1. Collagen
Known as the "beauty protein," collagen maintains skin elasticity, nail and hair strength, and muscle health. Production naturally declines with age, so bone broths and collagen supplements can help. Hydrolyzed collagen peptides, especially types I and III, paired with vitamin C, are most effective.

2. Vitamin C
A powerful antioxidant that protects against UV damage and boosts collagen. It prevents dark spots and signs of aging. Humans can't synthesize vitamin C, so consuming citrus fruits, rose hips, and bell peppers is essential.

3. Vitamin A
Promotes cell regeneration and helps protect from UV damage. Foods like liver, carrots, and red peppers are good sources. Due to potential toxicity, synthetic forms should be taken with care, ideally with vitamin D.

4. Vitamin E
A fat-soluble antioxidant that enhances skin repair and protects from environmental stress. Found in fatty fish, almonds, and spinach, it smooths scars and improves skin resilience.

5. Probiotics
Support gut health, which is closely linked to skin condition. A balanced gut microbiome improves nutrient absorption and reduces issues like acne and rosacea. Include yogurt, kefir, and fermented foods for benefits.

6. Omega-3-6-9 Fatty Acids
These essential fatty acids reduce inflammation and support cell health, preventing dryness and enhancing skin texture. Key sources include fatty fish, flaxseed, and olive oil.

Note: Always consult a doctor before starting any new supplements, especially if you have chronic health conditions.