Healthy Skin

Nutrients connected to Healthy Skin

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.

• Vitamin AEstablished role

  Vitamin A helps keep skin healthy and low intake causes dry, scaly skin. No good evidence that extra improves skin when intake is adequate.

• Vitamin B2Established role

  The NHS says riboflavin helps keep skin healthy, and skin complaints are a sign of severe deficiency. Extra amounts are not shown to improve skin in people who get enough.

• Vitamin B3 (niacin)Established role

  Niacin helps keep skin healthy, and a severe lack causes inflamed, scaly skin (pellagra). Extra supplements have not been shown to improve skin in people who get enough.

• Vitamin CEstablished role

  Vitamin C is needed to make skin collagen. Benefit from extra supplements in well-nourished people was not shown in sources we read.

• AstaxanthinPreliminary or mixed

  In small, mostly commercially funded trials, oral astaxanthin improved skin moisture and elasticity but did not clearly reduce wrinkle depth. It is not a proven skin treatment.

• Witch hazelPreliminary or mixed

  Used on the skin for minor inflammation and dryness, mainly on traditional grounds. Trials in eczema conflict.

• Vitamin EEstablished role

  The NHS says vitamin E helps maintain healthy skin. We found no evidence that supplements improve skin when intake is adequate.

• Vitamin B7Deficiency link

  Lack of biotin can cause skin rashes and dermatitis. We found no good evidence that extra biotin improves skin in people who are not deficient.

• GlutathionePreliminary or mixed

  A review of four small studies saw a possible brightening of sun-exposed skin, but called the evidence inconclusive.

• Carotenoids: lutein, zeaxanthin and lycopenePreliminary or mixed

  A meta-analysis of 21 studies found tomato and lycopene supplements could reduce skin redness after UV light. It does not replace sun protection.

• 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.

• CalendulaPreliminary or mixed

  Used on the skin by tradition; trials on wounds and radiation skin reactions are mixed.

• 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.

• 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.

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