from food alone, but for some people with GI disorders that inhibit fat absorption a vitamin E supplement may be beneficial.

If a vitamin E supplement has been recommended for you, we like the Kirkland Signature 180 milligram option because it is USP verified and well below the UL for vitamin E of 1,000 milligrams. Each softgel has 180 mg—1,200% Daily Value. We also like that this supplement is budget-friendly.

If you take any medication, be sure to consult a healthcare professional before taking vitamin E. Vitamin E supplement may interfere with anticoagulant, antiplatelet, or simvastatin medications or interfere with chemotherapy or radiation treatments. 

^{Key Specs:
Form: softgel | Type: vitamin E | Dose: 1 softgel | Third-Party Certified: yes | Servings Per Container: 500}

Best Zinc

Good State Ionic Liquid Zinc Ultra Concentrate

View On Amazon $19 View On Walmart $18 View On Goodstate.com

Like vitamin C, zinc is often associated with immunity. However, being deficient in zinc can greatly impact skin health. Delayed wound healing, acrodermatitis enteropathica, cheilitis, and dermatitis can all be signs of zinc deficiency. Therefore, taking a zinc supplement can be helpful for skin health if you are zinc deficient. 

People with inflammatory bowel disease (IBD), who had bariatric surgery, vegans, those who are pregnant or lactating are all at a higher risk for not getting enough zinc in the diet. People with IBD are particularly at a higher risk for zinc deficiency.

Keep in mind taking extra zinc won’t significantly impact other aspects of skin health like elasticity or acne. If you get enough zinc in your diet and don’t have absorption issues, you will likely not notice a skin health benefit if you take extra zinc. Good food sources of zinc include oysters, beef, fortified breakfast cereals, and pumpkin seeds. 

If a healthcare professional has recommended a zinc supplement, we like Good State’s Ionic Liquid Zinc because it is third-party tested so we can trust there are no contaminants. We like that it is a moderate dose, containing 100 percent Daily Value of zinc per serving, but since it is liquid it is easy to adjust the dose to meet your needs. It is also flavorless so it shouldn’t impact the taste of whatever drink you choose to mix it in.

^{Key Specs:
Form: liquid | Type: zinc | Dose: 10 drops | Third-Party Certified: yes | Servings Per Container: 118}

Best Vitamin A

Spring Valley Vitamin A, 2400 mcg

View On Amazon $13 View On Walmart $5

Vitamin A is arguably most widely associated with its role in eye health, but it also plays a role in skin and immune health. In fact, many topical skin care products have vitamin A (or retinol) as an ingredient.

Roy says, “Vitamin A promotes cell turnover and supports the immune system. It protects the body from infections by keeping the skin and tissues in the digestive and respiratory tract healthy.” Vitamin A deficiency can cause delayed wound healing and fragile skin.

Like many other nutrients for skin health, the majority of Americans consume enough vitamin A from food alone. However, those with gastrointestinal absorption issues or cystic fibrosis are at an increased risk for vitamin A deficiency and may best benefit from a vitamin A supplement.

Foods rich in vitamin A include sweet potatoes, carrots, and spinach. These kinds of plant sources of vitamin A are less bioavailable, but cooking them increases their bioavailability. Animal sources of vitamin A, like eggs, liver, and fish, have a much higher bioavailability.

If you do need supplementation to prevent or treat a deficiency, we like Spring Valley’s 2400 mcg option because it is third-party tested. Most vitamin A supplements on the market come in very high doses. We like that Spring Valley’s is below the 3,000 mcg UL for vitamin A.

Note the form of vitamin A used is made from fish, and gelatin is used in this supplement. Therefore, it is not a good fit for those with fish allergies or avoiding these animal ingredients.

If you use creams or gels to put on your skin, a healthcare professional can check to see if they have retinoid, retinol, retinyl-palmitate, retinyl-acetate, retinaldehyde ingredients, as these are vitamin A derivatives. Before adding an oral vitamin A supplement, check with a healthcare professional to see what is the best form of vitamin A supplements—and how much—you may need for your skin health.

^{Key Specs:
Form: softgel | Type: vitamin A | Dose: 1 softgel | Third-Party Certified: yes | Servings Per Container: 250}

Best for Skin Hydration

Ritual HyaCera

View On Amazon $60 View On Ritual.com

If you're looking for a skin health supplement to target wrinkles and promote healthy skin hydration, we recommend Ritual HyaCera. Ritual includes a specific low molecular weight hyaluronic acid that has been shown in research studies to provide benefits for fighting wrinkles and improving skin hydration. Hyaluronic acid is usually thought of as a topical skin supplement, but it can also be taken orally. It has been shown to be helpful for preventing and treating wrinkles associated with aging and chronic sun exposure.

Another research-backed ingredient included in this supplement is Ceratiq. Research has shown this wheat oil-derived ingredient when taken as a supplement for 3 months can help improve skin hydration.

We appreciate Ritual has strong third-party testing, traceable ingredients, and this supplement dose is just one capsule (and comes pleasantly vanilla-scented). It is vegan, gluten-free, and non-GMO verified. One thing to keep in mind, as with any supplement, is it may take at least three months to notice any skin benefits. It should also be taken consistently for best results. If you are pregnant, breastfeeding, or take medications, be sure to consult a healthcare professional before taking.

Key Specs:

Form: capsule | Type: hyaluronic acid, ceratiq | Dose: 30 capsules | Third-Party Certified: yes | Servings Per Container: 30