At 43, I know my skin’s story well. Between chemical peels, late nights and the occasional sun lag I didn’t sign up for, I’ve learned that skincare isn’t just about lotions and potions it’s about what you give your body from the inside too. As a pharmacist who specializes in skincare, I’ve seen dozens of fads come and go. These days, three supplements stand out for me. They’re not magic bullets. They’re part of a broader routine: good sleep, sun protection, topical skincare and a balanced diet. But when I’ve taken them consistently, I’ve seen my skin look clearer, smoother, more resilient.
1. Collagen peptides
A few years ago, I started seeing collagen supplements pop up everywhere from expensive wellness brands to basic powder mixes. But the real science is interesting. Researchers have found that oral collagen can help skin moisture, firmness and reduce fine lines. One review concluded that both oral and topical collagen “help to delay the aging process” by improving skin elasticity and hydration.
For me, I take a high-quality marine or bovine collagen peptide mix daily. It’s simple: mix it into my morning coffee or smoothie. Over the months, I noticed less crepiness under my arms and a firmer feel on my cheeks. Not dramatic overnight, but enough that I feel it’s worth it.
2. Oral niacinamide (vitamin B3) or antioxidant blend
In conversations with dermatologists and pharmacists, oral niacinamide comes up often. According to a recent article in ELLE, “oral niacinamide … is safe, well-tolerated, and evidence-based” for skin health particularly in UV protection and barrier support.
I include a supplement that has niacinamide plus other antioxidants in the afternoon. My rationale: the sun and pollution don’t stop at 5 p.m. My skin is still recovering from oxidative stress while I work, commute and check email. The antioxidant helps back up my topical routines (serums, SPF) by addressing damage from within. I’ve noticed fewer dull days and my skin tone stays more even after sun exposure.
3. Omega-3 fatty acids
This one is less glamorous but quietly powerful. A well-functioning skin barrier needs good fats. Studies and integrative reviews on “bioactive substances and skin health” include essential fatty acids as key players in maintaining moisture, texture and elasticity.
I take a refined omega-3 fish oil capsule each evening with dinner. My skin used to feel tight in winter; now I rarely get that dryness with patches or flakiness. My makeup applies more smoothly, too. And bonus: I sometimes notice less redness if I sleep late or indulge in a night out.
Why this routine fits me
Being a pharmacist means I look at evidence, dosages, safety and interactions. I knew I didn’t want to chase every new supplement out there. I wanted something sustainable, science-grounded, and compatible with my lifestyle. These three meet those criteria. I also know: supplements don’t replace the fundamentals. For example:
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I use a broad-spectrum SPF every single morning and reapply when I’m outside.
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I keep my topical routine simple and consistent rather than chasing every trend.
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I focus on sleep, hydration, good food and managing stress all of which show up in skin health.
A few caveats & things to know
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Supplements are not a substitute for protection, skincare or lifestyle. They complement, they don’t replace.
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Quality matters. I choose brands with third-party testing, transparent ingredients and no huge “miracle claims.”
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Everyone’s skin is unique. What works for me might not work for you. I always advise people (and patients) to talk with a pharmacist or dermatologist before starting any new regimen especially if you’re on medications, pregnant or have skin conditions.
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Results come with time. I’ve been consistent for over a year now. These changes didn’t happen overnight; they accumulated.
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Regulation is light in the supplement world. The article on “Oral Supplements and Dermatology” notes that while supplements “may play a beneficial role,” robust trials are still lacking.
At 43, I’ve learned my skin’s future isn’t locked in by genetics alone. It’s a mix of decisions daily, hourly. Choosing to include collagen peptides, an antioxidant/niacinamide blend and omega-3s is my way of tilting the odds. It doesn’t guarantee flawless skin, but it gives me a real sense of putting good “inputs” in so I get better “outputs.”
If you’re curious about improving your skin from the inside out, start by ensuring you’re consistent with the basics: sun protection, sleep, hydration, smart skincare. If after that you’re still looking for an edge it might be worth considering supplements like these. And if you do: pick wisely, stay patient, and treat it as one part of a broader strategy. Your skin might thank you.
