Supplements Worth Taking for Aging Gracefully

This post contains affiliate links. If you buy through them, we may earn a small commission at no extra cost to you.

In the pursuit of youthful, radiant skin, the beauty industry offers countless creams, serums, and treatments. But healthy skin isn't only about what you apply topically. It's also about nourishing your skin from within. A balanced diet comes first, and certain supplements can give your skin extra support as it ages. Here are the key supplements worth considering, along with the foods that provide the same nutrients.

Collagen

Collagen is the most abundant protein in the body and is responsible for keeping skin firm and elastic. Collagen production declines as we age, which contributes to sagging skin and wrinkles. Studies suggest collagen peptide supplements may improve skin hydration and elasticity and reduce the appearance of fine lines.

Foods: Bone broth, fish with the skin on, and chicken with the skin on. Vitamin C-rich foods also help your body make its own collagen.

Supplements: Collagen peptides come in powder or capsule form. Powders mix easily into smoothies, coffee, or water. Here is our favorite to add to your routine:

Vitamin C

Known for its antioxidant properties, vitamin C plays a vital role in collagen production and skin repair. It helps protect the skin from oxidative stress caused by free radicals, pollution, and UV exposure, and it supports a brighter, more even complexion.

Foods: Citrus fruits like oranges and grapefruit, strawberries, kiwi, bell peppers, broccoli, and tomatoes.

Supplements: Vitamin C is widely available in tablet or capsule form, offering a convenient way to meet your daily needs.

Vitamin E

Another potent antioxidant, vitamin E helps neutralize free radicals and protect the skin from damage. It supports the skin barrier, helping prevent moisture loss and keeping skin hydrated. It often works best alongside vitamin C, since the two support each other.

Foods: Almonds, sunflower seeds, spinach, avocado, and olive oil.

Supplements: Vitamin E is usually sold as softgel capsules.

Omega-3 fatty acids

Omega-3s are essential fatty acids that help maintain healthy skin. They support the skin barrier, help keep skin hydrated, and have anti-inflammatory properties that can soothe irritation and redness. Getting enough omega-3s can improve skin texture and overall complexion.

Foods: Fatty fish such as salmon, mackerel, and sardines, plus flaxseeds, chia seeds, and walnuts.

Supplements: Fish oil or algae-based omega-3s come in softgel form. We love the one below because it also contains vitamin E.

Hyaluronic acid

Hyaluronic acid is known for its ability to attract and hold water, which keeps skin plump and smooth. Your body makes it naturally, but levels drop with age. Some studies suggest oral hyaluronic acid supplements can boost skin hydration and support a more supple complexion.

Foods: Your body produces hyaluronic acid itself, and a diet rich in antioxidants, leafy greens, citrus fruits, and soy supports healthy skin overall.

Supplements: Hyaluronic acid comes in capsule or tablet form. The Vital Proteins collagen pictured above is a great option because it contains both collagen and hyaluronic acid.

Zinc

Zinc is an essential mineral that plays a key role in skin health. It supports collagen production, helps regulate oil production, and has anti-inflammatory properties. It also aids wound healing, which makes it helpful for acne-prone skin.

Foods: Oysters, beef, chicken, tofu, lentils, and pumpkin seeds.

Supplements: Zinc is available as tablets, capsules, and lozenges. More isn't better with zinc, so stick to the recommended daily amount.

The bottom line

Supplements can complement your skincare routine, but they're not a substitute for a healthy lifestyle. A balanced diet, good hydration, enough sleep, and daily sun protection matter just as much for youthful-looking skin. For the delicate skin around your eyes, pair what you take with targeted care like a dedicated eye serum.

Before adding any new supplement, talk with your healthcare provider to make sure it's right for you, especially if you have a health condition, are pregnant or breastfeeding, or take medication.