[Pharmacist Approved] Supplements That May Be Worth Taking for Beauty Benefits
Having been a pharmacist for 20 years, I have consistently said that "supplements are mostly unnecessary."
However, to be honest,not all of them are bad.
There are some supplements that have scientific backing, actual clinical data, and that I feel are effective in practice.
I am not a proponent of supplements, but this time I will summarize the supplements that are "worth considering" if you are taking them for beauty purposes.
However, as a major premise:do not overdose, follow the dosage. This is an absolute rule.
1. Vitamin D - People who work indoors tend to be deficient
Why is it worth taking?
About 80% of Japanese people are deficient in Vitamin D. In particular, people who work indoors and do not get sunlight, and those who wear sunscreen all year round, are definitely deficient.
Vitamin D:
maintains skin barrier function
suppresses inflammation
normalizes turnover
Real-life example seen in the field
A woman in her 40s, suffering from dry skin and acne, happened to have a blood test for another illness and it was found she was deficient in Vitamin D. After starting supplements under a doctor's guidance, she reported 3 months later that "my skin condition is really good." (This is just this patient's personal impression.)
People like this are worth taking it
Work entirely indoors
Wear sunscreen all year round
Feel depressed in winter
Hardly eat fish
Main product examples
Nature Made Super Vitamin D(Otsuka Pharmaceutical): 1000 IU
DHC Vitamin D: 1000 IU
Dear-Natura Vitamin D(Asahi): 1000 IU
Recommended Dosage and Precautions
1000 IU (25μg) per day is the standard
The upper limit is 4000 IU (100μg)
Be careful not to take too much as it is fat-soluble
Risk of hypercalcemia
A Pharmacist's Honest Opinion
This is the one I recommend most. Japanese people in particular are overwhelmingly deficient. However, I rarely see patients taking it. If you work indoors, it is worth a try.
2. Iron - Almost certainly deficient in women who menstruate
Why is it worth taking?
Many women lose iron every month due to menstruation and are unable to replenish it through diet alone.
Iron deficiency leads to:
Poor complexion
Hair loss and lack of shine
Brittle nails
Persistent dark circles
Easy fatigue
Real-life examples seen in the field
A woman in her 30s came to me for advice, saying, 'I feel like I've aged recently.' Her complexion was poor, and her hair seemed to be thinning. It turned out she had anemia discovered during a health checkup, and after being prescribed iron supplements for three months, her complexion and hair luster returned. She said, 'It was more effective than buying expensive beauty serums.'
People who might find it worth taking
Those who menstruate
Those who do not eat much meat or fish
Those who tire easily or have trouble waking up in the morning
Those who experience hair loss
Examples of major products
DHC Heme Iron: 10mg Heme Iron + Vitamin B12, Folic Acid
Dear-Natura Heme Iron(Asahi)
Wakasapuri Heme Iron
Recommended intake and precautions
Recommended amount for menstruating women: 10.5mg/day
Heme iron is absorbed better
Gastrointestinal issues (constipation, nausea) are common
Taking it after meals reduces the burden on the stomach
A pharmacist's honest opinion
You can assume that almost 100% of menstruating women are deficient. Especially those who don't eat meat or fish are definitely lacking. However, those with weak stomachs should consult a doctor and get medical-grade iron supplements.
3. Zinc - For those whose acne is hard to heal
Why is it worth taking?
Zinc is essential for cell division. It is involved in skin turnover, wound healing, and acne prevention.
If deficient:
Acne is slow to heal
Persistent rough skin
Wounds are slow to heal
Abnormal sense of taste
Real-world examples seen in the field
A man in his 20s with persistent acne started taking zinc supplements, and after 3 months, his acne began healing faster. (This is the patient's personal experience.)
People who might find it worth taking
Those whose acne is slow to heal
Those under a lot of stress
Those who exercise frequently(lost through sweat)
Those who eat a lot of instant food
Main product examples
DHC Zinc:15mg
Nature Made Zinc(Otsuka Pharmaceutical):10mg
Dear-Natura Zinc(Asahi)
Recommended intake and precautions
Adult men: 11mg/day, Adult women: 8mg/day
The upper limit is 40mg
Excessive intake inhibits copper absorption
Avoid taking on an empty stomach (nausea)
A pharmacist's honest opinion
Modern people are surprisingly deficient. Especially those under a lot of stress or those who exercise. If your acne is hard to clear up, it's worth a try.
4. Vitamin B complex - For those who get tired easily or have frequent skin problems
Why is it worth taking?
B1, B2, B6, B12... Vitamin B complex is essential for energy metabolism and skin turnover. Since it is water-soluble, it needs to be replenished daily.
If deficient:
Skin problems, mouth ulcers
Easily fatigued
Decreased concentration
Prone to acne
Real-life examples seen in the field
A woman in her 20s on an extreme diet had skin problems and mouth ulcers due to a Vitamin B complex deficiency. After starting a Vitamin B complex supplement under a doctor's guidance, it improved in two weeks.
People who should consider taking it
On a diet or restricting food intake
Easily fatigued, have trouble waking up in the morning
Prone to mouth ulcers
Under a lot of stress
Examples of major products
Nature Made Vitamin B Complex(Otsuka Pharmaceutical): 8 types of Vitamin B group
Dear-Natura Style Vitamin B Group(Asahi)
DHC Vitamin B Mix
Recommended Intake and Precautions
Best taken as a complex(Balance is important)
Since it is water-soluble, the risk of overdose is low
Excessive B6 intake carries a risk of neuropathy (rare)
Yellow urine is normal (color of B2)
A Pharmacist's Honest Opinion
People on restricted diets or under high stress tend to be deficient. It is relatively safe because it is water-soluble.You should review your diet first, but if you cannot, it is worth a try.
5. Omega-3 Fatty Acids (EPA/DHA) - For those who do not eat fish
Why is it worth taking?
Omega-3 has strong anti-inflammatory properties. It suppresses skin inflammation and enhances barrier function.
Expected effects:
Improvement of acne and rough skin
Improved skin moisturizing ability
Anti-inflammatory effect
Real-life examples seen in the field
A man in his 30s who rarely ate fish had severe acne. I recommended an Omega-3 supplement (with a doctor's approval), and after 3 months, his acne had clearly decreased.
People like this should consider taking it
You don't eat fish even once a week
You are concerned about acne or rough skin
You eat out often
Main product examples
DHC EPA
Nature Made Super Fish Oil(Otsuka Pharmaceutical)
Krill Oil(Food with Function Claims)
Recommended intake and precautions
EPA+DHA: About 1000mg per day
Be careful with storage as it oxidizes easily
Has a blood-thinning effect -> discontinue before surgery
Use caution when taking with anticoagulants
A pharmacist's honest opinion
If you eat fish three or more times a week, you don't need it. It's cheaper and tastier to eat fish than to take supplements. However, for those who dislike fish or eat out all the time, it is worth considering. Just be careful of the side effect of bleeding. You must be careful before surgery. Yet, too many people don't declare it before hospitalization...
Even though I'm recommending it, personally, this is also at the top of the list of supplements I'd rather patients not take. (This is my personal opinion)
6. Biotin - For those taking long-term antibiotics
Why is it worth taking?
Biotin is a type of B vitamin that is deeply involved in skin and hair health. It doesn't become deficient in normal life, but it becomes deficient when gut bacteria decrease due to long-term antibiotic use.
Deficiency leads to:
Rough skin, eczema
Hair loss, thinning hair
Brittle nails
Real-life examples seen in the field
A patient who had been taking antibiotics long-term had an imbalance in their gut flora, leading to a biotin deficiency. They suffered from severe skin issues and hair loss, which improved after supplementing with biotin.
People who might find it worth taking
Those taking long-term antibiotics
Those with poor gut health (diarrhea, constipation)
Those prone to hair loss
Examples of major products
Nature In Biotin: 500μg, Made in Japan
Recommended intake and precautions
About 50μg per day(can be obtained through a normal diet)
High safety profile as it is water-soluble
Unnecessary for those living a normal life
A pharmacist's honest opinion
If you are living a normal life, there is no need to take it as a supplement. You should only consider it if you are on long-term antibiotics or have poor gut health.
[Important] Supplements I do not recommend
Coenzyme Q10
You see it often in beauty magazines, but the evidence for its beauty benefits is insufficient.
The National Institute of Health and Nutrition also clearly states that 'the evidence for its effectiveness in obesity, beauty, etc., is not sufficient.'
It is hard to recommend for anyone other than those with heart failure or those taking statins. For beauty purposes, the cost-performance is too poor.
Collagen
Taking it doesn't turn into collagen in your skin. It is broken down into amino acids during the digestion process. It's no different from eating regular protein.
Hyaluronic acid
The molecules are too large to be absorbed as they are. They are digested and broken apart.
So, how should you choose?
"
Getting a blood test first" isn't realistic. I get it.
Therefore, judge based on your lifestyle habits and symptoms.
How to set priorities
Top priority (recommended for almost everyone):
Vitamin D (indoor work, year-round sunscreen use)
Iron (women who menstruate)
Worth trying if you have symptoms:
Zinc (acne that is hard to heal)
Vitamin B complex (easily fatigued, mouth ulcers)
Omega-3 (don't eat fish)
Only for special situations:
Biotin (long-term antibiotic use)
Things to do before supplements
To be honest. Before supplements, lifestyle habits come first.
Priorities for spending money
Sleep(7-8 hours)
Balanced diet(meat, fish, vegetables)
Stress management
Moderate exercise
→ Supplement only what is still missing
It's not 'I'm taking supplements so I'm fine,' but rather 'diet is the base, and supplements are only for what's missing.'
If you stay up late, eat only convenience store food, and don't exercise, taking supplements alone is meaningless.
As a pharmacist in the AI era
I've been studying AI applications recently, and tools that analyze nutritional deficiencies using AI are emerging.
However, what AI provides is 'data,' not 'your lifestyle.'
Before choosing supplements, review your lifestyle. This is the best beauty method.
As I tell pharmacy students during their training, evidence has become clearer than it was 20 years ago. That is precisely why I want you to choose only those with a solid foundation.
As I wrote in my previous article (https://note.com/deep_weasel3376/n/n3330b61f32a9), the financial benefit of not using unnecessary supplements is huge.
Summary
Supplements worth taking
Priority: High
Vitamin D(indoor work, year-round sunscreen use)
Iron(women who menstruate)
Depending on symptoms 3. Zinc(acne that is hard to heal) 4. Vitamin B complex(easily fatigued, dietary restrictions) 5. Omega-3(people who don't eat fish → but you should eat fish)
Only for special circumstances 6. Biotin(Long-term antibiotic use)
Not recommended:
Coenzyme Q10(Insufficient evidence for beauty benefits)
Collagen(Digested into amino acids)
Hyaluronic acid(Not absorbed)
However, they are not necessary for everyone.
Look at your own lifestyle habits and symptoms, and choose only what you need.
And, follow the dosage. This is an absolute must.
If you have any concerns, please consult a pharmacist at a pharmacy.
*This article is based on my personal experience and views. Please consult a doctor or pharmacist as needed regarding the use of supplements.
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