Every supplement, graded honestly.

Bottom line

A small, slow contributor. Defensible for fair-skinned, high-UV-exposure individuals. Skip if you are a current smoker. Diet outperforms supplement for most people.

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The single supplement most worth a dermatology consultation in 2026. Useful, well-studied, and decisively a treatment — not a wellness product.

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A category we cannot recommend. The marketing has outrun the evidence, and the safety profile makes the gap especially difficult to defend.

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The marketing ambition exceeds the evidence. A reasonable 12-week trial with disciplined photography; not a category we recommend as a default.

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A useful, defensible, inexpensive supplement with a respectable evidence base. The smart pivot from oral glutathione for anyone interested in the antioxidant pathway.

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A useful general nutrient at modest dose; not a skin treatment in capsule form. Spend the money on a topical 15% serum and dietary intake instead.

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The marketing-to-evidence ratio in this category is among the worst we cover. Test before supplementing; stop before thyroid testing; do not expect transformative results in healthy adults.

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The supplement that genuinely matters in shedding — but only after you have tested. Spend the small amount on the ferritin test before spending the much-larger amount on supplements you may not need.

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A modest, safe, defensible adjunct for mild atopic skin; not a primary treatment. The Cochrane verdict is honest; the case for trying it is reasonable.

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Useful supplement when sleep is the actual problem; misleading marketing when sold as a direct skin treatment. Treat the sleep, accept the indirect skin payoff.

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A defensible foundational supplement for inflammatory skin presentations. Slow, modest, cumulative — exactly the unsexy profile the marketing dislikes and the literature supports.

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The category where strain discipline matters more than dose. Reasonable trial in atopic skin; weak evidence in adult acne. Match the strain to the trial.

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The cheapest blood test in the supplement aisle. Test before supplementing; replete to target; then maintain with the lowest effective dose.

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A defensible adjunct, never a foundation. Spend the money on a topical ceramide cream first; consider this only if topical optimisation has plateaued.

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Real, modest effect. Premium-priced packaging. The category survives on aspiration; pay for generic peptide if you want the endpoint at honest price.

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A category we cannot justify. The marketing borrows the credibility of legitimate research that does not generalise to the product on the shelf. Save the money.

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A trend with no skin-specific evidence and a real safety conversation around iodine and heavy metals. Skip.

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A defensible food; a poorly-supported skin supplement. Buy certified-tested if you want the protein and micronutrient profile; do not buy it for the skin marketing.