Skin, Hair & Beauty
Skin barrier, hair, complexion.
Nutrients connected to Skin, Hair & Beauty
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
- RueDocumented risk
Contact with rue followed by sunlight or a tanning bed can cause blistering burns; a documented skin risk, not a benefit.
- Bakuchi (babchi)Documented risk
The seed's psoralens raise the risk of sun-triggered skin reactions; evidence for vitiligo benefit is thin.
- BloodrootDocumented risk
Black salve containing bloodroot has caused disfigurement and scarring; the FDA calls it corrosive.
- Lemongrass OilDocumented risk
Skin allergy and irritation are the best-documented concerns for lemongrass oil.
- Citronella OilDocumented risk
EFSA says to treat citronella oil as a skin and eye irritant and a skin sensitizer.
- Petitgrain OilDocumented risk
EFSA says to treat petitgrain bigarade oil as a skin irritant and skin sensitizer.
- Tagetes (Marigold) OilDocumented risk
Sun-triggered skin reactions are the main concern, per the SCCS opinion; Asteraceae plants are known sensitizers.
- Olive OilDocumented risk
Olive oil on skin has trials in both directions: pressure-ulcer prevention in patients at risk, and a small adult study showing barrier damage. Care is needed on dry, eczema-prone and baby skin.
- Vitamin AEstablished role
Vitamin A helps keep skin healthy. The sources read do not cover hair benefits.
- Vitamin B3 (niacin)Established role
Niacin supports skin health (NHS, MedlinePlus). No source read links it to hair, and extra supplements are not shown to improve skin when intake is adequate.
- Vitamin CEstablished role
Vitamin C is needed to make collagen in skin. No source we read shows that extra vitamin C improves skin or hair in well-nourished people.
- ZincEstablished role
Zinc helps wounds heal; deficiency can cause skin sores and hair loss. Supplements help mainly when zinc is low.
- SeleniumDocumented risk
Too much selenium (selenosis) can cause hair and nail loss. Selenium is not shown to improve hair, skin or nails in people with adequate intake.
- AstaxanthinPreliminary or mixed
Trials suggest oral astaxanthin may improve skin moisture and elasticity, though studies are small and often company-funded.
- Aloe veraPreliminary or mixed
NCCIH says clinical research suggests aloe gel on the skin may speed burn healing and reduce burn pain; evidence for other skin uses is small. Mostly small studies, so this is promising but not settled.
- Dong quaiDocumented risk
Dong quai can make skin more sensitive to light.
- Oregon grapePreliminary or mixed
Creams made from Oregon grape extract improved psoriasis in several small trials, but reviews say the studies are too small to be sure. It does not apply to products taken by mouth.
- Witch hazelPreliminary or mixed
Skin is the main use of witch hazel distillate; evidence is traditional plus small mixed trials.
- AngelicaDocumented risk
Furanocoumarins in angelica preparations can make skin react to UVA light. This is a risk, not a benefit.
- BergamotDocumented risk
Cold-pressed bergamot oil contains furanocoumarins such as bergapten that can cause sun-triggered skin reactions.
- Mustard seedDocumented risk
Mustard plasters can burn skin; case reports describe burns within hours.
- Chitrak (Ceylon leadwort)Documented risk
A root extract moderately irritated rabbit skin; reviews mention blistering allegations and rash.
- TepezcohuitePreliminary or mixed
Traditional skin and wound use in Mexico; two small leg-ulcer trials gave different answers.
- Costus root (mu xiang)Documented risk
Costus oil can cause allergic contact dermatitis (itchy, blistering skin allergy).
- Ylang Ylang OilDocumented risk
Skin allergy is documented in patch-test clinics.
- Geranium OilDocumented risk
Skin allergy to geranium oil bourbon was documented in patch tests of fragrance-sensitive people.
- Neroli OilDocumented risk
Neroli oil was positive in 1.1% of patch-tested patients in one clinic network.
- Palmarosa OilDocumented risk
Weak skin sensitizer in an animal test; no human patch-test data found.
- Jasmine Oil (Absolute)Documented risk
Skin allergy to jasmine absolute is documented in clinic data.
- Tea Tree OilPreliminary or mixed
Acne and athlete's foot are the best-studied uses, both topical and both limited.
- Rosemary OilPreliminary or mixed
Scalp use for hair loss in one trial; scalp itching reported.
- Lemon OilDocumented risk
Skin cautions (sun sensitivity, allergy) matter more than any proven beauty benefit; none was found.
- Cedarwood OilDocumented risk
Irritation and allergy warnings apply to the skin; hair-loss trial used a blend.
- Pine OilDocumented risk
Irritation and allergy warnings for related pine materials.
- Sandalwood OilDocumented risk
Patch-test studies document skin allergy to sandalwood oil in a small share of tested patients; evidence of skin benefit is limited to small studies.
- Patchouli OilDocumented risk
EFSA: irritant to skin and eyes; a 2026 paper titled as allergic contact dermatitis to a patchouli product exists (title only).
- Angelica Root OilDocumented risk
Leave-on skin and fragrance products are where IFRA limits the oil.
Skin allergy case report; skin product trials of frankincense oil are early and uneven.
- Sweet Birch OilDocumented risk
Skin rash and allergy are the most common reactions to essential oils per Poison Control; a case of contact dermatitis from wintergreen oil has been reported.
- Potassium AlumLab or animal research only
Crystal deodorant and after-shave claims rest on lab bacteria tests, not human trials.
- Zinc OxidePreliminary or mixed
Used on skin as a barrier ointment and sunscreen filter; trial evidence in rashes is mixed.
- Jojoba OilPreliminary or mixed
Used on skin and hair; human evidence is limited to one uncontrolled pilot and pooled reviews.
- Coconut OilPreliminary or mixed
Moisturizing and eczema trials were small and compared with other oils.
- Shea ButterPreliminary or mixed
Skin and hair conditioner use; human studies read are product-specific and small.
- Marula OilPreliminary or mixed
Used mainly on skin; the one small study found moisture and no irritation.
- LanolinPreliminary or mixed
Used as a skin protectant and moisturizer; evidence is review-level and allergy risk is documented.
- Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed
Skin hydration and elasticity are the most studied uses; hair and nail data are thin.
- Bovine Collagen (Types I and III)Preliminary or mixed
Meta-analyses of hydrolyzed collagen (all sources pooled) reported better skin hydration and elasticity than placebo; trials were small, short and had biases, and none isolated bovine collagen.
- Marine Collagen (Fish)Preliminary or mixed
Pooled reviews of hydrolyzed collagen reported better skin hydration and elasticity than placebo, with biases; small trials of marine products point the same way but the source was not shown to matter.
- Hair, Skin and Nails FormulasPreliminary or mixed
Skin hydration and elasticity improved in collagen trials; hair and nail benefit is unproven.
- Vitamin EEstablished role
The NHS says vitamin E helps maintain healthy skin. Supplement benefit in people with adequate intake is not shown.
- Vitamin B2Established role
Riboflavin helps keep skin healthy (NHS). We found no source on hair, and no proof that supplements improve skin when intake is adequate.
- Vitamin B7Deficiency link
Deficiency can cause skin rashes, hair loss and brittle nails. For healthy people the evidence for supplements is insufficient.
- GlutathionePreliminary or mixed
Skin-brightening claims rest on a few small studies that a review called inconclusive.
- Carotenoids: lutein, zeaxanthin and lycopenePreliminary or mixed
Lycopene supplements lowered UV-induced skin redness in a meta-analysis of healthy people. This is a small, specific finding and not a replacement for sunscreen or shade.
- CalendulaPreliminary or mixed
Traditionally used on the skin for minor irritation and small wounds; human trials are limited and mixed, so benefit is not confirmed.
- Gotu kolaPreliminary or mixed
Traditionally applied to minor wounds; a systematic review of four trials found it might aid healing but more studies are needed, and the EU accepts a traditional skin use.
- CleaversLab or animal research only
Traditional topical use for skin problems; only lab and cell evidence, nothing in people.
- TremellaLab or animal research only
Only laboratory and animal work; no human skin trial of eating or applying tremella was found.
- Cauliflower mushroomPreliminary or mixed
A single small skin-water-loss trial; hair and beauty claims are not supported by sources read.
- Heartsease (wild pansy)Preliminary or mixed
Traditional use only (EU, based on long-standing use); no controlled human trial was found.
- Yellow brain fungusLab or animal research only
A 2026 cell-dish study of a polysaccharide extract found raised skin-barrier and water-channel markers; no animal or human data.
- HoneybushPreliminary or mixed
The only human trial found measured skin wrinkles and hydration with a fermented honeybush extract; evidence is limited to one trial.
- Mandarins & TangerinesEstablished role
Skin is one tissue that needs vitamin C; no evidence of cosmetic benefit from extra fruit.
- JewelweedPreliminary or mixed
Used on skin for poison ivy rash. Small trials conflict: fresh mash helped in one study, juice and stem extract did not in two others.
- FigwortLab or animal research only
Skin use is traditional; only lab and animal wound findings exist, no human trials.
- Calotropis (arka)Documented risk
Skin application was part of the exposure in the heart-collapse case; skin injury details were not read.
- Orange Oil (Sweet and Bitter)Documented risk
Skin cautions apply; no beauty benefit was found.
- Vetiver OilDocumented risk
A regulator opinion on acetylated vetiver oil notes moderate skin sensitization in test animals; plain-oil skin data was not found.
- Rosewood OilDocumented risk
The main component, linalool, forms sensitizing hydroperoxides when exposed to air; rosewood-specific allergy data not found.
- Jojoba OilPreliminary or mixed
A small, mixed evidence base on skin; reviews pool jojoba with other oils and no skin trial of jojoba alone was found.
- Sweet Almond OilPreliminary or mixed
Small trials of sweet almond oil on skin gave mixed results; one trial of stretch marks found benefit, a 2026 review found it was not effective.
- Coconut Oil and Fractionated Coconut OilPreliminary or mixed
Trials of virgin coconut oil on skin (child and adult eczema, newborn skin, stretch marks) were mostly favorable but small and usually compared with other oils.
- Argan OilPreliminary or mixed
Used as a skin and hair oil; the human evidence is one small elasticity trial and a hair review that found no evidence for growth.
- Dill OilPreliminary or mixed
Topical dill oil reduced itch and dryness in one trial; EFSA also warns it can irritate and sensitize skin.
- Olive Oil as a CarrierPreliminary or mixed
Used as a skin oil; human evidence is pressure injury prevention in patients.
- Calendula TeaPreliminary or mixed
The EU committee accepts calendula preparations applied to the skin for minor inflammation and small wounds on a traditional-use basis; this concerns applying, not drinking.
- Koji & AmazakePreliminary or mixed
Skin barrier and water content trials in a review; one milk amazake trial.
- Bentonite ClayPreliminary or mixed
Mask use; preliminary evidence only.
- Illite ClayPreliminary or mixed
Small skin studies exist for specific illite products; evidence is limited.
- Montmorillonite ClayPreliminary or mixed
Skin use is the main cosmetic use; evidence is preliminary.
- Dead Sea SaltPreliminary or mixed
Soaking study in atopic dry skin; mixed and limited evidence.
- Magnesium Chloride Bath FlakesPreliminary or mixed
Small study of a magnesium chloride-rich salt bath in atopic dry skin.
- Sulfur (Sulphur) BathsPreliminary or mixed
Spa water baths studied for psoriasis and eczema; low-quality evidence.
- BeeswaxPreliminary or mixed
Used as a barrier and emollient in skin products; human evidence is thin.
- Black Seed Oil (Nigella)Preliminary or mixed
Skin trials were mostly of gels and ointments; no trial of the oil on hair was found. Allergic reactions are reported.
- Argan OilPreliminary or mixed
One small skin-elasticity trial; hair evidence found nothing significant. Widely used cosmetically.
- Cocoa ButterPreliminary or mixed
Used as a skin softener; evidence is regulatory status and one small hydration study.
- Evening Primrose OilPreliminary or mixed
Oral evening primrose oil has not been shown to help eczema, and the EU accepts it only on traditional use for dry-skin itching. Skin-product evidence was not found in the sources we read.
- Hemp Seed OilPreliminary or mixed
One small trial of swallowed oil in eczema and a gel study reported better skin dryness or water loss; limited.
- Camellia Oil (Tsubaki)Preliminary or mixed
Small skin trials on special products; hair not studied.
- Tamanu OilLab or animal research only
Sold for skin care; no human trial was found, only lab and animal work.
- Kukui Nut OilPreliminary or mixed
Used on skin and hair; the only human studies are a tiny eyelash trial and a psoriasis pilot with no clear benefit over mineral oil.
- Squalane (Olive and Sugarcane)Preliminary or mixed
Applied to skin as an emollient; evidence is for whole moisturizers.
- Sesame Oil on Skin and HairPreliminary or mixed
One small trial found milder radiotherapy skin burn with sesame oil; no trial of everyday dry skin or hair use was found.
- Chicken Collagen (Type II)Preliminary or mixed
One skin trial on a product that also contained chondroitin and hyaluronic acid.
- Multi-Collagen Blends (Types I, II, III, V, X)Preliminary or mixed
Skin measures improved in two trials of mixed products; hair was not studied in the sources we read.
- Vegan Collagen and Collagen BoostersPreliminary or mixed
Silica and hyaluronic acid trials report small skin measure changes; vegan collagen itself has no human trial.
Explore all vitamins → · Minerals → · Amino acids → · Omega fatty acids → · Antioxidants → · Gut supplements → · Nootropics → · Herbs →