Supplements for skin aging

The skin-aging stack — layered on top of topicals and lifestyle

The non-negotiables first

Daily broad-spectrum sunscreen SPF 30+ on face, neck, hands; reapply if outside >2 hours. A prescription retinoid (tretinoin 0.025–0.1% titrated, or tazarotene) used 3–7 nights/week has more wrinkle-reducing and dyspigmentation-improving evidence than any oral supplement. Sleep 7+ hours. Smoking cessation. No tanning beds. These dominate any supplement-only strategy.

Collagen peptides 10–15 g/day — the best-evidenced oral

Meta-analyses (Choi 2019; subsequent updates) and the 2021 de Miranda systematic review support modest but consistent improvements in skin hydration, elasticity, and wrinkle depth from oral collagen peptide supplementation, typically over 8–12 weeks. The mechanism is more about signaling (collagen peptides being recognised by fibroblasts) than literally rebuilding dermal collagen from dietary peptides. Effect is real but small.

Vitamin C — primarily as a topical, modest oral effect

Topical vitamin C (10–20% L-ascorbic acid) is well-evidenced for photoprotection and modest brightening. Oral vitamin C is a collagen synthesis cofactor — repleting deficiency supports the skin's collagen apparatus, but mega-dose supplementation in non-deficient users does not deliver additional cosmetic benefit. Modest dose (200–500 mg/day) is reasonable; don't mega-dose.

Omega-3 EPA/DHA — barrier and inflammation

1–2 g EPA+DHA/day supports skin barrier function and reduces inflammatory signalling. Small signals on transepidermal water loss and UV-induced erythema. Useful baseline; not a "wrinkle pill."

Astaxanthin — a popular carotenoid with modest signal

4–12 mg/day from natural Haematococcus pluvialis source, with a fatty meal. Small RCTs (Tominaga 2017 and others) show improvements in skin elasticity and reductions in UV-induced erythema; effects are small and trials are mostly industry-funded. Reasonable as an experimental adjunct after the basics are in place.

Vitamin D and zinc — repletion, not heroics

Vitamin D3 to a 25-OH-D target of 30–50 ng/mL supports skin homeostasis and wound healing. Zinc at 10–15 mg/day from a multivitamin or modest supplement supports keratinisation and acne control; high-dose zinc induces copper deficiency, so don't chase the "more is better" approach.

Hyaluronic acid (oral) — modest signal

120–240 mg/day oral hyaluronic acid has small trial evidence on hydration and crow's-foot wrinkles in some Japanese trials. Effect size is small; reasonable as a low-cost layer if you're already on collagen peptides and want another modestly-evidenced item.

Diet quality — usually higher-yield than any supplement

Vegetable-rich, oily-fish-inclusive, low ultra-processed-food dietary pattern is associated with better skin aging in observational data. Adequate protein (1.0–1.2 g/kg/day) supports skin protein synthesis. Hydration matters less than is commonly believed for skin appearance, but adequacy is reasonable.