The Complete Beauty Supplements Guide

1. Collagen: The Foundation of Youthful Skin

Collagen is the most abundant protein in your body, making up 75-80% of your skin. After age 25, collagen production decreases by about 1% per year, leading to fine lines, loss of elasticity, and sagging skin.

Types of Collagen

• Type I: 90% of your body's collagen. Best for skin, hair, nails, and bone density
• Type II: Found in cartilage. Best for joint health
• Type III: Works alongside Type I for skin elasticity and organ structure

2. Biotin, Keratin & Silica: The Hair & Nail Trio

Biotin (Vitamin B7)

Biotin activates enzymes involved in keratin synthesis. Supplementation shows particular benefit for those with brittle nails (63% increase in nail thickness after 6 months) or thinning hair.

Optimal dose: 2,500-5,000 mcg daily

Silica

Silica levels decline up to 80% with age. It activates enzymes for collagen formation and helps form disulfide bonds that strengthen keratin. Studies show 10mg daily increases hair elasticity and thickness by 13% over 6-9 months.

3. Antioxidants: Your Skin's Defense System

Free radicals from UV, pollution, and stress break down collagen and accelerate aging. Antioxidants neutralize these before they cause damage.

Vitamin C

Absolutely essential for collagen synthesis. It scavenges free radicals, brightens skin, and enhances UV protection.

Dose: 1,000-2,000mg daily, split into two doses.

Astaxanthin

The super-antioxidant. 6,000x stronger than vitamin C and 550x stronger than vitamin E. Acts as an internal sunscreen, improves skin moisture and elasticity.

Dose: 4-12mg daily from natural sources.

4. Hyaluronic Acid: Hydration from Within

Hyaluronic acid holds up to 1,000x its weight in water. Your skin contains 50% of your body's HA, but levels drop by half by age 50.

Does Oral HA Actually Work?

Research is promising: Studies show 120-240mg daily improves skin moisture, reduces wrinkles, and increases elasticity over 8-12 weeks. Low molecular weight HA (under 50,000 Daltons) has superior absorption.

5. Omega-3 Fatty Acids: Essential for Supple Skin

Your body cannot produce omega-3s, making them essential through diet or supplementation. They're critical for skin barrier function and reducing inflammation.

EPA vs DHA

• EPA: Powerful anti-inflammatory. Reduces acne (up to 42% reduction), protects against UV damage
• DHA: Maintains cell membrane structure, enhances hydration retention, promotes elasticity

Goal	Daily Dose (EPA+DHA)
General Skin Health	2g combined EPA+DHA
Acne Management	2-3g (higher EPA ratio)
Eczema/Psoriasis	3-4g combined