If you’re someone who aspires to have glowy, ageless skin, your bathroom cabinets most likely spilleth over with all types of moisturizers, serums, and masks. You may also be clued into the fact that the ticket to healthy skin goes beyond topical products. What you put inside your body plays a big role, too.
Science-backed supplements like collagen, probiotics, and vitamin C can benefit many beauty routines. But timing matters. Figuring out when to take these supplements can help your body absorb key nutrients more effectively and support your skin’s natural rhythms.
Ahead, experts share their top supplements for healthy, youthful-looking skin—and how to time your doses for maximum impact.
- ABOUT OUR EXPERTS: Michele Green, M.D., is a cosmetic dermatologist in New York City. Michele Westendorf, M.S.N., N.P.-C., is a nurse practitioner specializing in medical dermatology and the clinical director at Seaside Skincare in San Clemente, CA.
Collagen Peptides
Collagen is the protein your skin relies on for that plump, smooth, elastic feel—but as you age, your natural supply starts to dip. “Collagen is an essential protein that contributes to the skin’s suppleness and elasticity,” explains Michele Green, M.D., cosmetic dermatologist in New York City. “As we age, collagen levels are naturally depleted, resulting in aging signs such as fine lines, wrinkles, skin laxity, and uneven skin texture.”
That’s where collagen peptides come in. “Taking collagen peptides may support fibroblast activity and collagen synthesis, improving skin elasticity, hydration, and dermal thickness,” says Michele Westendorf, M.S.N., N.P.-C., nurse practitioner specializing in medical dermatology and the clinical director at Seaside Skincare in San Clemente, CA.
Read More: How To Tell If Your Multivitamin Is Working
When to take: For best absorption, take collagen peptides first thing in the morning on an empty stomach. “This supports absorption and aligns with the body’s natural repair processes during the day,” says Westendorf.
Hyaluronic Acid
You’ve probably seen hyaluronic acid as an ingredient in your favorite serums. It’s “a humectant that pulls water from the environment to the skin to increase hydration,” says Green. “Hyaluronic acid is incredibly beneficial for skin suppleness, as it can hold up to one thousand times its weight in water.”
While it’s well-loved topically, hyaluronic acid supplements are now gaining ground. Research is still emerging, but they may help enhance moisture retention, reduce transepidermal water loss, and improve overall skin smoothness and bounce, according to Green.
When to take: Westendorf recommends taking hyaluronic acid in the morning with water to help maintain hydration throughout the day, especially when moisture loss tends to be highest.
Vitamin C
Think of vitamin C as one of your skin’s best daytime defenders. “Vitamin C is an excellent skin-care supplement, as it aids the body in collagen production,” says Green. It also works double duty as an antioxidant, protecting skin cells from damage caused by free radicals and environmental stressors like pollution and UV rays, she adds.
Beyond that, vitamin C plays a crucial role in maintaining skin firmness and protecting the structural integrity of collagen and elastin fibers—key for keeping your skin smooth, strong, and bright. Research shows that it stabilizes collagen mRNA, enhancing collagen protein synthesis (which is essential for elasticity) and helping shield skin from oxidative stress that can break down these vital fibers over time.
When to take: Westendorf suggests taking a vitamin C supplement in the morning to coincide with when you’d apply vitamin C products to your skin. “It pairs synergistically with topical antioxidants for daytime photoprotection,” she says.
Probiotics
“You probably already know that probiotics can help support digestive health—but emerging research suggests they may also play a role in skin health through what’s known as the gut-skin axis,” says Westendorf. “By supporting a balanced gut environment, probiotics may help influence factors related to skin appearance and overall skin wellness.”
Read More: Which Type Of Probiotic Supplement Is Right For You?
When to take: It’s best to consume probiotics on an empty stomach in the morning, says Westendorf. As the Cleveland Clinic notes, you want the probiotic to move from your stomach to your colon so the healthy bacteria can take root and flourish in your gut—and you can aid in this process by taking a supplement in the morning, when your body (and your bowels) are more active.
Niacinamide
Niacinamide (a.k.a. vitamin B3) is a multitasking skin-care MVP. It “improves uneven skin tone, strengthens the skin barrier, and helps lighten melasma by inhibiting melanosome transfer from melanocytes to keratinocytes,” says Westendorf. These benefits make it a favorite among dermatologists and skin health experts alike.
When to take: Morning or midday both work—and you can take it with or without food. “Consistent daily use is more important than exact timing,” says Westendorf. For targeted support, it’s often taken twice daily under clinical guidance, so check in with your provider if you’re using it for a specific skin concern.
Omega-3 Fatty Acids
Omega-3s aren’t just good for your heart—they’re a major win for your skin, too. “Omega-3s are fatty acids that support and strengthen the skin’s moisture barrier, preventing water from escaping and irritants from entering the skin,” says Green. “Taking omega-3 supplements may reduce dryness and irritation of the skin and promote skin hydration and suppleness.”
Read More: Which Type Of Omega-3 Supplement Is Right For You?
When to take: There’s no strict time window for omega-3s, but for best absorption, Westendorf recommends taking them with a meal that contains fat.
Zinc
Zinc may be a trace mineral, but it plays a big role in both your overall health and your skin. “It’s antimicrobial and essential for wound healing and regulating sebum production, which makes it especially helpful for acne-prone or reactive skin,” says Westendorf. Its skin-supportive benefits make it a go-to for anyone looking to calm breakouts and support clearer, more balanced skin.
When to take: Westendorf suggests taking zinc midday or in the evening, always with food. This not only improves absorption but also helps prevent the nausea that can sometimes come with taking zinc on an empty stomach.
Astaxanthin
If astaxanthin isn’t on your radar yet, it should be. This unassuming skin-care hero is a “potent antioxidant that reduces UV-induced oxidative stress and improves skin elasticity and tone,” says Westendorf. Pretty neat, right? And, you can find it in supplement form.
When to take: For best results, Westendorf recommends taking astaxanthin in the afternoon or evening with a meal that contains healthy fat. This boosts absorption and helps your body get the most out of every dose.
Read More: 5 Nutrients That Protect Your Skin From Sun Damage
Vitamin E
Vitamin E is a classic for a reason. “It’s an antioxidant that can protect the skin from damage by environmental stressors and free radicals,” says Green. “It also helps restore your skin’s moisture barrier and repair damaged cells—two things your skin will thank you for.”
When to take: For maximum benefits, pair vitamin E with a meal that contains fat to support absorption. Westendorf recommends taking it in the evening, since your skin’s natural repair processes kick into high gear overnight. Think of it as your bedtime boost for healthier, more resilient skin.