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Though our roster of experts frequently weigh in on the best skin-care regimens, they’d be the first to tell you that the most carefully-curated and efficacious formulas in the world can’t compete with poor lifestyle habits. Besides wearing sunscreen daily and avoiding overconsumption of sugar and alcohol, you need to consume essential nutrients to achieve clear, radiant skin or strong, shiny hair. Sure, you can get many of these nutrients through a diet rich in whole foods like leafy greens, lean meats, legumes, and the like; but if you find that your schedule fills up faster and more easily than your Instacart, supplements can make for a helpful shortcut.
The Supplements Experts Actually Take
That said, if you’ve taken a scroll through the supplement offerings on Amazon, you know that there are a lot of options to choose from. A simple search for protein powder or probiotics is bound to yield hundreds of different products, each with their own merit and exceptional reviews. “If you are going to use supplements, it is very important to confirm that they are high-quality and clean and sourced from reputable places—and I definitely wouldn’t jump on every trend that you see,” warns Amir Karam, MD, board-certified facial plastic surgeon and founder of KaramMD Skin in San Diego.
To cut through all the noise, we asked some of our favorite experts—including derms, plastic surgeons, a trichologist, and a nutritionist—to share the supplements they take for their own skin and hair. Not only have they gone through the data of the products they’ve tried, they’ve seen transformative results firsthand.
Just remember that no supplement routine is one size fits all and that you’ll get the best results from seeking the support of a licensed provider. “As with any wellness regimen, consistency and personalization are key, and I always emphasize that supplementation should be guided by individual needs and, when appropriate, laboratory evaluation,” adds Anetta Reszko, MD, PhD, board-certified dermatologist and dermatologic surgeon in New York. Read on to learn more.
- Anetta Reszko, MD, PhD | board-certified dermatologist and dermatologic surgeon in New York.
- Dhaval Bhanusali, MD | board-certified dermatologist, health entrepreneur, formulator, and the founder of Hudson Dermatology in New York.
- Shab Caspara | trichologist and the founder of Caspara Hair Preservation Studio in New York City.
- Tanna Fox | International Sports Certified Nutritionist for Ballerina Farm and Certified Gut Health Nutrition Specialist based in Holladay, Utah.
- Amir Karam, MD | board-certified facial plastic surgeon and the founder of KaramMD Skin in San Diego.
- Eunice Park, MD, MPH | dual-board-certified facial plastic and reconstructive surgeon in New York.
- Top Recommended Supplements by Dermatologists
- Meet the Experts
Board-certified dermatologist and dermatologic surgeon in New York
Daily
“I’ve taken omega-3 fatty acids long term for cardiovascular and anti-inflammatory support, and I notice a measurable difference in overall inflammation, particularly in skin reactivity and recovery after procedures,” says Dr. Reszko. While she uses a prescription supplement known as Lovaza, we enjoy Ritual Omega-3 DHA EPA supplements as an over-the-counter option—while many products in this category cause burping, this one doesn’t (but if you do occasionally burp, it won’t taste fishy, but citrusy, thanks to the vegan formulation and the inclusion of orange oil).
“The Hair Supplement by Augustinus Bader is a more recent addition—I’ve been taking it for several months,” says Dr. Reszko. “Around the three-month mark, I began noticing less shedding and improved hair density, particularly along the hairline.” Three capsules a day delivers a potent dose of botanicals like ashwagandha, saw palmetto, moringa leaf, rosemary, and fenugreek, as well as plenty of vitamins and minerals.
This vitamin duo is a must for Dr. Reszko, especially in the winter months when many individuals experience a dramatic dip in vitamin D levels; studies show that taking the two nutrients together provide more benefit to bone density and cardiovascular health than if taken alone. “This essential combination has been a long-standing part of my regimen, to support bone health and proper calcium metabolism,” she says. “Maintaining optimal vitamin D levels has supported overall energy and bone health, which I monitor with lab work.”
Several times a week
“I’ve been using this collagen supplementation consistently for over a year,” says Dr. Reszko. “After about 8 to 12 weeks, I noticed improved skin elasticity and a subtle but meaningful improvement in overall skin quality and hydration, which aligns with what we understand about collagen turnover timelines.” In addition to containing marine collagen sourced from fish, this powder features vitamin C from acerola cherry and silicon from bamboo, the latter of which helps provide strength and structure to hair, skin, and nails.
Creatine has been a part of Dr. Reszko’s regimen for several years to help support her strength and energy; Perfect Amino further helps these goals by providing essential amino acids for protein synthesis and tissue repair. This combination of the two provides comprehensive improvement to endurance and recovery. “After about six weeks of taking Perfect Aminos, I noticed improved recovery after workouts and procedures requiring prolonged standing,” explains Dr. Reszko.
Board-certified dermatologist, health entrepreneur, formulator, and founder of Hudson Dermatology in New York City
Daily
“Traditionally, I had used vitamin D and a multivitamin, along with polypodium leukotomes. Polypodium Leukotomes is an oral antioxidant that most dermatologists love. We recommend it regularly for our melasma and hyperpigmentation patients, as well as those for high risk for skin cancer. More recently, it’s become popular as a tool to protect from UV damage leading to wrinkle formation,” explains Dr. Bhanusali. However, with the help of over 350 dermatologists in their network, he and the Elm Biosciences team created the all-in-one oral supplement of his dreams. “We got a consensus of all the ingredients that our network dermatologists traditionally recommend to patients or family members,” he says, and the Inner Dose supplement was born. In addition to vitamin D and polypodium leukotomes, it contains potent antioxidants like astaxanthin, turmeric, and holy basil. He’s been taking it for nearly two years at this point, and thinks of it as more of a preventative rather than a curative supplement. ”When I am at my Miami home, I love to go running every morning,” Dr. Bhanusali adds. “I apply sunscreen, but even with sunscreen, I am still not always optimally protected. It helps having a secondary defense while UV is strongest. While I never will say supplements will replace sunscreen, it’s great to use in conjunction with the overall sun protection standards, like SPF, hats, and other methods.”
Dr. Bhanusali has been using creatine for about four years, but only recently switched to this formula from Six Star Creatine. The Cymbiotika product is a long-lasting, easy-to-digest form of creatine that can be easily consumed straight from the packet.
“For protein, I use many different brands, including Dymatize and also Muscle Milk from time to time—when on the run or between patients. I have been having shakes for over 10 years,” says Dr. Bhanusali. “Creatine and protein have helped me stay in shape and maintain lean muscle mass as a vegetarian. I had lost 50 pounds, and it was only I learned about nutrition, macros, etc. that it all clicked for me.”
Trichologist and founder of Caspara Hair Preservation Studio in New York City
Daily
While Caspara uses a plethora of supplements to help support thicker, healthier hair growth—both personally and with her clients—this one from Hush Hush is the backbone of her regimen. “I’ve been taking DeeplyRooted daily for several years to help reverse thinning, dryness, and shedding. I’ve personally seen thicker density, improved shine, and more consistent growth since using it,” she says. Caspara notes it contains a blend of science-backed nutrients to support follicle health and scalp function, like vitamins (including a variety of B vitamins like niacin, cyclobalamin, and biotin), minerals such as zinc and selenium, botanicals like saw palmetto and ashwagandha, amino acids, and fish-derived collagen.
“I take OmniBiotics daily to support gut health and digestive function—a healthy gut microbiome is essential for proper nutrient absorption, which directly impacts scalp health and hair quality,” Caspara explains. “I’ve been using this consistently for several years, and I’ve noticed improved digestion, better nutrient utilization, and more resilient hair growth.”
NAD+ is one of the buzziest ingredients on the block these days due to its ability to support cellular energy, repair, and regeneration; this supplement is a daily must for Caspara. “From a hair-health perspective, NAD+ supports healthier follicles, improved scalp function, and better resilience against stress-related shedding,” she explains. “I’ve noticed improved overall vitality and stronger, more robust hair.”
Several Times a Week
Caspara uses this whey formula regularly for its rich profile of essential minerals, inclusive of magnesium, potassium, chloride, and zinc. “These minerals support the foundation of hormonal health and hormone production, which are critical for maintaining a regulated hair growth cycle and long-term hair longevity,” she says. In addition to seeing stronger hair over time, she’s noticed that adding this formula to her regimen has helped improve her energy levels and balance her hormone levels. “It’s a must for my clients dealing with hormonal imbalances or thyroid issues,” she adds.
“Collagen provides key amino acids that contribute to keratin production and scalp integrity,” explains. She adds this collagen into her routine to keep her hair strong and elastic, and recommends it to her clients who struggle with brittle hair prone to breakage and poor scalp health. Fortuantely, it’s completely tasteless and dissolves easily into coffee or smoothies without clumping or chalkiness.
International sports certified nutritionist for Ballerina Farm and certified gut health nutrition specialist in Holladay, Utah
Daily
Like many in the wellness space, Fox starts every day by drinking a glass of lemon water as soon as she wakes up—the simple ritual consists of adding half a small lemon to about 24 ounces of water, then waiting half an hour before consuming anything else. “This helps keep my liver functioning well and supports a fast metabolism,” Fox explains. “Lemons have a gentle way to open detox pathways. It’s such an easy way to get my water first thing in the morning; hydration is essential for clear, glowing skin. The major bonus is it’s packed with vitamin C that helps support collagen production, giving skin brightness and helping hair stay strong and resilient.”
After waking, Fox completes a workout, after which she recharges with a (non-negotiable) protein smoothie. “I’ve done this for 20 years! As a sports nutritionist, I have worked with hundreds of clients over the years, and I always suggest daily protein powder post-workout. I’ve seen that those who keep this habit see the fastest results,” she says. Her smoothie typically consists of one-to-two scoops of Ballerina Farm Farmer Protein (which contains not only 24 grams of protein, but also three grams of fiber, which Fox notes is “king for digestion”) and one scoop of Thorne Creatine (for added power and strength) mixed into water, almond milk, or dairy milk. “Within that two-minute smoothie routine, I’ve fed and fueled my muscles to continue to get stronger as I age,” explains Fox. “Truly, the secret to aging well is weight training and a protein supplement—it’s the fountain of youth. Protein really is the raw material for hair, skin, and nails. Without enough amino acids, beauty literally can’t be built. This protein powder supplies the amino acids your body needs to repair tissue, support collagen, and grow strong, healthy hair.”
Fox has been taking supplements for nearly 20 years, and finds this one to be unique due to its comprehensive blend of powerhouse, natural ingredients. “It’s loaded with 26 billion probiotics, but also brain-supporting mushroom extracts, amino acids, vitamin D3, K2, choline, greens, and a daily dose of the vitamins and minerals from fruits, vegetables and more,” she says, adding that it also contains foundational micronutrients like vitamins A, C, E, B-complex, and minerals that are critical for skin renewal and hair growth, like copper, zinc, and selenium. “When your body is well-nourished at a cellular level, it shows up as brighter skin and healthier hair,” she adds. Seriously, this drink mix nearly has the most nutrients we’ve ever seen, so if you’re looking for a one-and-done kind of product, it’s worth a try.
Fox cites hydration, especially with added electrolytes, as critical for improved strength—overall as well as for hair and skin. “Sodium and potassium help move water into your cells, supporting skin plumpness, elasticity, and proper nutrient delivery to hair follicles,” she explains. She tries to drink 100 ounces of water daily, adding a scoop of Ballerina Farm Farmer Hydrate for every 12 ounces of H2O. In addition to offering a 1:1 ratio of sodium to potassium and a mild sweetness from stevia, the formula contains fiber. “Fiber is so important because it leads to healthier gut function, which in turn leads to better overall health and happiness,” says Fox. “90 percent of your serotonin comes from gut bacteria and gut health, and 70 percent of your immune system stems from the function of gut bacteria.”
Board-certified facial plastic surgeon and founder of KaramMD Skin in San Diego
Daily
“It took me a long time to get creatine in my routine—I am definitely not an early adopter,” says Dr. Karam, who credits not only his MD but his major in biochemistry/cell biology to understanding the risks and benefits of adding any new supplement to his routine. For several years now, Dr. Karam has consumed five grams of creatine every morning, which he credits with improved strength, shorter recovery time, and enhanced workout endurance.
20 grams of protein powder daily is a staple of Dr. Karam’s regimen, and has been for several years. “It helps me meet my daily protein needs when I don’t eat a heavy breakfast or lunch and gives me better energy with a busy OR schedule,” he says. He has used both whey and vegan protein formulas, including this low-carb product from Vega. Protein powder is also an essential ingredient in his wife’s homemade protein cookies, which Dr. Karam has eaten for lunch for over 10 years.
Dr. Karam has been taking magnesium glycinate for several years to help calm his nervous system, relax his muscles, and improve his sleep quality. For similar benefits, you’ll want to take a supplement like Metagenics Magnesium Glycinate before bed as many people notice full-body relaxation (and, yes, drowsiness) after introducing magnesium to their routine.
L-theanine is a new addition to Dr. Karam’s routine, but he noticed the benefits of taking this supplement quickly. “I take it for its calming effect and how it improves sleep onset,” he says. While Dr. Karam noticed more relaxed, consistent sleep, the amino acid is also shown to help reduce stress and anxiety. Plus, better sleep and reduced stress allows for clearer, brighter skin.
Eunice Park, MD, MPH
Dual-board-certified facial plastic and reconstructive surgeon in New York
Jung Kwan Jang Everytime Original Extract Korean Red Ginseng Stick
“Korean red ginseng is something I grew up with—my grandmother made it part of our daily routine long before wellness became a trend,” explains Dr. Park. “I’m excited to see heritage brands like Jung Kwan Jang bringing this ingredient to the U.S. market with the level of quality and standardization it deserves. I think of ginseng not as a ‘beauty supplement,’ but as an adaptogen that supports energy, stress resilience, and overall vitality—which ultimately shows up in your skin.” While ginseng doesn’t contain caffeine, you’ll certainly notice a significant energy boost from consuming it; it’s best to take this supplement first thing in the morning rather than midday so as not to disrupt your sleep before you know how your body will respond to it. Be aware that some people can find ginseng to taste bitter, so you may want a glass of water on hand to sip after you sip the contents of this packet.
“Our skin and hair health are inextricably linked to gut health—it’s a connection I see clinically every day,” says Dr. Park. “Adequate fiber intake supports gut balance, which in turn influences inflammation, skin clarity, and even hair vitality.” She’s a fan of this thoughtfully-designed fiber, which combines prebiotic soluble fiber and resistant potato starch. This duo makes the formula well tolerated, easy to consume (without gassiness or bloating), and safe for long-term use.
”Omega-3 fatty acids, particularly EPA and DHA, play an important role in skin and hair health by helping regulate inflammation and support the structure of cell membranes,” Dr. Park explains. “Clinically, low omega-3 intake often shows up as dry, reactive skin, redness, a compromised barrier, and increased hair shedding. EPA is known for its ability to calm inflammation, which can help reduce sensitivity and stress-related skin flare-ups, while DHA supports skin hydration, barrier strength, and scalp and hair follicle health.” With regular use, omega-3s help support calmer, nourished, and more resilient skin and hair. (And if you deal with chronic chapped lips and cracked cuticles, especially during the winter months, it’s worth adding omegas to your routine to help soften and smooth.)
Everything You Need To Know
The Supplements Ingredients Most Recomended by Dermatologists
In our reporting, we found that most of our trusted experts took some of the same supplements and ingredients. A bit more about them, below.
- Creatine: While many think of this as a supplement solely for gym bros looking to bulk up, there’s evidence that it can provide benefits beyond athletic performance. While it certainly helps increase muscle mass, improve recovery time, and reduce dehydration, creatine can also help prevent age-related (and possibly GLP-1 related) sarcopenia, improve cognitive function, and premature skin damage.
- Fiber: We know that fiber is critical to gut health, which plays a role in the health and beauty of skin. Studies show diets high in fiber can help improve skin healing and scar formation and mitigate risks of atopic dermatitis. Disruption to the gut microbiome has been connected to acne, rosacea, psoriasis, vitiligo, and more concerns.
- Omega-3 Fatty Acids: Our body cannot produce omega-3 fatty acids on its own, meaning supplementation is a must. Nuts, seeds, and fatty fish like salmon and mackerel are the typical recommendations, but a supplement can be easier to add to one’s diet (not everyone is into the tinned fish craze, after all). Omega-3 fatty acids help prevent UVB damage and transepidermal water loss; quell inflammatory skin conditions like acne, rosacea, psoriasis, and eczema; support skin barrier health; and there’s even evidence that they can support new healthy hair growth in those with female pattern hair loss.
- Collagen: Collagen and collagen peptide supplements are a favorite of ours. While we still need more research on how these products can support our health and beauty goals, there is evidence (both clinically and anecdotally) that they can strengthen hair and skin, making them smoother and more elastic.
Meet the Experts
- Shab Caspara is a trichologist and the founder of Caspara Hair Preservation Studio in New York City.
- Tanna Fox is the International Sports Certified Nutritionist for Ballerina Farm and Certified Gut Health Nutrition Specialist based in Holladay, Utah.
- Dhaval BhanusalI, MD is a board-certified dermatologist, health entrepreneur, formulator, and the founder of Hudson Dermatology in New York.
- Amir Karam, MD is a board-certified facial plastic surgeon and the founder of KaramMD Skin in San Diego
- Anetta Reszko, MD, PhD is a board-certified dermatologist and dermatologic surgeon in New York.
- Eunice Park, MD, MPH is a dual-board-certified facial plastic and reconstructive surgeon in New York.
