Glow Inside and Out: Key Tips for Women’s Health

Maintaining healthy skin and overall wellness requires a combination of targeted nutrients and a consistent skincare routine. Women often face unique challenges like hormonal changes, aging, and stress, making it essential to focus on both internal and external health. Incorporating appropriate supplements and skincare products may help support your skin, promote a healthy appearance, and enhance overall vitality.

Essential Supplements for Women

  • Collagen Peptides¹
    Collagen is a vital protein that supports skin elasticity and hydration. As we age, collagen production decreases, leading to wrinkles and loss of skin firmness. Supplementing with hydrolyzed collagen has been shown to improve skin elasticity, moisture retention, and reduce fine lines by stimulating collagen production and protecting existing collagen from degradation.
  • Omega-3 Fatty Acids (EPA & DHA)²
    Omega-3 fatty acids, especially EPA and DHA found in fish oils like krill oil, are important for reducing inflammation and supporting skin health. They help manage dry skin, acne, and photoaging by strengthening the skin barrier and reducing ultraviolet (UV) damage.
  • Vitamin D³
    Vitamin D is essential for immune function, bone health and the regulation of skin cell regeneration. Adequate vitamin D levels may also help support the management of inflammatory skin conditions such as acne, atopic dermatitis and psoriasis.
  • Hyaluronic Acid⁴
    Hyaluronic acid helps retain moisture in the skin, making it appear youthful. Taking hyaluronic acid supplements can improve skin hydration and reduce wrinkles, giving your skin a more hydrated and glowing appearance.
  • Vitamin C and E (Antioxidants)⁵
    Antioxidants like vitamin C and vitamin E help protect the skin from oxidative stress caused by UV rays and pollution. Vitamin C supports collagen production and brightens the skin, while vitamin E helps protect cell membranes and reduces damage from free radicals.
  • Magnesium⁶
    Magnesium is essential for alleviating Premenstrual Syndrome (PMS) symptoms and managing stress. It can help reduce cramps and abdominal pain and may also improve irritability, particularly during menstruation.
  • CoQ10⁷
    Coenzyme Q10 is an antioxidant that plays an important role in cellular energy production. It has been studied for its potential to support skin health by helping to reduce oxidative stress and improve skin appearance. Some studies suggest it may help improve skin smoothness and reduce visible signs of skin ageing.
  • Astaxanthin²
    Astaxanthin is a naturally occurring antioxidant that has been studied for its potential role in skin health. It may help protect skin cells from oxidative stress caused by environmental factors such as UV exposure. Some studies suggest that astaxanthin supplementation may help improve skin elasticity and hydration while supporting the skin’s natural refences against photoaging. Its anti-inflammatory properties may also help maintain overall skin comfort.
  • NMN (Nicotinamide Mononucleotide)⁸
    NMN supports cellular repair and energy production, making them useful for combating signs of aging. These supplements help maintain the integrity of the skin, reduce wrinkles, and enhance overall skin health by boosting collagen production.

Skincare Routine for Women

  • Cleansing⁹
    A gentle, pH-balanced cleanser should be used to remove impurities without stripping the skin of its natural oils. Ingredients like ceramides and hyaluronic acid are beneficial for hydration and restoring the skin’s natural barrier.
  • Exfoliation¹⁰
    Exfoliate with AHAs (alpha hydroxy acids) or BHAs (beta hydroxy acids) about 2 times a week to remove dead skin cells and prevent clogged pores. This helps improve skin texture and promote cell turnover.
  • Moisturisation¹¹
    A moisturiser with niacinamide can improve skin hydration and help strengthen the skin barrier.
  • Sun Protection¹²
    Sunscreen with SPF 30 or higher is essential to reduce UV-induced aging and skin damage.

Conclusion
Incorporating supplements like collagen, omega-3 fatty acids, hyaluronic acid, and antioxidants into your routine, combined with a solid skincare regimen, may support skin health and overall well-being. These ingredients and practices can contribute to maintaining youthful, hydrated, and protected skin. For personalized advice, visit your local BIG pharmacy or consult with a healthcare professional.

 

References

  1. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119.
  2. Duo L, Yang J, Wang X, Zhang G, Zhao J, Zou H, Wang Z, Li Y. Krill oil: nutraceutical potential in skin health and disease. Front Nutr. 2024;11:1388155. doi:10.3389/fnut.2024.1388155.
  3. Bukvić Mokos Z, Tomić Krsnik L, Harak K, Marojević Tomić D, Tešanović Perković D, Vukojević M. Vitamin D in the prevention and treatment of inflammatory skin diseases. Int J Mol Sci. 2025;26(11):5005. doi:10.3390/ijms26115005.
  4. Kawada C, Yoshida T, Yoshida H, Matsuoka R, Sakamoto W, Odanaka W, et al. Ingested hyaluronan moisturizes dry skin. J Clin Biochem Nutr. 2014;55(3):182-187.
  5. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866.
  6. Yaralizadeh M, Nezamivand-Chegini S, Najar S, Namjoyan F, Abedi P. Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: a randomized controlled trial. Int J Womens Health Reprod Sci. 2024;12(2):70-76. doi:10.15296/ijwhr.2023.25.
  7. Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017;43(1):132-140. doi:10.1002/biof.1316.
  8. Yoshino J, Baur JA, Imai SI. NAD⁺ intermediates: the biology and therapeutic potential of NMN and NR. Cell Metab. 2018;27(3):513-528. doi:10.1016/j.cmet.2017.11.002.
  9. Baldwin H, Alexis AF, Andriessen A, Berson DS, Farris P, Harper J, et al. Evidence of barrier deficiency in rosacea and the importance of integrating OTC skincare products into treatment regimens. J Drugs Dermatol. 2021;20(4):384-388. doi:10.36849/JDD.5601.
  10. Grajqevci-Kotori M, Kocinaj A. Exfoliative skin-peeling, benefits from this procedure and our experience. Med Arch. 2015;69(6):414-416. doi:10.5455/medarh.2015.69.414-416.
  11. Sjöberg T, Fsahaye A, Nilsson EJ, et al. Niacinamide and its impact on stratum corneum hydration and structure. Sci Rep. 2025;15:4953. doi:10.1038/s41598-025-88899-0.
  12. Bieńkowska A, Boedewadt J, Elsbroek L, Kolbe L, Gallinat S, Winnefeld M. Sunscreen application substantially mitigates molecular perturbations induced by repetitive UV exposure and maintains healthy skin. Sci Rep. 2026;16:4326. doi:10.1038/s41598-026-37232-4.
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