Supplements for Glowing Skin: 12 Science-Backed Essentials

Your skincare routine is solid—yet your skin still looks a little flat. Serums can brighten the surface, but lasting radiance is fueled by nutrients, lipids, and antioxidants delivered from within. Gaps in diet, stress, UV, and an imbalanced microbiome can leave skin dry, reactive, and dull. The supplement aisle is crowded with “glow” promises, but not all formulas are backed by evidence—or dosed correctly. If you’re wondering what actually helps (and what to skip), you’re in the right place.

This guide highlights 12 science-backed essentials to build glow from within. For each, you’ll get why it matters, the research, dose/sources, and safety notes. We start with a targeted Revitalexis inside‑out glow blend, then the fundamentals—multivitamin, vitamin C, omega‑3s, collagen peptides, probiotics, B3, carotenoids, green tea catechins, curcumin, oral ceramides/hyaluronic acid, zinc, and selenium. Pair smart supplementation with SPF, sleep, and a balanced diet; check with your clinician if you use medications or are pregnant or nursing.

1. Revitalexis inside-out glow supplements

Revitalexis inside‑out glow supplements were created to simplify “supplements for glowing skin.” Clinically formulated and botanically inspired, they support hydration, radiance, and overall skin wellness from the inside out—so your topical routine works better and results last.

Why it matters for glow

A thoughtful inside‑out blend addresses multiple pathways at once: barrier lipids for moisture retention, antioxidants for environmental defense, collagen support for firmness, and the skin–gut axis for calm, balanced skin. The result is steadier radiance without juggling a dozen separate products.

What the science says

Evidence supports the key nutrient categories commonly used in comprehensive glow formulas:

Omega‑3s: Decrease inflammatory mediators; helpful in eczema, psoriasis, and acne; influence collagen and structural proteins.
Probiotics: Certain strains limit UV damage and reduce sensitivity; potential benefits in atopic dermatitis, rosacea, and acne; support wound healing.
Carotenoids: Lycopene shows photoprotective effects; beta‑carotene is best emphasized via foods; supplementation benefits vary.
Green tea catechins (EGCG): Antioxidant and photoprotective activity; topical data suggest help with acne and overgrown scars.
Collagen peptides: Short‑term (8–24 weeks) use improves elasticity, dermal collagen density, and hydration.

Recommended dose and sources

Use as directed on the Revitalexis label, and amplify outcomes with nutrient‑dense foods and well‑studied add‑ons:

Fish oil/ALA sources: 1–2 g fish oil twice daily if not eating fatty fish; or 1 tbsp flax oil per 100 lb.
Green tea: Drink 2+ cups daily.
Collagen peptides: 2.5–10 g/day.
Colorful produce: Tomatoes/tomato products (lycopene); leafy greens and orange vegetables (beta‑carotene).
Fermented foods: Yogurt, kefir, and vegetables to support the microbiome.

Safety notes and who it’s for

Ideal for healthy adults who want a streamlined, multi‑pathway approach to glow. Review the ingredient panel and check with your clinician if pregnant, nursing, or on medications.

Beta‑carotene: High‑dose supplements may be risky in heavy smokers.
Curcumin/turmeric: High doses can cause reversible GI upset.
GLA‑containing oils: May increase bleeding risk when combined with blood thinners.
Lycopene: Demonstrates strong long‑term safety at intakes up to 75 mg/day.
Collagen: Generally well tolerated at 2.5–10 g/day.

2. A high-quality multivitamin (your foundational skin nutrient safety net)

Before you layer specialized supplements for glowing skin, lock in a daily multivitamin to cover the essentials. A well-dosed multi helps close the small nutrient gaps that quietly stall collagen synthesis, antioxidant defense, and barrier repair—even when you eat well most days.

Why it matters for glow

Radiance depends on steady inputs of vitamins and minerals that power skin structure and protection. When the basics fall short, skin can look dull, reactive, and dehydrated. A high‑quality multi provides a reliable baseline so targeted actives (like omega‑3s or collagen) can perform better.

What the science says

Authoritative reviews note that several micronutrients are key for healthy skin. A, B‑complex, C, D, E, biotin, and the minerals chromium, iron, selenium, and zinc all play important roles in skin maintenance. Evidence highlights:

Vitamin C: Required for collagen formation and antioxidant protection.
Zinc: Supports repair and resilience of the outer skin layer.
Selenium: Potent antioxidant; adequate intake helps defend against UV‑related damage.

A daily multivitamin delivering around 100% of the Daily Value (DV) for most nutrients is a prudent way to ensure coverage.

Recommended dose and sources

Choose a multivitamin that provides close to 100% DV for most vitamins and minerals rather than megadoses. Pair it with a skin‑smart diet (Mediterranean/anti‑inflammatory; plenty of colorful produce) to supply carotenoids and flavonoids naturally.

Foods still matter: citrus and peppers (vitamin C), seafood and nuts (selenium), legumes and meats (zinc).
If your multi is light on certain nutrients, fill the gap with food first.

Safety notes and who it’s for

A multi is a fit for most adults seeking a simple baseline for glow. Review labels and avoid stacking overlapping products that exceed DVs unless advised by your clinician.

Heavy smokers: Avoid high‑dose beta‑carotene supplements.
General caution: Skip megadoses; stick near 100% DV unless medically directed.
Life stages/meds: Check with your clinician if pregnant, nursing, or on medications.

3. Vitamin C (L-ascorbic acid) for collagen support and radiance

Vitamin C is the glow workhorse: it fuels collagen for firmness and neutralizes free radicals that dull skin. Because we can’t make it, steady intake helps skin stay resilient under daily UV and pollution.

Why it matters for glow

By supporting collagen formation and antioxidant defense, L‑ascorbic acid helps skin look smoother and bouncier. Limiting oxidative stress also supports a more hydrated, brighter‑looking tone.

What the science says

Normal, healthy skin contains high concentrations of vitamin C that assist antioxidant defenses against UV‑induced damage. Vitamin C is required to create collagen, the main structural protein that maintains skin strength, and it helps protect against environmental stressors. Deficiency presents as dry, rough, scaly skin that bruises easily.

Recommended dose and sources

Prioritize meeting daily needs; more isn’t automatically better. Pair diet with your multi or glow blend as needed.

RDA: 75 mg women, 90 mg men (adults).
Food sources: citrus, strawberries, kiwifruit, broccoli, tomatoes.
Bell pepper: 1 cup provides about 211% DV.
Baseline coverage: a multivitamin or balanced glow formula often provides ~100% DV.

Safety notes and who it’s for

Appropriate for most adults building firmer, brighter skin. Stick near RDA/100% DV unless advised otherwise. As with any supplements for glowing skin, consult your clinician if pregnant, nursing, or taking medications.

4. Omega-3 fatty acids (EPA/DHA) for calm, hydrated-looking skin

Omega‑3s deliver calm from within. By dialing down pro‑inflammatory mediators and supporting barrier lipids, EPA/DHA help skin look less reactive and better hydrated—an essential pillar in supplements for glowing skin. They also influence collagen‑related pathways tied to firmness, so tone looks smoother over time.

Why it matters for glow

Inflammation and lipid imbalance drive dullness, rough texture, and breakouts. Omega‑3 fatty acids help regulate these signals and support structural proteins that keep skin supple. People with dryness‑prone or redness‑prone complexions often notice a steadier, “plumped” look when intake is consistent.

What the science says

Evidence shows omega‑3s decrease production of inflammatory compounds (and insulin‑related mediators) that impair skin function. They’ve shown benefits in eczema, psoriasis, and acne, and the inflammatory markers they inhibit impact collagen and other structural proteins—helping slow the appearance of aging. Omega‑3s are essential fats, so they must come from diet or supplements.

Recommended dose and sources

Food first; supplement to fill gaps and maintain consistency.

Fish oil (EPA/DHA): 1–2 g capsules twice daily if not eating fatty fish.
Plant sources (ALA): 1 tbsp flax oil per 100 lb daily, or 1–2 tbsp ground flaxseeds daily.
Skin‑smart foods: Salmon, mackerel, sardines; walnuts; flaxseed.

Safety notes and who it’s for

A good fit for most adults seeking calmer, more hydrated‑looking skin—especially those prone to redness, dryness, or blemishes. Aim for food sources when possible; use supplements when diet falls short. As always, review labels and check with your clinician if you’re pregnant, nursing, or using medications.

5. Collagen peptides (hydrolyzed collagen) for firmness and elasticity

Collagen peptides act like scaffolding support for skin. Because they’re hydrolyzed into small peptides, they’re efficiently absorbed and can help skin look smoother and more elastic—making them a smart add to supplements for glowing skin. Pair with vitamin C and a nutrient‑dense diet for best results.

Why it matters for glow

Firm, elastic skin reflects light more evenly. Collagen peptides help replenish dermal building blocks and support hydration, so fine lines appear softer and skin looks bouncier and more resilient with consistent daily use.

What the science says

Short‑term supplementation (about 8–24 weeks) has shown improvements in skin elasticity, dermal collagen density, and hydration, and supports wound healing. Hydrolyzed peptides are absorbed (including dipeptides like prolyl‑hydroxyproline). The most robust gains are reported in older adults, while results in younger skin may be more modest.

Recommended dose and sources

Choose hydrolyzed collagen peptides; powders dissolve easily in coffee, tea, or smoothies.

Dose: 2.5–10 g per day.
Consistency: Take daily for 8–24 weeks to evaluate benefits.
Sourcing: Marine or bovine; prefer third‑party–tested products with transparent sourcing.
Synergy: Ensure adequate vitamin C to support collagen formation.

Safety notes and who it’s for

Generally well tolerated for healthy adults seeking firmness and hydration. Because collagen is an unregulated supplement, prioritize reputable brands with quality control. Avoid marine collagen if you have fish/shellfish allergies, and check with your clinician if pregnant, nursing, or on medications.

7. Nicotinamide (vitamin B3) for barrier strength and even tone

Niacinamide (vitamin B3) is one of the most versatile additions to supplements for glowing skin. It strengthens the skin’s barrier, tempers inflammation, and improves moisture retention, so skin looks smoother and more even with less redness. Consistent intake pairs with topicals to keep tone bright and balanced.

Why it matters for glow

When your barrier is strong, skin holds moisture and reflects light more evenly. By calming visible reactivity and supporting moisture retention, niacinamide helps restore that steady, lit‑from‑within look without adding heaviness to your routine.

What the science says

Dermatology sources note barrier and tone benefits, and a landmark randomized trial found 500 mg twice daily significantly reduced new nonmelanoma skin cancers in high‑risk individuals. More broadly, B‑complex vitamins—including B3—play important roles in maintaining healthy skin, making niacinamide an evidence‑aligned pick for daily support.

Recommended dose and sources

Use a multivitamin to cover baseline B3, then add a standalone niacinamide if you need targeted support. The best‑studied oral regimen is 500 mg twice daily—reserved for people at high risk of nonmelanoma skin cancer under clinical guidance. Otherwise, follow your product’s label and stay consistent.

Safety notes and who it’s for

Generally well tolerated. Avoid stacking overlapping products that push total B3 intake too high, and speak with your clinician if you’re pregnant, nursing, have medical conditions, or take medications. High‑risk cancer‑prevention dosing should be supervised by your healthcare team.

8. Carotenoids (beta-carotene, lycopene, astaxanthin) for photoprotection

Carotenoids are the colorful plant pigments that act like internal sunscreen support for skin. By quenching UV‑generated free radicals, they help preserve smooth texture and an even, healthy tone—making them a smart pillar in supplements for glowing skin. Food-first works beautifully here.

Why it matters for glow

Oxidative stress dulls radiance. Carotenoids bolster your skin’s antioxidant pool and support photoprotection, so tone looks clearer and more uniform. High intake of beta‑carotene–rich foods can even impart a subtle, warm hue that reads as “healthy glow.”

What the science says

Plant carotenoids have powerful antioxidant activity. Beta‑carotene (a provitamin A) is linked to lower cancer risk when obtained from foods, though supplementation hasn’t shown benefit for skin cancer and may be risky in heavy smokers. Lycopene has potent photoprotective effects; tomatoes are the richest source and cooking increases concentration. An Observed Safe Level supports long‑term lycopene supplementation up to 75 mg/day.

Recommended dose and sources

Emphasize carotenoid‑rich foods; add a lycopene supplement only if needed.

Beta‑carotene foods: leafy greens, carrots, sweet potatoes, sweet peppers, apricots, peas, broccoli, squash, cantaloupe.
Lycopene foods: tomatoes and tomato products (best when cooked), watermelon, pink grapefruit.
Supplemental lycopene: follow label directions; do not exceed a total of about 75 mg/day.

Safety notes and who it’s for

Great for most adults seeking photoprotection and a naturally vibrant look. Prefer foods over high‑dose pills. Heavy smokers should avoid high‑dose beta‑carotene supplements. Lycopene shows strong long‑term safety at intakes up to 75 mg/day. If pregnant, nursing, or on medications, confirm your plan with your clinician.

9. Green tea catechins (EGCG) for antioxidant defense

Green tea catechins—especially EGCG—are powerful plant flavonoids that bolster your skin’s antioxidant defenses. By supporting photoprotection and neutralizing free radicals from UV and pollution, they help preserve a calmer, clearer-looking glow as part of smart supplements for glowing skin.

Why it matters for glow

Daily oxidative stress chips away at radiance. EGCG’s antioxidant and photoprotective actions help defend collagen and surface lipids from UV‑induced damage, so tone looks brighter and more even while visible reactivity is kept in check.

What the science says

Green tea contains the flavonoid EGCG with demonstrated antioxidant, anticancer, and photoprotective effects. Topically, green tea preparations may help acne and overgrown scars. Clinical studies in humans are limited for oral dosing, and an ideal supplemental dose has not been established.

Recommended dose and sources

A simple, evidence‑aligned approach is to drink 2 or more cups of green tea daily. If you choose a capsule or extract, follow the product’s directions and make it part of a Mediterranean/anti‑inflammatory pattern rich in colorful plants for broader antioxidant support.

Safety notes and who it’s for

Green tea is easily accessible, safe, and inexpensive for most healthy adults seeking added antioxidant defense and mild photoprotection. As with any plan, review labels and check with your clinician if pregnant, nursing, or taking medications.

10. Curcumin (turmeric extract) for inflammation balance

When inflammation steals your glow, curcumin—the primary active in turmeric—can help rebalance. Its anti-inflammatory and antioxidant actions support calmer-looking skin and natural repair, making it a thoughtful add to a glow-focused routine.

Why it matters for glow

Chronic inflammation shows up as redness, rough texture, and uneven tone. By moderating inflammatory signals and supporting comfort in reactive skin, curcumin helps tone look clearer and more even—so light reflects better and radiance shows through.

What the science says

Curcumin has strong antibacterial, anti-inflammatory, and anticancer properties. It has shown improvements in wound healing, psoriasis, and skin cancer, and its anti-inflammatory effects suggest potential benefit across inflammatory skin diseases. More than half of studies reviewed show benefit, though additional research is needed to define optimal use.

Recommended dose and sources

There’s no consensus “ideal” oral dose for skin health; focus on steady intake and follow product directions.

Culinary turmeric: Cook with turmeric regularly to supply curcumin through food.
Turmeric powder capsules: Use as labeled; clinical studies report safety with turmeric powder up to 8–12 g/day, though that level isn’t required for glow-focused support.

Safety notes and who it’s for

Generally well tolerated; higher doses can cause reversible GI upset (nausea, diarrhea). A practical option for adults seeking inflammation balance alongside a Mediterranean/anti-inflammatory diet. As with any supplement, review labels and consult your clinician if pregnant, nursing, or on medications.

11. Oral ceramides and hyaluronic acid for deep hydration

Think of oral ceramides and hyaluronic acid as “inner moisturizers” that complement your barrier-focused topicals. If your complexion feels tight or makeup clings to dry patches despite serums, this duo can round out a hydration stack inside a broader, science-aligned routine of supplements for glowing skin.

Why it matters for glow

Radiant skin needs both lipids and water. Ceramide-focused formulas support the skin’s moisture-retaining barrier, while hyaluronic acid attracts and holds water—together helping skin look smoother, softer, and light-reflective rather than dull or flaky.

What the science says

Nutrition-forward strategies that bolster hydration and resilience have the strongest support: Mediterranean/anti-inflammatory eating patterns, omega‑3s for barrier-friendly lipids, probiotics for the skin–gut axis, carotenoids for photoprotection, and collagen for elasticity. Oral ceramides and hyaluronic acid are often included in comprehensive glow blends; human dosing standards are not yet established, so they’re best used as adjuncts within an evidence-aligned foundation.

Recommended dose and sources

Because no consensus oral dosing exists for skin hydration, follow your product’s label and be consistent. Amplify results by pairing with proven, food-first habits:

Prioritize a Mediterranean/anti-inflammatory pattern with colorful plants.
Add omega‑3s if fish intake is low (e.g., 1–2 g fish oil twice daily).
Consider collagen peptides 2.5–10 g/day and drink 2+ cups green tea daily.
Stay hydrated and maintain steady vitamin C intake to support collagen and overall skin structure.

Safety notes and who it’s for

Generally well tolerated for adults with dryness-prone or reactive skin who want deeper, longer-lasting hydration. Choose third‑party–tested products; supplements vary in labeling accuracy and quality control. Review ingredient panels for allergens, avoid stacking overlapping formulas, and consult your clinician if pregnant, nursing, on medications, or using blood thinners (especially if your blend also includes oils or other actives).

12. Zinc and selenium (trace antioxidants) for repair and resilience

Zinc and selenium may be “trace” minerals, but they do heavy lifting for glow—and they earn a spot in smart supplements for glowing skin. Zinc drives surface repair, while selenium neutralizes free‑radical stress that accelerates dullness, helping tone stay even and texture resilient.

Why it matters for glow

A healthy barrier plus efficient repair shows up as calm, luminous skin. Zinc supports structural integrity and orderly turnover in the outermost layer; selenium’s antioxidant shield buffers UV‑generated stress that otherwise chips away at radiance.

What the science says

The outer layer of skin contains about five times more zinc than the layer beneath; zinc keeps cell walls resilient and aids wound healing. Selenium is a potent antioxidant against sun‑induced free radicals; deficiency has been linked to a greater chance of skin cancer.

Recommended dose and sources

Aim near the Daily Value (food‑first), or use a multivitamin that supplies ~100% DV.

Zinc: 11 mg DV; oysters, red meat/poultry, dairy/eggs, legumes, nuts, whole grains.
Selenium: 55 mcg DV; canned tuna/shellfish, Brazil nuts, fortified cereals, beans/lentils.

Safety notes and who it’s for

Good for most adults building repair and resilience. Prefer foods and a quality multi; avoid megadoses or stacking overlapping products. Check with your clinician if pregnant, nursing, or on medications.

Keep your glow routine simple

Glowing skin comes from consistent basics, not a cabinet full of capsules. You don’t need all 12 at once—build a small, evidence‑aligned stack, track changes for 8–12 weeks, and adjust. Pair supplements with SPF, colorful plants, hydration, and sleep to lock in results.

Core first: multivitamin, vitamin C, omega‑3s, collagen peptides—consistency over megadoses.
Personalize redness/acne: add probiotics; simplify topicals; monitor triggers.
Uneven tone/sun stress: consider niacinamide, carotenoids, and green tea.
Dryness/barrier: oral ceramides + hyaluronic acid; ensure zinc/selenium via diet.
Inflammation‑prone days: curcumin alongside a Mediterranean/anti‑inflammatory pattern.

Prefer a done‑for‑you, botanically inspired approach to supplements for glowing skin? Explore Revitalexis.