The Best Supplements for Healthier Hair and Skin: Backed by Science

When it comes to improving hair and skin health, not all supplements are created equal. As a nutrition expert, I only recommend ingredients that are supported by quality research. Below is a curated list of supplements that show real evidence of benefits—who they are ideal for, who should avoid them, and what they actually do.

Important Note: If your hair or skin concerns stem from a hormonal root cause—like thyroid dysfunction, PCOS, or menopause,these supplements may offer limited results unless the underlying hormonal issue is also addressed.

1. Collagen Hydrolysate (Peptides)

Purpose: Supports skin elasticity, hydration, and firmness.

Best for: Adults 25+ showing early signs of aging or dryness in skin.

Avoid if: You're vegan/vegetarian or allergic to fish, bovine, or poultry collagen sources.

Evidence: A 2021 meta-analysis of 26 RCTs concluded that oral collagen improves skin hydration, elasticity, and reduces wrinkles over 90 days. Read the study on PubMed

2. Hydrolyzed Collagen + Vitamin C

Purpose: Enhances collagen synthesis and improves skin texture and dermal density.

Best for: Mature skin or people with visible texture loss or fine lines.

Avoid if: You're prone to kidney stones (due to high-dose vitamin C) or allergic to collagen sources.

Evidence: Studies show that combining hydrolyzed collagen (5g/day) with vitamin C (80mg) over 8–16 weeks results in better skin outcomes than collagen alone. Read the study on PubMed

3. Coenzyme Q10 (Ubiquinone)

Purpose: Reduces oxidative stress in skin and scalp tissues; improves skin smoothness and depth of wrinkles.

Best for: Adults over 40, those exposed to pollution or oxidative stress.

Avoid if: You are on blood thinners or have liver or bile duct disorders—consult your doctor first.

Evidence: A randomized trial in middle-aged adults showed improved skin smoothness and reduced wrinkle depth with 150 mg/day of CoQ10. Read the study on PubMed

4. Vitamin D

Purpose: Plays a role in hair follicle cycling and immune support.

Best for: People with confirmed deficiency (especially < 30 ng/mL), low sun exposure, or autoimmune-linked hair loss.

Avoid if: Your levels are already optimal (>70 ng/mL); excess can lead to toxicity.

Evidence: A 2023 meta-analysis showed significantly lower serum vitamin D levels in patients with alopecia areata and other hair disorders. Read the study on PubMed

5. Iron (Ferritin)

Purpose: Supports oxygen delivery to follicles and cell regeneration.

Best for: Menstruating women, those with ferritin < 50 ng/mL, and anyone with fatigue, hair thinning, or pale skin.

Avoid if: You are postmenopausal or male with normal levels. Excess iron can cause oxidative stress and liver damage.

Evidence: A Taiwanese study noted improved regrowth in women with alopecia when ferritin was corrected to ≥60 ng/mL. Read the study on PubMed

6. Vitamin C

Purpose: Helps synthesize collagen and improves absorption of non-heme iron.

Best for: People on vegetarian diets, or those needing additional support for collagen production.

Avoid if: You have a history of oxalate kidney stones or take high-dose supplements without guidance.

7. Zinc

Purpose: Essential for skin barrier health and may prevent excessive shedding when deficient.

Best for: Individuals with lab-confirmed deficiency, post-bariatric surgery patients, or those with absorption issues.

Avoid if: You’re taking more than 30 mg/day long-term—it may interfere with copper and immune function.

8. Omega-3 Fatty Acids

Purpose: Supports scalp circulation, reduces inflammation, and may indirectly benefit the hair follicle environment.

Best for: People with inflammatory scalp conditions, low dietary intake of fatty fish, or dry skin.

Avoid if: You are on anticoagulants or blood-thinning medications without medical advice.

Quick Comparison Table

Need Help Choosing the Right Supplement?

It’s always best to assess nutrient status through blood work before starting supplements—especially if you're struggling with hair fall, skin dullness, or slow results from your current regimen.