Antioxidant Supplements: Skin Benefits, Considerations, Dosage & More

If you're a skin care enthusiast, you're likely familiar with the benefits of topical antioxidants. But what about antioxidant supplements, which are designed to be taken orally? If you're looking for more ways to support your skin from the inside out, the powerful supplements might be exactly what you need.*

Antioxidant supplements are dietary products containing nutrient, phytonutrient, or bioactive antioxidants, or substances that neutralize free radicals.* These substances are responsible for the whole-body benefits of many foods, including vegetables, fruits, omega-3-rich fish, and green tea.

Needless to say, if you're looking to fine-tune your routine in the name of skin care, thoughtfully formulated antioxidant supplements with ingredients rooted in science will fit the bill.*

According to research, antioxidant supplements can help improve multiple aspects of skin health1, including hydration, texture, tone, elasticity, and thickness.* Studies have also shown that such supplements can efficiently provide antioxidant actions1 in the skin, helping neutralize oxidative processes.*

RELATED STORY: The 9 Best Antioxidants For Glowing Skin — Science-Approved

And this is where you need to do a bit of work to make sure you're getting the top results. So what should you look for to make sure that your antioxidant supplement will actually improve skin health? Here are some of the key things to look for:

Additionally, brands should indicate how long it might take to see results, what results you should see, and (again) the research to back these claims up. Because every ingredient has different strengths and timelines, brands should guide you on how long the process might take. 

Transparency is important—this is true for any product you buy, topicals and supplements included. When it comes to antioxidant supplements, any benefits listed should come with supporting science (as noted above). Additionally, quality testing—from the raw material to the finished product—should be rigorous and transparent to ensure purity, potency, and peace of mind. 

But it's not just the active ingredients. On the quest to find the cleanest formulas, we suggest looking out for excipients (aka, the "Other ingredients" list) like gums, fillers, corn syrup, synthetic dyes, artificial flavors, and sugar alcohols—if you'd like to use a supplement that has them, that's fine; just know that truly premium formulas tend to skip these additives.

So with that being said, there are general expectations associated with antioxidant supplementation and the skin. That's what we're discussing in this section. But if you want more specific information—be sure to look into the exact antioxidant you're taking, how much of it is in the supplement, and so on.

If you decide to take antioxidants for skin health, it's crucial to practice patience. As with all health-related changes, it will take time for the supplements to yield noticeable effects. So, for best results, take the supplement consistently and as instructed on the bottle, then give it about three months before looking to see any holistic results, recommends Nava Greenfield, M.D., board-certified dermatologist at Schweiger Dermatology Group.

On that note, these results can vary greatly. It depends on many other factors, including the ingredient, your overall diet, and other skin care habits. As Greenfield explains, "Antioxidant supplements should be one piece of a [bigger] picture." But in general, compared to someone who has the exact same lifestyle and habits, you may experience more youthful-looking skin when taking antioxidant supplements, she says.* Here, some topline benefits commonly associated with antioxidant supplements.

While most antioxidants (e.g., nutrients and plant bioactives) are beneficial and tolerated with ease, in some individuals, antioxidant supplements may cause side effects. Again, this can vary widely depending on the supplement ingredients and person. So always check in with your health care practitioner before starting a new routine. 

Here are a few antioxidants to consider:

Ubiquinol is the "active" form of coenzyme Q10, or CoQ10, a fat-soluble substance with potent antioxidant properties. "This ingredient can help reduce oxidative stress [in] the body, and for the skin in particular, it can help stimulate collagen production," explains Farber. It can also ease sun-induced collagen breakdown and smooth fine lines and wrinkling, she adds.*

According to Greenfield, this ingredient is an extract from a fern plant grown in South America. "It works to neutralize unstable oxygen species in the skin, thereby reducing oxidative stress, which can cause skin aging," says Greenfield.*

Astaxanthin is a specific type of carotenoid with notable antioxidant properties. As Farber explains, "It can help restore skin cell DNA, reduce the appearance of fine lines, wrinkles, and hyperpigmentation."*

Fruit extracts5 are chock-full of antioxidants. This includes extracts from fruits like blackberry, apple seed, and pomegranate. In one study, pomegranate extracts supported the skin from the effects of UV rays6 due to its antioxidant effects.*

Vitamin C is a superstar in skin care, and for good reason, too. In addition to supporting collagen production and neutralizing free radicals, this essential micronutrient also regenerates vitamin E1, another antioxidant. Moreover, unlike topical vitamin C, the supplemental form doesn't pose a risk of photosensitivity, which is always a plus.*

As mentioned, vitamin E is also an antioxidant. When taken orally, this fat-soluble vitamin can help with photostress, support collagen integrity, and modulate inflammatory processes in the skin.*

There's a reason golden milk is so good for you. Turmeric root boasts intrinsic antioxidant properties, which have been shown7 to boost the body's natural antioxidant defenses and anti-inflammatory potential.*

Glutathione is a tripeptide compound and the body's "master antioxidant," produced naturally from three amino acids: cysteine, glycine, and glutamine. It plays a critical part in your skin's and body's detoxification organs and systems.* 

These fatty acids have major antioxidant actions and decrease oxidative stress8. Not to mention, the link between omega-3s and skin health is well documented. In fact, experts routinely recommend increasing fatty-acid intake to help improve and protect the skin.*

Like astaxanthin, lycopene is a carotenoid with anti-inflammatory and antioxidant properties. It's especially abundant in tomatoes, and you can also consume it via supplements. Studies have shown lycopene can boost the body's natural UV protection.*

Polyphenols are some of the most famous skin-supporting antioxidants; they're found in many plant extracts, with some famous ones being pomegranates, green tea, and grapes. They have been shown to protect your body's cells (including skin) from free radicals, which can lead to skin aging. Under the polyphenol section, you also have resveratrol, another buzzy beauty number that’s found in grapes, Japanese knotweed, and via fermentation.*

For optimal results, reach for a supplement with multiple antioxidants. (Some of our favorite beauty supplements come loaded with them.*) To learn about the best antioxidants for every need, visit our guide on antioxidants for the skin.