Glow Inside and Out: Key Tips for Women’s Health and Healthy Skin
Healthy skin is supported by everyday habits first: a balanced diet, adequate sleep, regular physical activity, gentle skincare and daily sun protection. Some supplements may help specific needs, but evidence varies by ingredient. Choose supplements based on your diet, health needs and medicines rather than treating them as a shortcut to younger-looking skin.
Women's skin can change throughout different stages of life. Hormonal fluctuations associated with the menstrual cycle, pregnancy and menopause can influence skin physiology, while pregnancy in particular may be associated with changes such as pigmentation and oil-gland activity. Ageing and menopause can also gradually affect skin structure and its ability to retain moisture. [1–3]
A simple skincare routine that is easier to stick to
A long routine is not necessarily a better routine. For most people, consistency and skin tolerance matter more than the number of products used.
Cleanse gently
Use a gentle, non-abrasive cleanser and lukewarm water. Avoid aggressive scrubbing, which can irritate the skin. Washing up to twice daily and after heavy sweating is generally sufficient for many people. [4]
Use treatment products only when needed
If you use acne, pigmentation or anti-ageing treatments, follow the product instructions or advice from your pharmacist, doctor or dermatologist. Introducing several active treatment products at the same time can increase the risk of skin irritation. [5]
Moisturise
Apply a moisturiser suited to your skin type. If your skin is oily or acne-prone, look for a lightweight, non-comedogenic product. [4]
Protect your skin from the sun every day
Use a broad-spectrum, water-resistant sunscreen with SPF 30 or higher on exposed skin. Sun protection helps reduce sunburn, skin cancer risk and premature skin ageing. Reapply as directed, especially when outdoors, sweating or swimming. Sun protection is important year-round, particularly when spending prolonged periods outdoors. [6]
Exfoliate only if your skin tolerates it
Chemical exfoliants such as AHAs and BHAs can help remove dead skin cells, but exfoliation is not essential or suitable for everyone. Choose an approach that suits your skin type, start cautiously and avoid over-exfoliating. Reduce or stop use if you develop burning, stinging, peeling or persistent redness. [7]
What does “food first” mean for healthy skin?
Healthy skin depends on adequate overall nutrition rather than any single “beauty nutrient.” A varied, balanced diet can provide protein and essential fatty acids together with vitamins and minerals involved in normal skin structure and function.
Practical choices include vegetables and fruits, whole grains, legumes, nuts and seeds, fish, eggs, dairy or alternatives, and other suitable protein foods. [8]
Supplements may help address a specific dietary gap or, where appropriate, a diagnosed deficiency, but they cannot replace the combination of nutrients and other components provided by a balanced diet. [9]
What does the evidence say about popular supplements for skin and women's wellbeing?
The original article highlighted several popular supplements. The updated guidance below keeps those ingredients but separates stronger evidence from early or mixed evidence so readers can make more informed choices.
Collagen peptides
Hydrolysed collagen peptides have been studied for skin hydration, elasticity and wrinkles. Systematic reviews of clinical trials suggest possible improvements in skin hydration and elasticity, although results vary between products and studies, and limitations such as study bias should be considered. [10]
What to know: Benefits, when seen, are generally modest and may depend on the product, dose and duration. Collagen supplements are optional rather than essential for healthy skin.
Hyaluronic acid
Hyaluronic acid naturally helps the skin retain water. Oral hyaluronic acid has been studied for dry skin and skin hydration, and more recent controlled research suggests possible improvements in hydration and some skin-barrier measures in healthy adults. [11]
What to know: Oral hyaluronic acid may support hydration in some adults, but results may not apply to every formulation or population. It should complement—not replace—moisturiser and sun protection.
Vitamin D
Vitamin D is important for bone health, calcium balance and immune function. [12]
What to know: Vitamin D supplementation may be appropriate when vitamin D status is inadequate or for a specific clinical indication. More is not necessarily better, and vitamin D supplements should not be relied on as a treatment for skin conditions.
Vitamin C and vitamin E
Vitamin C is needed for normal collagen synthesis and acts as an antioxidant. [13] Vitamin E is another antioxidant nutrient found in foods such as nuts, seeds and vegetable oils. [14]
What to know: Getting these nutrients through a varied diet is the first step. High-dose supplements are not automatically better and may be unsuitable for some people.
Magnesium
Magnesium status has also been studied in relation to premenstrual symptoms, although this does not establish that magnesium supplementation is an effective treatment for PMS. [15]
What to know: Women with persistent cramps, mood changes or other menstrual symptoms should discuss them with a healthcare professional rather than relying on supplements alone.
NMN (nicotinamide mononucleotide)
NMN is a precursor in the NAD+ pathway and has attracted interest in ageing and cellular metabolism. Human studies indicate that oral NMN can increase NAD-related biomarkers, but evidence for meaningful anti-ageing or wellness benefits remains inconclusive. [16]
What to know: An increase in NAD-related biomarkers is not the same as evidence that NMN improves skin ageing, wrinkles or collagen in women. Evidence for broad anti-ageing benefits in humans remains limited.
Omega-3 fatty acids (EPA and DHA)
Omega-3 fatty acids are essential dietary fats involved in several physiological processes, including pathways related to inflammation. Reviews have explored their possible use in dermatology, including inflammatory skin conditions and photoprotection, but the evidence is not strong enough to promise clearer or younger-looking skin for everyone. [17]
What to know: Choose omega-3s primarily for nutritional and overall health reasons. Differences in formulation or absorption should not automatically be interpreted as evidence of better skin outcomes.
Coenzyme Q10 (CoQ10)
CoQ10 is involved in cellular energy production and also functions as an antioxidant. A small randomised, placebo-controlled study found improvements in some visible skin-ageing measures after oral CoQ10, while hydration did not significantly change. [18]
What to know: Evidence is still limited, so CoQ10 should be presented as a possible supportive supplement rather than a proven anti-ageing treatment.
Astaxanthin
Astaxanthin is a carotenoid antioxidant found in microalgae and marine organisms. Clinical reviews suggest possible improvements in skin moisture and elasticity, but studies have often been small and some were industry funded. [19]
What to know: Early findings are promising, but the evidence is not strong enough to guarantee wrinkle reduction or UV protection.
How should you choose a supplement?
-
Start with the goal.
Consider whether the concern is a dietary gap or diagnosed deficiency, general nutrition, PMS-related concerns, skin hydration or another specific need. -
Look for human clinical evidence.
Check whether the ingredient has evidence for the specific goal—not just laboratory or animal data. -
Review the dose and total intake.
Check all products you take to avoid unintentionally doubling up vitamins or minerals. -
Share your supplement list with a healthcare professional.
Tell your doctor or pharmacist about all supplements you take, especially if you use prescription medicines, are pregnant or breastfeeding, or are preparing for surgery.
Dietary supplements can have side effects and interactions, so professional advice is useful before starting a new product. [9]
Worth knowing: “Natural” does not always mean risk-free
Supplements can cause side effects, interact with medicines and sometimes provide more of a nutrient than you need. Using several beauty supplements together may also duplicate ingredients such as vitamins and minerals. Check the ingredient list and total daily intake rather than assuming that combining more products will produce better results. [9]
Healthy skin starts with everyday habits
Supplements may have a supporting role for specific needs, but healthy skin is built primarily on nutritious food, adequate sleep, regular physical activity, stress management and consistent skincare.
For persistent acne, eczema, pigmentation, hair loss, menstrual symptoms or sudden skin changes, seek advice from a healthcare professional rather than self-treating with multiple supplements.
Speak with a CARiNG pharmacist
Need personalised advice about your skin, nutrition or supplement needs? Speak with a CARiNG pharmacist about your current diet, medicines, skincare routine and whether a supplement may be appropriate.
Find your nearest CARiNG Pharmacy →Medical disclaimer: This article is for general health education and does not replace professional medical advice, diagnosis or treatment. Speak with a doctor, pharmacist or other qualified healthcare professional before starting supplements if you have a medical condition, take medicines, are pregnant or breastfeeding, or have ongoing skin or menstrual symptoms.
Frequently asked questions about women's health and healthy skin
What is the best supplement for glowing skin?
There is no single best supplement for everyone. Collagen and oral hyaluronic acid have some evidence for modest improvements in skin hydration or elasticity, although results vary across studies and products. [10, 11] Daily sun protection and moisturising remain important foundations for healthy-looking skin. [4, 6]
Do women need collagen supplements after age 30?
No. Collagen supplements are optional rather than essential for healthy skin. Some studies suggest possible benefits for hydration or elasticity, but results vary and limitations in the evidence remain. [10] Good nutrition, sun protection and an appropriate skincare routine remain important foundations for skin health.
Should I take vitamin D for healthier skin?
Vitamin D has important functions in the body, but supplementation is most appropriate when vitamin D status is inadequate or for another specific clinical indication. [12] It should not be relied on as a general skin supplement. If you have a skin condition or suspected vitamin D deficiency, seek professional assessment.
Is oral hyaluronic acid the same as a hyaluronic acid serum?
No. Oral hyaluronic acid is taken as a supplement, whereas topical hyaluronic acid is applied directly to the skin. Evidence for oral hyaluronic acid relates to supplementation. [11] The oral and topical routes should not be assumed to produce identical effects.
Are more supplements better for anti-ageing?
No. Combining multiple supplements can increase the risk of excessive intake, side effects and interactions without necessarily improving outcomes. [9] Choose supplements based on a clear nutritional or health need rather than assuming that more products will produce better results.
View references 19 sources
- Nguyen ML, Nguyen S, Sood N, Marivada S, Magaldino A, Mayrovitz HN. Physiological changes in women's skin during the menstrual cycle: a scoping review. Cureus. 2024;16(12):e75286. doi:10.7759/cureus.75286. Source
- Motosko CC, Bieber AK, Pomeranz MK, Stein JA, Martires KJ. Physiologic changes of pregnancy: a review of the literature. Int J Womens Dermatol. 2017;3(4):219-224. doi:10.1016/j.ijwd.2017.09.003. Source
- Zouboulis CC, Blume-Peytavi U, Kosmadaki M, Roó E, Vexiau-Robert D, Kerob D, et al. Skin, hair and beyond: the impact of menopause. Climacteric. 2022;25(5):434-442. doi:10.1080/13697137.2022.2050206. Source
- American Academy of Dermatology Association. Skin care on a budget. Rosemont (IL): American Academy of Dermatology Association; [cited 2026 Sep 19]. Source
- American Academy of Dermatology Association. Should I apply my skin care products in a certain order? Rosemont (IL): American Academy of Dermatology Association; [cited 2026 Sep 19]. Source
- American Academy of Dermatology Association. How to select a sunscreen. Rosemont (IL): American Academy of Dermatology Association; [cited 2026 Sep 19]. Source
- American Academy of Dermatology Association. How to safely exfoliate at home. Rosemont (IL): American Academy of Dermatology Association; 2026 Feb 6 [cited 2026 Sep 19]. Source
- Boluk P, Skonieczna-Żydecka K, Zawodny P. Dietary approaches in dermatological disorders: mechanisms and clinical relevance. Postepy Dermatol Alergol. 2026;43(2):111-119. doi:10.5114/ada.2026.161023. Source
- U.S. Food and Drug Administration. FDA 101: dietary supplements. Silver Spring (MD): U.S. Food and Drug Administration; [cited 2026 Sep 19]. Source
- Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, et al. Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080. Source
- Dolečková I, Kušnierik P, Berka V, Šimek M, Matějková I, Prokopec F, et al. Oral sodium hyaluronate improves skin hydration, barrier function and signs of aging: a randomized, double-blind, placebo-controlled trial in 150 healthy adults. Sci Rep. 2026;16:2941. doi:10.1038/s41598-025-32758-5. Source
- National Institutes of Health, Office of Dietary Supplements. Vitamin D: fact sheet for health professionals. Bethesda (MD): National Institutes of Health; 2025 Jun 27 [cited 2026 Sep 19]. Source
- Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866. Source
- National Institutes of Health, Office of Dietary Supplements. Vitamin E: fact sheet for health professionals. Bethesda (MD): National Institutes of Health; 2021 Mar 26 [cited 2026 Sep 19]. Source
- Moslehi M, Arab A, Shadnoush M, Hajianfar H. The association between serum magnesium and premenstrual syndrome: a systematic review and meta-analysis of observational studies. Biol Trace Elem Res. 2019;192(2):145-152. doi:10.1007/s12011-019-01672-z. Source
- Gallagher C, Emmanuel OO. NAD+ supplementation for anti-aging and wellness: a PRISMA-guided systematic review of preclinical and clinical evidence. Ageing Res Rev. 2026;116:103057. doi:10.1016/j.arr.2026.103057. Source
- Thomsen BJ, Chow EY, Sapijaszko MJ. The potential uses of omega-3 fatty acids in dermatology: a review. J Cutan Med Surg. 2020;24(5):481-494. doi:10.1177/1203475420929925. Source
- Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017;43(1):132-140. doi:10.1002/biof.1316. Source
- Ng QX, De Deyn MLZQ, Loke W, Foo NX, Chan HW, Yeo WS. Effects of astaxanthin supplementation on skin health: a systematic review of clinical studies. J Diet Suppl. 2021;18(2):169-182. doi:10.1080/19390211.2020.1739187. Source
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