Should I take vitamins or supplements for my skin?

Vitamins are good for our health — that’s what we learned growing up, right? Today, some vitamins and supplements are marketed specifically to boost your skin, hair, and nails, not just your overall health.

But which of these beauty supplements, ingestible skin care products, and other skin vitamins, if any, do dermatologists recommend you use in your routine?

Do I need supplements for my skin, hair, and nails?

Dermatologists at the American Academy of Dermatology say if you’re an otherwise healthy adult, you should try to meet your nutrient needs through your diet. A lot of foods are naturally rich in vitamins and minerals, and others have them added.

Your dermatologist or another doctor may find that you have a vitamin deficiency. Supplements can be a good choice to help treat vitamin deficiencies or other conditions that require more nutrients in your body.

If your doctor recommends a supplement, ask which brand they recommend and the dose you should take.

Are skin supplements safe?

Some supplements may seem perfect on paper but could end up compromising your health. Some might not do anything for your skin at all.

That’s because supplements are not regulated by the U.S. Food and Drug Administration (FDA). That means companies do not need to give proof that their supplements are safe and effective before selling them.

Because supplements and vitamins are so popular, there’s also a chance some products on the market were created to take advantage of people’s interest in them — that means the supplements might not do what they claim to do and may not contain standardized ingredients and dosages.

When supplements are needed, it is important to choose products verified by an independent lab to confirm ingredients. Some signs on the label that a supplement is from a reputable distributor and does what it says it will include:

• Seals or labels of one of these organizations, which means the ingredients have been verified: United States Pharmacopeia (USP), National Sanitation Foundation (NSF), Underwriters Laboratory, or ConsumerLab.

• The claims aren’t too good to be true — for instance, the label doesn’t say the supplement will cure conditions or offer a money-back guarantee.

Studies have shown that taking certain supplements can interact with a medical condition you have or a medicine you take. Some supplements, like biotin, can also affect the results of some medical blood tests, making them inaccurate or difficult to understand.

Taking certain supplements or higher doses than your doctor recommends may affect your health and cause side-effects. These include allergic reactions, stomach upset, and increased risk of some medical conditions.

Checklist for buying beauty supplements

If you need extra support from supplements to get your recommended nutrients, you should only buy a supplement for your skin, hair, and nails if the answer to each question on this checklist is “yes.”

• Was the supplement made by a reputable distributor?

• Do I trust the store selling the supplement?

• Can I take this supplement safely with my other medications?

• Do I need the ingredients in this supplement to treat a medical condition?

• Is the dosage correct for me?

• Does the supplement meet my dietary needs? (For example, if you can’t eat gluten, is the supplement gluten-free?)

Where can I find common supplements in food?

If you’re a healthy adult and do not have any vitamin deficiencies, eating a well-balanced diet is the best way to get the vitamins your skin and body need. You can find the nutrients common in many skin care supplements in food you might already eat.

Vitamin A

What it does: Helps reduce signs of aging

Where to find it: Leafy greens and other green, orange, or yellow vegetables; liver; fish; eggs; and dairy

Vitamin C

What it does: Works as an antioxidant to help prevent damage from the sun, support collagen formation, and support immune function

Where to find it: Citrus fruits, along with red and green peppers

Foods you already eat contain nutrients that help your skin, hair, and nails.

Vitamin D

What it does: Supports strong bones and reduces inflammation

Where to find it: Foods and drinks fortified with vitamin D, including some milks, breakfast cereals, and orange juice; fatty fish, like trout, salmon, and tuna; egg yolks; and cheese

Vitamin E

What it does: Works as an antioxidant to reduce inflammation and boost your immune system

Where to find it: Vegetable oils like sunflower and safflower oil; nuts and seeds; green vegetables; and foods fortified with vitamin E, like some breakfast cereals and fruit juices

Biotin

What it does: Said to improve skin health and promote hair and nail growth

Where to find it: Meat, fish, eggs, and many seeds and nuts

Collagen

What it does: Important structural building block of skin, bones, and connective tissues that may help improve skin appearance and hair and nail strength

Where to find it: Chicken, fish, bone broth, and egg whites

Omega 3

What it does: Reduces inflammation and relieves dryness and irritation

Where to find it: Fish and other seafood, along with nuts and seeds

Probiotics

What it does: Said to help improve atopic dermatitis and digestion

Where to find it: Fermented foods, like yogurt and kefir

Board-certified dermatologists know whether a supplement could help or hinder your health and skin, hair, and nail goals.

If you’re concerned about the amount of nutrients you’re getting or if you have questions about skin supplements, partner with a dermatologist. To find a board-certified dermatologist near you, go to Find a Dermatologist.

Images
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References
Burns, E, Perez-Sanchez, A, Katta, R. Risks of Skin, Hair, and Nail Supplements. Dermatol Pract Concept 2020;10(4):e2020089.

Januszewski, J, Forma, A, Zembala, J, et al. Nutritional Supplements for Skin Health — A Review of What Should Be Chosen and Why. Medicina (Kaunas) 2023;60(1):68.

National Institutes of Health Office of Dietary Supplements Consumer Fact Sheets:

• Biotin (revised 1/15/2021). Last accessed 4/21/2025.

• Omega-3 Fatty Acids (revised 7/18/2022). Last accessed 4/21/2025.

• Probiotics (revised 11/3/2023). Last accessed 4/21/2025.

• Vitamin A and Carotenoids (revised 3/10/2025). Last accessed 4/21/2025.

• Vitamin C (revised 3/22/2021). Last accessed 4/21/2025.

• Vitamin D (revised 11/8/2022). Last accessed 4/21/2025.

Written by:
Brooke Schleehauf

Reviewed by:
Jean Bolognia, MD, FAAD
Brittany Oliver, MD, FAAD

Last updated: 6/25/25