What Supplement Can I Take to Make My Skin Look Better?

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Skin faces daily challenges. The environment, stress and poor habits constantly challenge its appearance. In addition to supplements to maintain, preserve and enhance skin's appearance, Mayo Clinic suggests taking precaution by not exposing skin to the sun between 10 a.m. and 4 p.m., not smoking or exposing skin to second-hand smoke, managing stress, and eating a nutrient-rich diet.

Omega-3 Fish Oil

Omega-3 fish oil benefits the skin, according to the University of Maryland Medical Center. One study showed that people who regularly consumed coldwater fish high in omega-3 fatty acids saw reduced side effects from the sun's ultraviolet rays. Another study showed that omega-3 fatty acids paired with prescription medication helped reduce psoriasis symptoms.

Vitamin E

Vitamin E supplementation aids in protection of skin cells from environmental free radicals like UV rays and pollution. In addition, vitamin E, a fat-soluble vitamin, helps increase the skin's antioxidant level, keeping it youthful looking and supple, suggests NUTRA Ingredients.com. Those who take vitamin E regularly purportedly receive more antioxidants found in sebum secreted by glands within skin's pores.

Vitamin C

Vitamin C, like vitamin E, is an antioxidant. This supplement repairs skin's complexion and fights acne. Vitamin C boosts immune function while decreasing acne blemishes' inflammation and irritation. To avoid stomach upset, Glyconutrition for Life suggests that you not exceed the recommended dose of vitamin C. Adequate dosage can range between 500 and 1,000 milligrams, depending on your body's sensitivity.


Zinc is a mineral that sustains skin's integrity, states the Office of Dietary Supplements. Zinc, like vitamin C, boosts immune function, helping the skin heal from acne; in more extreme scenarios, it helps heal skin wounds. Zinc supplementation gives skin a smooth and even appearance, reducing redness and shrinking, inflamed skin. The recommended dosage is between 8 and 11 milligrams. Taking too much zinc can cause nausea and headaches.