Do beauty supplements change your skin? Research-backed ingredients and those still uncertain

The most clearly established benefit of beauty supplements in research is improved skin hydration through collagen and other ingredients.[1][2]Some analyses show differences in wrinkles and elasticity, but changes are gradual and most research spans only a few months of use.[1][3]Some ingredients like NMN still have limited evidence in human skin.[4][5].

What parts of the skin change with supplements?

Research has most clearly confirmed improvements in skin hydration (moisture content). A meta-analysis of 66 randomized controlled trials (studies where people were randomly assigned to take either the supplement or placebo) showed that collagen, ceramides, hyaluronic acid, and procyanidins increased skin moisture levels.[2].

For wrinkles, a meta-analysis of 61 studies found that collagen, lipids and fatty acids, and polyphenols acted to reduce wrinkles.[3]Elasticity improved with lipids and fatty acids, and skin spots (hyperpigmentation) improved with collagen.[3].

Does collagen supplementation work?

In research terms, it is likely to be effective. A meta-analysis combining 14 studies with 967 participants showed that people taking hydrolyzed collagen (collagen peptides) had greater increases in skin hydration and elasticity compared to those taking placebo.[1]Most of these studies involved continued use for about 12 weeks.[1].

In a trial of 70 people, those who took low-molecular-weight collagen peptides for 8 weeks showed improvements in wrinkle depth, elasticity, and hydration.[6]The benefits persisted even 2 weeks after stopping.[6].

There are also trials of oral hyaluronic acid. In a trial where 40 people took it for 12 weeks, they showed improvements in wrinkles, dryness, and elasticity compared to placebo.[7].

What doesn't work or remains unclear?

Lactic acid bacteria and fermented foods did not show improvements in skin moisture content.[2]Astaxanthin is considered to lack sufficient evidence for recommendation.[2].

NMN is attracting attention as an ingredient that supplements NAD+, a substance in the body that decreases with age.[4]However, research showing effects on skin is primarily limited to animal (mouse) studies.[5]Human trials are limited to small studies, such as one where 15 women in their 40s–50s took it for 12 weeks and hair condition was assessed.[4].

Safety and precautions when taking supplements

A meta-analysis of 66 trials showed that all examined supplements were safe to take.[2]However, most trials lasted 24 weeks or less, so the effects of taking supplements for years are not yet known.[2].

If you have upcoming surgery or injection procedures, or are taking other medications, inform your doctor about any supplements you are taking. Depending on the ingredient, you may need to pause the supplement before and after treatment.

How do supplements and treatments differ in addressing concerns?

Supplements can help gradually improve skin hydration and other conditions from within.[1][2]Changes in shape—such as lifting sagging skin or filling hollows—have not been confirmed in supplement research.

At your consultation, mention what concerns you most: dryness, wrinkles, or sagging, and discuss which issues can be addressed by supplements and which require treatment.