Skin & hair
Check what applies to you and the best-matched supplements move to the top.
Nothing checked yetDefault order, by strength of evidence.
Bottom line
For skin & hair, start with Omega-3, Zinc, Collagen. The first one to look at is Omega-3 — 2,000–3,000 mg of EPA+DHA a day; After meals, split up. Give it at least 2–3 months.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | Omega-3Matches your checks Helps lower inflammation and balance oil production, so it may help inflamed acne and eczema-prone skin. |
B | After meals, split up. Give it at least 2–3 months. | 2,000–3,000 mg of EPA+DHA a day | Don't start with a high dose all at once. Begin with 1 capsule and work up. | Compare products |
| 2 | ZincMatches your checks Helps reduce oil and calm inflammation. It has some of the strongest evidence among acne supplements. |
B | After a meal. If you take 30 mg, split it between breakfast and lunch. | 20–30 mg a day (upper limit 35–40 mg) | On an empty stomach it often causes nausea, and long-term use can lead to low copper. | Compare products |
| 3 | CollagenMatches your checks Officially recognized in some countries for supporting skin hydration and the health of sun-damaged skin. |
B | Ideally on an empty stomach; after a meal if it bothers your stomach. Give it at least 1–2 months. | About 3,000 mg a day (range 2.5–10 g) | Don't expect fast changes like a cosmetic procedure. If you're allergic to fish, avoid fish collagen. | Compare products |
| 4 | Vitamin CMatches your checks Essential for making collagen, and helps reduce free radicals caused by UV exposure. |
B | After meals, split into 2–3 doses a day | Start at 1,000 mg a day | High doses can cause heartburn or diarrhea. Use caution if you have kidney stones. | Compare products |
| 5 | ProbioticsMatches your checks If your skin flares when your gut is off, balancing the gut may help ease breakouts. |
C | Before breakfast, consistently for 6 months or more | 1 capsule of 5–10 billion CFU a day | If you get hives or a fever, that's not a "detox reaction." Stop taking it. | Compare products |
| 6 | B-complexMatches your checks The skin vitamins: pantothenic acid (B5) for oil control and biotin (B7) for hair and nails. |
C | After breakfast or lunch | 1 B-complex capsule. For acne, some people go up to 500 mg of pantothenic acid. | There's little research on pantothenic acid for acne. Stop high-dose biotin before blood tests. | Compare products |
| 7 | GlutathioneMatches your checks Used for brightening and dark spots because it may reduce melanin pigment buildup. |
C | Best on an empty stomach (liposomal forms can be taken anytime) | 250–500 mg a day | How well it's absorbed is debated. Stop if you get pimples or itching. | Details |
| 8 | GLA (gamma-linolenic acid)Matches your checks Added to help ease itching and inflammation from eczema when omega-3 alone wasn't enough. |
C | After meals, split between morning and evening | 2 capsules a day of 1,300 mg evening primrose oil | It's an omega-6, so it's best taken with omega-3. | Details |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Blood thinners such as warfarin (Coumadin) and aspirinOmega-3 · GLA · Vitamin C (high dose)May make you bleed more easily or throw off clotting test results. Talk to your doctor.
ImmunosuppressantsProbiotics · GLAThere's a risk of interactions or infection. Talk to your doctor before taking them.
AntibioticsProbioticsBacterial probiotics may work less well. Space them at least 2 hours apart.
Thyroid and heart blood testsB-complex (high-dose biotin)Can throw off test results. Stop it 1–3 days before the test.
Birth control pillsVitamin C (high dose)May raise estrogen levels, which can increase flushing, a racing heart or headaches.
Being treated for an autoimmune diseaseGlutathioneSymptoms have gotten worse at high doses in some cases. Talk to your doctor.
Before supplements: daily habits
- 01Supplements alone aren't enough for acne. Pair them with step-by-step skincare and topical treatments.
- 02Change your razor often. Bacteria on razors can cause folliculitis and chin breakouts.
- 03Applying sunscreen carefully comes before anything you swallow.
- 04If your nails break easily and your hair is dry and brittle, first check your diet for enough protein.
- 05Add new supplements one at a time so you can tell what's causing any skin reaction.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Burp Less Ultra Omega-3 from Fish Oil 1400 mgBest value Nature Made |
EE (ethyl ester), enteric-coated | 935 mg | 90 | Low | Amazon → |
| Triple Strength Omega-3 950 mg Solgar |
EE (ethyl ester) | 882 mg | 100 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 2400 mg, Lemon Nature's Branch |
Form not listed, lemon flavor | 1440 mg | 180 | Low | Amazon → |
| Extra-Strength Omega-3 Fish Oil 1000 mg + Vitamin E, Lemon NatureWise |
EE (ethyl ester), lemon flavor | 1000 mg | 60 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 1250 mg (Wild Alaska Pollock) Sports Research |
rTG (re-esterified triglyceride) | 950 mg | 90 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 2000 mg Dr. Tobias |
Form not listed, enteric-coated | 1400 mg | 180 | Average | Amazon → |
| Burp Less Omega-3 Fish Oil 1400 mg Minis Nature Made |
EE (ethyl ester), mini softgels | 930 mg | 60 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 3000 mg, Lemon BioSchwartz |
Form not listed, lemon flavor | 2100 mg | 90 | Average | Amazon → |
Compare all Omega-3 products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Zinc 30 mg TabletsBest value Nature Made |
Zinc gluconate | 30 mg | 100 | Low | Amazon → |
| Chelated Zinc 22 mg Tablets Solgar |
Glycinate amino acid chelate | 22 mg | 250 | Low | Amazon → |
| Zinc Picolinate 22 mg Tablets Solgar |
Zinc picolinate | 22 mg | 100 | Average | Amazon → |
| Zinc Balance 15 mg with Copper 1 mg Capsules Jarrow Formulas |
Zinc L-methionine sulfate (OptiZinc) + copper gluconate | 15 mg | 100 | Average | Amazon → |
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Super Collagen + C, 360 CapletsBest value NeoCell |
Tablets: bovine types I and III hydrolyzed collagen + vitamin C | 6 tablets: collagen 6,000 mg | 360 | Low | Amazon → |
| Hydrolyzed Collagen Peptides Powder, Unflavored (1 lb) Orgain |
Powder: bovine types I and III peptides, single ingredient | Collagen 20 g per serving | 22 | Low | Amazon → |
| Grass Fed Collagen Peptides, Unflavored (28 Servings) Garden of Life |
Powder: bovine hide peptides + probiotic (Bacillus coagulans) | Collagen 20 g per serving | 28 | Low | Amazon → |
| Quick Dissolve Collagen Peptides, Unflavored (16 oz) Great Lakes Wellness |
Powder: bovine types I and III peptides, single ingredient | Collagen 12 g per serving | 38 | Low | Amazon → |
| Super Collagen Peptides Powder, Unflavored (14 oz) NeoCell |
Powder: bovine types I and III hydrolyzed collagen, single ingredient | Collagen 10 g per serving | 40 | Low | Amazon → |
| Collagen Peptides Advanced, Unflavored (20 oz) Vital Proteins |
Powder: bovine hide peptides + vitamin C and hyaluronic acid | Collagen 20 g per serving | 28 | Low | Amazon → |
| Collagen Peptides, Unflavored (16 oz) Sports Research |
Powder: bovine hydrolyzed peptides, single ingredient | Collagen 11 g per serving | 41 | Average | Amazon → |
| Collagen Protein, Unflavored (42.3 oz) Bulletproof |
Powder: hydrolyzed collagen, single ingredient | Collagen 20 g per serving | 60 | Average | Amazon → |
Compare all Collagen products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Ascorbic Acid (Vitamin C) Powder 1 kgBest value BulkSupplements.com |
Ascorbic acid powder | 1000 mg | 1000 | Low | Amazon → |
| Vitamin C 500 mg Bronson |
Ascorbic acid (plain) | 500 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg (previously Amazon Elements) Amazon Basics |
Ascorbic acid (plain) | 1000 mg | 300 | Low | Amazon → |
| Vitamin C 500 mg with Rose Hips Nature Made |
Ascorbic acid (plain) | 500 mg | 130 | Low | Amazon → |
| Sodium Ascorbate Buffered Vitamin C Powder 16 oz NutriBiotic |
Buffered (sodium ascorbate) powder | 1100 mg | 363 | Low | Amazon → |
| C-1000 Sustained Release with Rose Hips NOW Foods |
Time-release ascorbic acid + rose hips 25 mg | 1000 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg Caplets Nature's Bounty |
Ascorbic acid (plain) | 1000 mg | 100 | Low | Amazon → |
| Vitamin C 1000 mg with Rose Hips Nutricost |
Ascorbic acid (plain) + rose hips 25 mg | 1000 mg | 240 | Low | Amazon → |
Compare all Vitamin C products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Saccharomyces Boulardii + MOSBest value Jarrow Formulas |
Saccharomyces boulardii (probiotic yeast) + MOS | 1 capsule: 5 billion | 180 | Low | Amazon → |
| Probiotic-10 25 Billion NOW Foods |
Danisco 10-strain capsule | 1 capsule: 25 billion CFU | 100 | Low | Amazon → |
| Colon Health Daily Probiotic Phillips' |
LGG + BB-12 | 1 capsule: 3 billion CFU (through expiration) | 60 | Low | Amazon → |
| Pro Strength Digestive Daily Probiotic 12 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 12 billion CFU | 60 | Average | Amazon → |
| Ultimate Flora Women's Care 25 Billion Renew Life |
12 strains including vaginal strains (GR-1, RC-14) | 1 capsule: 25 billion CFU | 30 | Average | Amazon → |
| Digestive Daily Probiotic 10 Billion Culturelle |
LGG single strain + inulin | 1 capsule: 10 billion CFU | 30 | Average | Amazon → |
| Probiotic 40 Billion CFU BioSchwartz |
Danisco 4-strain capsule | 2 capsules: 40 billion CFU (20 billion guaranteed through expiration) | 120 | Average | Amazon → |
| Ultimate Flora Extra Care 30 Billion Renew Life |
12-strain capsule, mostly Bifidobacteria | 1 capsule: 30 billion CFU | 30 | Average | Amazon → |
Compare all Probiotics products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Vitamin B12 (Methylcobalamin) 2000 mcgBest value Nutricost |
Methylcobalamin (active) capsule | 1 capsule: B12 2,000 mcg | 240 | Low | Amazon → |
| Methyl B-12 1000 mcg Lozenges NOW Foods |
Methylcobalamin (active), dissolvable lozenge | 1 lozenge: B12 1,000 mcg (label 1–2) | 100 | Low | Amazon → |
| High Potency Vitamin B Complex 462mg Nutricost |
Regular B vitamins + methyl B12 | 1 capsule: B1 60, B2 75, B6 50 mg, B12 1,000 mcg | 120 | Low | Amazon → |
| Super B Vitamin B Complex Sustained Release Bronson |
Regular B vitamins, time-release tablet | 1 tablet: B1, B2, B6 50 mg each | 60 | Average | Amazon → |
| Coenzyme B-Complex with Methylfolate and B12 Country Life |
Coenzyme (active) B1, B2, B6 + methyl and adenosyl B12 | 1 capsule: B1, B2, B6 25 mg each, B12 250 mcg (label 1–2 capsules) | 240 | Average | Amazon → |
| Active B-Complex with Methylfolate Integrative Therapeutics |
Active B2, B6, folate (Quatrefolic), B12 (methyl) | 1 capsule: B1, B2, B6 25 mg each, B12 500 mcg (label 1–2 capsules) | 60 | Average | Amazon → |
| B-Complex Plus Pure Encapsulations |
Active B2, B6, folate (Metafolin), B12 (methyl) | 1 capsule: B1 100, B2 12.7, B6 16.7 mg (label 1–2 capsules) | 120 | High | Amazon → |
| High Strength Super B-Complex (Methylated & Active) Igennus |
Active B2, B6, folate (5-MTHF), B12 (methyl), time-release tablet | 2 tablets: B1 40, B2 28, B6 40 mg, B12 1,800 mcg | 180 | High | Amazon → |
Compare all B-complex products →
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