1. Collagen Peptides — Firmness & Smoothness

Collagen is the most abundant protein in your skin. Supplementing with collagen peptides can help restore elasticity, reduce fine lines, and improve skin hydration.

Why it works:

• Supplies amino acids essential for collagen production

• Improves skin texture and moisture

• Supports nails and hair health

Dosage tip:
2.5–10 grams per day, ideally in a morning smoothie or coffee.

2. Vitamin C — Brightening & Antioxidant Protection

Vitamin C is a powerhouse nutrient for skin health. It boosts collagen synthesis, reduces dark spots, and protects against free radical damage.

Why it works:

• Helps even out skin tone

• Fights UV and pollution damage

• Enhances wound healing

Dosage tip:
500–1000 mg daily, preferably with meals for better absorption.

3. Omega-3 Fatty Acids — Hydration & Calm

Omega-3s from fish oil or algae oil are essential for maintaining skin barrier function. They help reduce inflammation, redness, and dryness.

Why it works:

• Supports moisture retention

• Reduces irritation and sensitivity

• Helps acne-prone or inflamed skin

Dosage tip:
1000–2000 mg of combined EPA + DHA per day.

4. Zinc — Clear & Balanced Skin

Zinc is crucial for regulating oil production, healing skin, and fighting acne-causing bacteria.

Why it works:

• Reduces breakouts and inflammation

• Supports collagen production

• Enhances overall skin repair

Dosage tip:
8–30 mg daily (avoid excessive doses to prevent copper deficiency).

5. Biotin (Vitamin B7) — Strength & Glow

Biotin is a B-vitamin that supports skin, hair, and nail health. It’s especially helpful if your skin looks dull or if you have brittle nails.

Why it works:

• Promotes healthy skin cell turnover

• Enhances hydration and elasticity

• Supports hair and nail growth

Dosage tip:
30–100 mcg daily.

💡 How to Maximize Results in 30 Days

1. Combine supplements with a healthy diet rich in fruits, vegetables, and lean protein

2. Drink plenty of water to stay hydrated

3. Follow a consistent skincare routine with cleansing, moisturizing, and sunscreen

4. Be patient and consistent — 30 days is enough to notice visible improvements, but continued use ensures long-term benefits

⚠️ Safety Tips

• Always check for allergies or sensitivities

• Consult a healthcare professional before starting new supplements, especially if pregnant, nursing, or on medication

• Avoid overdosing; more is not always better