Guide by goal
Supplements for skin, hair and nails
The 4 actives in the library that the quiz considers when your goal is skin, hair and nails, ordered by the strength of their evidence, with their reference dose. Their profiles link to 11 studies.
What the evidence says for each
The level of evidence sums up everything known about each active, not just for this goal. What there is specifically for skin, hair and nails is in the studies on its profile.
| Active | Evidence | Reference dose | What is known |
|---|---|---|---|
| Omega-3 (EPA + DHA) | Strong | 1–2 g of EPA + DHA a day. | Authorised EU claim EPA and DHA contribute to the normal function of the heart (250 mg a day); DHA contributes to the maintenance of normal brain function and normal vision. EFSA considers up to 5 g a day safe. |
| Vitamin C | Strong | 200–500 mg a day. | Authorised EU claim Vitamin C contributes to normal collagen formation for the normal function of skin, increases iron absorption and contributes to the reduction of tiredness and fatigue. |
| Zinc bisglycinate | Strong | 10–15 mg a day. | Authorised EU claim Zinc contributes to the maintenance of normal skin, hair and nails, to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. |
| Hydrolysed collagen | Promising | 2.5–10 g a day (2.5–5 g for skin; 10 g for joints). | Meta-analyses show improvements in skin hydration and elasticity, but most trials are funded by manufacturers and independent ones find smaller effects. |
How to choose
An active appearing here does not mean you need it. The quiz combines this goal with the rest of your answers and only suggests the ones with enough reasons, without repeating actives that do the same thing.
Each profile explains the form, time of day, what to check on the label, precautions and studies. If a problem persists or worries you, see a healthcare professional: a supplement is no substitute for that.
Other goals
- Supplements for tiredness
- Supplements for better sleep
- Supplements for stress
- Supplements for memory and focus
- Supplements for hormonal balance
- Supplements for joints
- Supplements for sugar cravings
- Supplements for vitality and desire
- Supplements for physical performance
- Supplements for digestion
- Supplements for ageing well
Guide reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and the studies on each profile.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.