The Best Vitamins and Supplements for Glowing Skin

We often focus on what we put on our skin, but what we put in our bodies can be just as important, especially when treating some skin conditions for overall wellness. Supplements can be a powerful tool to support your skincare goals when combined with a healthy diet, lifestyle, and consistent skincare routine. Here's a list of some of the most effective vitamins and supplements to help you glow from the inside out.

1. Vitamin A – The Cell Renewal Powerhouse

Vitamin A (especially in the form of retinyl palmitate or beta-carotene) supports skin cell turnover, helps prevent breakouts, and keeps skin firm and smooth. Deficiencies can lead to dry, rough skin and breakouts.

Food sources: Sweet potatoes, carrots, leafy greens, eggs

Supplement tip: Choose a well-balanced multivitamin or a targeted skin formula if you're not getting enough through diet.

Topical recommendations: Vitamin A comes in many forms with the strongest being Retinoic Acid and the gentlest a Retinyl Ester such as Retinyl Palmitate, Retinyl Acetate or even vegan forms known as Bakuchiol. Depending on your skin's needs is dependent on which form to use.

2. Vitamin C – The Brightening Antioxidant

Vitamin C boosts collagen production, protects against free radical damage, and helps fade dark spots and hyperpigmentation. It also supports wound healing—great for post-facial or microneedling recovery.

Food sources: Citrus fruits, strawberries, bell peppers

Supplement tip: Look for a buffered vitamin C if you're sensitive to acidity, and take with food for best absorption.

Topical recommendations: Vitamin C comes in many forms with the most purest being L-Ascorbic Acid, the downside to it is that it can be unstable and irritating to some. Depending on your skin's needs is dependent on which form to use.

3. Vitamin E – Moisture and Protection

Vitamin E is a fat-soluble antioxidant that helps repair and strengthen the skin barrier, especially important for dry or sun-damaged skin. It works beautifully in tandem with vitamin C.

Food sources: Almonds, sunflower seeds, spinach

Supplement tip: A combo C + E supplement can be more effective than either one alone.

Topical recommendations: Vitamin E can often be seen paired with Vitamin C for topical use and is also excellent in treating some acne and compromised skin. 

4. Zinc – Blemish Control and Healing

Zinc helps regulate oil production and supports wound healing—making it essential for those dealing with acne, inflammation, or rosacea.

Food sources: Pumpkin seeds, lentils, chickpeas, shellfish

Supplement tip: Zinc picolinate or citrate tends to be easier on the stomach and more bioavailable.

Topical recommendations: Zinc has natural anti-inflammatory properties making it especially great to treat redness and irritation. In the form of zinc oxide, zinc acts as a physical sunscreen filter. Physical SPF’s are always an excellent choice for those with more sensitive skin conditions. 

5. Omega-3 Fatty Acids – The Anti-Inflammatory Glow Getter

Omega-3s help keep skin soft, supple, and hydrated. They reduce inflammation, which can ease redness, sensitivity, and breakouts.

Food sources: Fatty fish like salmon, chia seeds, walnuts

Supplement tip: Look for a high-quality fish oil or algae-based omega for a plant-based option.

Topical recommendations: Omega-3s aren’t as common in topical skin as taken internally. However some oils contain omega-3 and are excellent for soothing the skin and strengthening skin barrier function for some conditions such as eczema.

6. Collagen – The Structural Support

Collagen is the most abundant protein in our skin and declines with age. Supplementing with hydrolyzed collagen peptides may improve elasticity, hydration, and fine lines over time.

Food sources: Chicken, fish, eggs, and bone broth

Supplement tip: Pair it with vitamin C for maximum effectiveness. Look for grass-fed, marine, or type I/III collagen blends.

Topical recommendations: Collagen molecules are too large to penetrate the skin’s outer layer so if you see a product that is claiming to do this - do not purchase! To stimulate collagen production in the skin look for peptides, retinols and treatments like microneedling.

7. Probiotics – Gut Health = Skin Health

There’s a strong gut-skin connection. Balancing your microbiome with probiotics can reduce inflammation, acne, and eczema flare-ups while improving nutrient absorption.

Food sources: Chicken, fish, eggs, and bone broth

Supplement tip: don’t guess on what probiotic is right for you, often a licensed doctor is best suited for guidance especially when dealing with digestive issues.

Topical recommendations: Probiotics help strengthen your skin’s natural protective layer, keeping moisture in and irritants out. However in skincare these probiotics are extracts or ferments rather than live bacteria (since live bacteria are hard to keep stable in skincare). While not a cure-all, they can definitely soothe, strengthen, and support the skin barrier, especially for sensitive, acne or stressed skin.

And many more!

This only scratches the surface, there are many wonderful ingredients when it comes to nutrition for the skin. Many brands aim to blend the benefits of herbal medicine, traditional food ingredients, and modern cosmetic science. Look for these beneficial ingredients in your skincare as well: honey, propolis, royal jelly, ginseng, rice bran, green tea, and aloe vera just to name a few more.

Final Thoughts: Start with the Foundations

Before jumping into supplements, start with the basics: a colorful, whole-foods diet, plenty of hydration, consistent sleep, and movement. Supplements can help fill in the gaps, but they’re most effective when built on a healthy foundation. As far as topical nutrition, look for quality, medical/professional-grade products with clinical-backed research. This article only skims the top of many, many forms of supplements in both ingestible and topical products. In both cases always seek out professional guidance. I am a licensed esthetician and can legally offer advice on the practice of topical skincare and treatments within the scope of my practice in my state. I am also a Certified Holistic Nutritionist meaning I have gained expertise in nutrition through a variety of educational pathways.