Discover a dietitian’s ultimate guide to skin-loving supplements that nourish, heal, and glow you up from the inside out.
For skincare, most of us have a trusted army of serums, creams, and cleansers lining our bathroom shelves — I know I do. However, radiant, healthy skin isn’t just about what you put on it — it’s also about how you nourish it from within. Think of supplements as your skin’s secret allies, working quietly behind the scenes to help you glow, balance, and heal.
Whether you’re battling stubborn acne, uneven tone, or just chasing that elusive “lit-from-within” glow, we’ve got recommendations for you. Here, Halima Dabana, a registered Dietitian-Nutritionist, provides a guide to the most effective supplements for your skin concerns.
Supplements for eczema, inflammation and acne-prone skin
Acne doesn’t care if you’re 16 or 36. It can be stubborn, hormonal, and often feels like it’s got a personal vendetta. But instead of harsh topicals that strip your skin, try addressing the root cause — from the inside out. Here’s what Dabana suggests:
Zinc (especially Zinc Picolinate): This powerful mineral is a godsend for inflamed, breakout-prone skin. Zinc helps regulate oil production and reduces the bacterial activity that leads to acne. Plus, it’s a wound-healer, speeding up recovery from those dreaded post-pimple marks.
DIM (Diindolylmethane): Think of DIM as your hormone whisperer. Found in cruciferous vegetables like broccoli, DIM helps balance estrogen levels, making it ideal for women who experience hormonal breakouts around their cycle.
Omega-3 Fatty acids: Found in fish oil or algae-based supplements, omega-3s are anti-inflammatory superheroes. They calm angry skin, reduce redness, and help regulate sebum — all while giving your complexion a supple finish.
Acne is not a flaw. It is a message. Often, it’s your body’s way of asking for balance.
For hyperpigmentation
Whether it’s sunspots, acne scars, or melasma, pigmentation can dull your glow and chip away at your confidence. But with the right internal support, your skin can gradually restore its even tone.
Vitamin C (Ascorbic Acid or Liposomal C): A brightening powerhouse, vitamin C inhibits melanin production, lightens dark spots, and boosts collagen. Bonus: it also enhances the effectiveness of your SPF.
Glutathione: Produced by the liver and known as the body’s master antioxidant, glutathione not only detoxifies but also naturally lightens skin by converting dark melanin to a lighter form. Over time, it helps fade scars and hyperpigmentation from the inside.
Niacinamide (Vitamin B3): Often seen in serums, niacinamide in supplement form supports your skin barrier and helps regulate pigment production. It’s gentle, non-irritating, and incredibly effective when taken consistently.
Beautiful skin doesn’t mean perfect skin. It means skin that feels healthy, balanced, and true to you.
Supplements for radiance and glowing skin
That elusive glow — the kind that doesn’t rely on highlighter — often starts from within. If your skin feels dull or tired, it’s time to look beyond exfoliators.
Collagen peptides (Hydrolyzed Type I & III): Collagen can improve elasticity, smooth fine lines, and enhance hydration.
Hyaluronic acid: Known for holding 1,000 times its weight in water, hyaluronic acid keeps skin plump and dewy from within. Perfect if your skin feels dry or tight despite using moisturisers.
Astaxanthin: This potent antioxidant gives flamingos their pink hue — and it can give your skin a serious radiance boost. It protects against sun damage, improves texture, and adds a subtle glow you’ll notice with time.
Inner glow is not just a metaphor. It reflects how well you’re treating your body.
For dry skin, wrinkles and elasticity
As we move through life — with all its joy, stress, late nights, and changing seasons — our skin can start to feel a little… tired. The glow fades, and fine lines settle in. But here’s the truth: ageing is natural. Dryness and wrinkles aren’t the enemy; neglect is. Our expert reveals that these supplements helps your skin through the ageing process.
Hyaluronic Acid: This powerful humectant pulls moisture deep into the skins, plumping it from within and giving that dewy, hydrated glow we all crave.
Collagen Peptides (Type I & III): As we age, our natural collagen production slows down, but supplements can help improve resilience and smooth out fine lines over time.
Vitamin E: A classic for a reason — vitamin E supports skin repair, protects against free radical damage, and works beautifully alongside vitamin C to boost elasticity and softness.
Dry, textured, or sagging skin isn’t a sign you’re losing beauty; it’s a sign your skin is asking for more love. And you deserve to give it.
Read also: The ultimate guide to hydrating serums for dry skin in humid cities
Supplements for skin resilience
Healthy skin is resilient — less prone to flare-ups, less reactive, and more balanced. These supplements support your skin’s ecosystem, fortifying it from the inside.
Probiotics: A balanced gut often equals balanced skin. Probiotics can help reduce inflammation, support immune function, and even alleviate skin conditions like eczema, acne, and rosacea.
Vitamin D: The chances of being Vitamin D deficient in this part of the world are low but not zero because of the hot climate. When this happens, our skin shows it — in dullness, dryness, and slower healing. Vitamin D modulates skin cell growth and repair while supporting overall immunity.
Well-nourished skin is confident skin. It bounces back, glows and thrives.
Skin is the body’s mirror
Your skin is your body’s storyteller. Every blemish, every glow, every texture — it tells a tale of your lifestyle, your habits, your hormones, and your stress levels. While supplements are not magic pills, Dabana explains that when used with the right dosage and taken consistently, they can become powerful allies in your journey to healthier, more radiant skin.
Choose supplements not out of pressure, but as an act of self-love. True beauty begins not with perfection, but with nourishment from the inside out.
Disclaimer: Buy only reputable brands and always consult a healthcare provider before starting new supplements, especially if you’re pregnant, breastfeeding, or taking medications.
