She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
- 26 Cottage Cheese Toast Toppings - June 17, 2026
- Simple No-Carb Tabbouleh Recipe - October 12, 2025
- 24 Healthy Egg-Based Breakfasts - August 22, 2025
Give your skin a little helping hand with these expert-backed beauty supplements.
The Wellness Nerd contains affiliate links. See more details here
1. Evening Primrose Oil
High in gamma-linolenic acid, an ingredient with several benefits for the skin, EPO can help improve skin elasticity and encourage the skin cells to retain more moisture, which reduces dryness and signs of ageing.
In one study published in the International Journal of Cosmetic Science, people taking three 500mg capsules daily got a 13 percent boost in skin moisture and a 17 percent boost in skin firmness in 12 weeks. Add to this the fact that it has an anti-inflammatory role—and inflammation can hasten skin ageing—and it’s an all-around skin tonic.
Try It Now
In the US, try Whole Foods Market Cold Pressed Evening Primrose Oil. Buy it here.
In the UK, try Healthspan Evening Primrose Oil, 500mg. Buy it here.
In Australia, try Blackmores Evening Primrose Oil.
2. Co-Enzyme Q10
You’ve probably seen this in skincare ranges, as its antioxidant properties can help reduce some elements of aging when used topically. However, as you age, you might also want to add a supplement to your routine for extra skin insurance, as the amount of Q10 that we produce in the body falls as we age.
Q10 is needed to energize every cell in our system, including those in the skin. Plus, one study from researchers in Slovenia found that it helps diminish some superficial signs of aging.
The dose used in trials is 50-150mg a day, and the best form of Q10 to take is ubiquinol. The other form you might see in supplements, ubiquinone, needs to be converted into ubiquinol before your body can use it, so it’s not quite as effective.
Try It Now
In the US, try Now Extra Strength Ubiquinol. Get it delivered to your home here.
In the UK, try Solgar Ubiquinol. Buy it here.
In Australia, try Life Circul8
3. Curra NZ
The skin of blackcurrants, the main ingredient in CurraNZ, is high in a type of plant chemical called anthocyanins. According to a study carried out at Hirosaki University Graduate School of Health Sciences in Japan, these can help increase levels of collagen, elastin, and hyaluronic acid—the trifecta that support skin against aging.
Lead author of the study Naoki Nanashima says: “The present study demonstrates that exposure to blackcurrant or anthocyanins increased the level of extracellular matrix (essential scaffolding of the skin) molecules such as collagen and elastin in human skin fibroblasts (a cell which produces collagen).’
The research team suggests this might be particularly helpful to women during perimenopause, menopause, or postmenopause to counterbalance some of the natural loss that occurs to the supportive structure of their skin at this time.
Buy It Now
Find it in the US here.
If you’re shopping in the UK, you can order it here.
The Australian shop is here.
4. Alpha Lipoic Acid
Four hundred times stronger than vitamins E and C combined, skin guru Dr Nicholas Perricone names ALA as a major anti-ager. In his book, The Perricone Prescription he says ‘Alpha lipoic acid blocks the production of enzymes that damage the collagen fibres, preserving a smooth skin surface.’ He suggests taking 200mg of alpha-lipoic acid daily – 100mg at breakfast, 100mg at lunch.
Note: You should always consult a doctor before taking any new supplement, particularly if you are on long-term medication or have pre-existing health conditions, but this is particularly important with alpha lipoic acid as it can affect blood sugar. Do not use it if you are diabetic, are taking thyroid medications, or other medications/supplements that affect blood sugar.
Buy It Now
In the US, try Whole Foods Market Alpha Lipoic Acid. Buy it here.
In the UK, try Viridian Nutrition Alpha Lipoic Acid. Have it delivered from here.
In Australia, try Bioceuticals Alpha Lipoic Acid. See more about it here.
5. Fish Oils
A great source of omega-3 fats, these convert to eicosapentaenoic acid, a substance which decreases inflammation and improves skin moisture.
According to skin specialist Dr Nigma Talib, in her book Reverse the Signs of Aging, ‘in a study by Ohio State University, people taking a daily dose of fish oils saw their levels of inflammatory markers fall by 14 per cent.’
She suggests taking a supplement that clearly states how much of the two omega-3 fats, EHA and DPA, it contains and choosing a product that delivers at least 650mg of the two omegas combined.
PS: Have you heard about Dr Talib’s idea ‘wine face’ – check it out to discover why alcohol might be aging your skin faster than you think.
Buy It Now
In the US, try Nordic Naturals Omega 3. Find it here.
In the UK, try Healthspan Opti-Omega. Have them delivered to your house from here.
In Australia, try Blackmore’s Omega Mini Double Concentrate.There’s a pot of these next to me as I type!
6. Vitamin C
Usually, we think of vitamin C for its association with immunity, but there’s much more to this vitamin, including its role of supporting the skin,’ says Dr Gill Jenkins, GP, and Advisor to the Heath & Food Supplements Information Service (www.HSIS.org)
Vitamin C is an essential nutrient that supports collagen production for skin and bone structure. It is also a powerful antioxidant, protecting our body cells from age- and environmental-related damage.
The best sources of vitamin C are fruits and vegetables, but most people don’t get the recommended five daily servings. Adults aged 19 to 64 need 40mg of vitamin C daily, which cannot be stored in the body, so you need it in your diet daily.
Try It Now
The good news is that you don’t need to buy a special C supplement or take high doses; just make sure your multivitamin contains at least 100 percent of the daily recommended amount in your country.
7. Lutein & Zeaxanthin
Both of these ingredients are carotenoids, health-promoting substances found in plants. And one positive effect that can have on the body is helping to protect our skin (and eyes) from sun damage.
Obviously, applying external sunscreen daily is the best way to minimise this, but you can also create your own internal sunscreen by increasing carotenoids in your diet – or supplementing with them. In one US study, people taking it noticed an improvement in skin tone and lightening of shade (suggesting a UV protective effect) within 12 weeks from taking a combined lutein and zeaxanthin supplement.
Lutein can also increase levels of moisture in the skin. In a trial at the University of Naples, it was found that a supplement of 10mg a day increased skin hydration and elasticity.
Try It Now
Many supplements contain lutein and zeaxanthin have the word eye in the title as the supplements also protect your vision – but that’s okay; they’ll also work on your skin.
In the US, try GNC Lutein. Buy it online here.
In the UK, try Macushield. It’s sold in stores like Boots, or you can buy it online here.
In Australia, try Blackmores Lutein Defence. Find it online here.
8. Zinc
If you have oily skin, adding zinc to your daily supplement regime might help rebalance things. Zinc helps regulate oil production in the skin. Zinc works hand in hand with vitamin A, so ideally, take supplements with a meal containing orange, green, or yellow vegetables.
There’s also a suggestion that taking supplements containing a mix of zinc and phytase might help Botox last longer – see more here.
Try It Now
You don’t need huge amounts to get results – too much zinc can imbalance the body. Just ensure you’re taking a multivitamin and mineral that contains somewhere between 8mg and 30mg of zinc – zinc citrate is the form best absorbed by your system.
9. Pycnogenol
Another suggestion from Dr Nicholas Perricone. Pycnogenol is an extract of pine bark with strong antioxidant properties – and he suggests that, like lutein, it might help increase your defences against UVB rays that damage skin.
Pycnogenol also protects skin against stiffening, which makes it look older, and improves micro-circulation, which gives skin a glow – and with some research saying poor skin tone adds years to your looks, that’s something you need to harness.
Try It Now
In the US, try GNC Pycnogenol. Have it delivered today here.
In the UK, try Pharma-Nord Bio Pycnogenol. Find it here.
In Australia, try Nutrachamps Pycnogenol. Find it here.
So, there you have it – nine supplements that can help support the long of your skin. Now you might be wondering what about collagen – is it worth taking? We looked into that more deeply in our testing of Pure Gold Collagen so, you might want to head there next.
