When it comes to glowing, healthy skin, most of us think of skincare products like serums, moisturizers, and SPF. But according to board-certified dermatologist Dr. Abby, some of the biggest skin benefits actually start from the inside—with the right vitamins and supplements.
“Clear, radiant skin isn’t just about what you put on it. It’s also about what you feed your body,” Dr. Abby tells us. She broke down the three supplements she recommends most often to her patients—including one that can actually help lower your risk of certain skin cancers.
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1. Omega-3 Fatty Acids
If dry, dull, or inflamed skin is a constant struggle, omega-3 fatty acids might be your new best friend.
“Omega-3s are key to maintaining your skin barrier,” Dr. Abby explains. “They’re great for that glowy complexion, for reducing dry skin, and they can even help with conditions like eczema and acne.”
You can get omega-3s from foods like salmon, walnuts, chia seeds, and flaxseeds—but supplements can also help ensure you’re meeting your daily needs.
2. Collagen + Zinc (Hair & Nail Supplements)
Want stronger nails, thicker hair, and smoother skin texture? Dr. Abby says hair and nail supplements are worth a look.
“These often contain an array of ingredients like collagen, zinc, and iron, which help support hair growth, nail strength, and the overall texture of your skin,” she notes. “In fact, systematic reviews show they can make a real difference in all three.”
Collagen helps maintain skin’s elasticity, while zinc plays a role in healing and reducing inflammation. Together, they’re a powerful duo for beauty from the inside out.
3. Nicotinamide (Vitamin B3) for Skin Cancer Prevention
Finally, for those at higher risk of skin cancer—whether from a history of sunburns, precancerous spots like actinic keratosis, or previous skin cancers—Dr. Abby highlights one supplement that can make a measurable difference: nicotinamide.
Also known as niacinamide, nicotinamide is a form of vitamin B3 that research shows may help lower the risk of certain skin cancers.
“For patients with a history of skin cancer or precancers, nicotinamide at 500 mg twice a day has been shown to reduce the incidence of skin cancers by about 20 to 25%,” says Dr. Abby.
That doesn’t mean you can skip sunscreen—but it can be an additional protective step for those who need it most.
The Bottom Line
From boosting your glow to lowering your skin cancer risk, supplements can play an important role in your skin health. As Dr. Abby puts it: “It’s about supporting your skin from every angle—inside and out.” If you’re considering adding any of these supplements to your routine, always check with your dermatologist or healthcare provider first.
