Supplements for skin
Collagen peptides, biotin, and the ones that actually move the needle.
Collagen peptides (10–15 g + vitamin C cofactor) have 13+ trials supporting skin elasticity and joint comfort over 3+ months. Biotin shows hair effects only in actual deficiency; mega-dose biotin distorts thyroid lab tests. Niacinamide topically (and orally for some indications) is well-evidenced. Vitamin D3 if deficient improves skin barrier. Astaxanthin has small skin-photoprotection trials. Most 'beauty blends' rely on collagen + small amounts of cofactors — pay for the collagen, not the marketing.
Evidence summary
The numbers on the cards are the same composite as the supplement pages: efficacy, safety, research, onset, cost, and drug-interaction ratings, from 20 to 100. The strongest records on this page are Glycine, Acerola cherry extract, and Vitamin C (moderate dose). A higher score is a stronger record in the database, not a personal recommendation.
Who should be careful
- Pregnancy, breastfeeding, children, and anyone taking a prescription drug should talk with a clinician before using this list.
- Do not stack products from this list that sedate, thin the blood, or lower blood sugar with medicines that do the same thing.
Comparisons and topic guides
- Topic guides
- Apigenin vs Glycine for sleep — which one for which sleep problem?
- Tart Cherry vs Glycine for sleep — the food melatonin and the inhibitory amino acid
- Magnesium glycinate vs citrate vs L-threonate — which form is right for you?
- Glycine vs L-Theanine — calm without sedation, with different mechanisms
- All comparisons
78
Glycine
70
Acerola cherry extract
76
Vitamin C (moderate dose)
76
Carnosyn beta-alanine (sustained release)
75
Collagen peptides
74
Biotin (low-dose, deficiency)
74
Niacinamide (nicotinamide)
74
Calcium pantothenate (Vitamin B5)
73
Vitamin A (retinol, low-dose)
71
Beta-Alanine
70
Lycopene
70
Collagen peptides (type I, exercise recovery)
70
Eggshell membrane (NEM)
69
Proline (L-Proline)
68
Pantothenic acid (Vitamin B5)
68
Zeaxanthin (standalone)
68
Evening primrose oil (EPO)
67
Marine collagen (fish-derived)
67
Plant ceramides
66
L-Cysteine
64
Niacin (Vitamin B3)
64
L-Lysine
64
Calendula (Calendula officinalis)
64
Ferulic acid
63
Silicon (orthosilicic acid)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.