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.

• Mandarins & TangerinesEstablished role

  Vitamin C helps maintain skin; this is its normal role and matters mainly when intake is low.

• BloodrootDocumented risk

  Bloodroot is not a skin-health product; salves made with it have damaged skin and are not approved by the FDA.

• Tea Tree OilPreliminary or mixed

  Small amount of research suggests topical tea tree oil products might help acne; evidence is limited and for set-strength products, not undiluted oil.

• Zinc OxidePreliminary or mixed

  Skin protectant and sunscreen uses are regulated; infant rash trials are mixed.

• Coconut OilPreliminary or mixed

  Small trials found coconut oil moisturized dry skin about as well as mineral oil, and trials in eczema were favorable but limited.

• Olive OilPreliminary or mixed

  Helps prevent pressure ulcers in at-risk patients under care; no good evidence for general skin health and a possible barrier concern.

• Shea ButterPreliminary or mixed

  Used mainly on skin. Product-specific studies (a baby diaper emollient trial, a children's eczema cream study) are small or uncontrolled; no trial of plain shea butter was read.

• LanolinPreliminary or mixed

  Lanolin is a long-used skin protectant; a review says it supports the lipid barrier on intact skin, but it can cause allergy on damaged skin and no lanolin-specific trial of dry skin was read.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  Pooled trials report better skin hydration and elasticity scores than placebo, but a 2025 meta-analysis found no effect in higher-quality or non-industry-funded trials.

• 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

  Meta-analyses of oral collagen trials found better skin hydration and elasticity. The blends sold under this name were not tested as one product.

• 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.

• 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

  One small randomized trial reported lower skin water loss after 4 weeks (abstract only). It is not shown to treat skin disease.

• 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

  One 12-week placebo-controlled trial of a fermented honeybush extract reported fewer wrinkles and better skin hydration and elasticity. It was a single trial of a branded extract, not tea.

• TepezcohuitePreliminary or mixed

  Applied to the skin for wounds and ulcers. Trial evidence is small and mixed; claims for general skin health are not supported by the sources read.

• JewelweedPreliminary or mixed

  Folk use for poison ivy rash; controlled trials are small and mixed, so skin benefit is not established.

• MangoEstablished role

  Vitamin C helps keep skin healthy (NHS); one cup of mango gives about two thirds of the Daily Value (USDA). This is about meeting needs, not extra benefit.

• Chili PeppersEstablished role

  Vitamin C, which chili provides, supports skin and wound healing (NHS). Chili is one source among many.

• 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

  One small trial (60 postmenopausal women) found better instrument-measured skin elasticity with argan oil; broader skin claims are not backed by human trials in the sources we read.

• Dill OilPreliminary or mixed

  One small trial found less itching and dryness in dialysis patients with a topical dill oil preparation; more studies are needed.

• Olive Oil as a CarrierPreliminary or mixed

  Topical olive oil helped prevent pressure injuries in at-risk hospital patients in a small trial; caution is advised on inflamed skin.

• Calendula TeaPreliminary or mixed

  Traditional use on the skin for minor inflammation and small wounds, not proven by trials and not for drinking.

• Koji & AmazakePreliminary or mixed

  Review reports skin trials; one 8-week trial used milk amazake, a different product.

• Bentonite ClayPreliminary or mixed

  A 2024 review describes preliminary evidence for skin use and calls for larger trials.

• Illite ClayPreliminary or mixed

  Two small skin studies (a face pack for oily skin and a lotion with an extract for damaged skin) were positive, but we read only abstracts and they cover specific products.

• Montmorillonite ClayPreliminary or mixed

  A 2024 review describes lab, animal and preliminary clinical findings for skin and says larger trials are needed.

• Dead Sea SaltPreliminary or mixed

  One small soaking study found better hydration and less roughness in atopic dry skin; not shown for other skin.

• Magnesium Chloride Bath FlakesPreliminary or mixed

  One small 2005 study of a magnesium chloride-rich Dead Sea salt bath in atopic dry skin saw better barrier function and hydration; one product and route.

• Sulfur (Sulphur) BathsPreliminary or mixed

  Low-quality studies of spa baths report improvement in psoriasis and eczema.

• BeeswaxPreliminary or mixed

  A 2023 review reports a skin-barrier role for beeswax but found only two human studies.

• Black Seed Oil (Nigella)Preliminary or mixed

  Small trials of Nigella gels and ointments in eczema and acne, and a pooled skin review, were promising. Plain oil on skin is not shown, and allergic reactions are reported.

• Jojoba OilPreliminary or mixed

  One uncontrolled pilot of a clay and jojoba mask and pooled reviews suggest skin benefit; no jojoba-only controlled trial was read.

• Argan OilPreliminary or mixed

  One small trial in postmenopausal women measured better skin elasticity; no good evidence for skin disease or appearance.

• Cocoa ButterPreliminary or mixed

  Listed by FDA as a skin protectant, and a 21-volunteer study found better skin hydration from a cocoa butter cream; it did not prevent stretch marks.

• 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 crossover trial of swallowed oil in atopic dermatitis and a before-after gel study reported better skin measures; evidence is limited.

• Camellia Oil (Tsubaki)Preliminary or mixed

  Two tiny trials of camellia-oil skin products reported benefits for sensitive skin and for incontinence-related dermatitis; neither tested plain oil on healthy skin.

• Marula OilPreliminary or mixed

  One small study of 20 healthy women found moisturising and non-irritating effects; no long-term or condition-specific trials.

• Squalane (Olive and Sugarcane)Preliminary or mixed

  Used as a softening ingredient in moisturizers; trials tested whole products, not squalane alone.

• Sesame Oil on Skin and HairPreliminary or mixed

  Small trials on skin conditions in patients; no trial in healthy skin was found.

• Chicken Collagen (Type II)Preliminary or mixed

  One 12-week trial of a hydrolyzed chicken sternal cartilage product reported fewer lines and more elasticity, but it also contained chondroitin and hyaluronic acid.

• Multi-Collagen Blends (Types I, II, III, V, X)Preliminary or mixed

  Two 12-week trials of mixed products containing collagen reported better skin measures than placebo; the other ingredients may have contributed.

• Vegan Collagen and Collagen BoostersPreliminary or mixed

  Small trials of silica and oral hyaluronic acid reported skin measures better than placebo; no trial of a vegan collagen product was found.

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