Skin From Within: Vitamin C, Biotin and Zinc Explained

Skin care usually starts with what goes on your skin, but nutrition plays a part too. A handful of vitamins and minerals carry authorised claims for normal skin, and most of them come from everyday foods. This guide explains which ones, where to find them, what collagen and hyaluronic acid are, and what to check on a beauty supplement label.

Nutrients with authorised skin claims

These are authorised health claims in Great Britain, word for word:

• Vitamin C contributes to normal collagen formation for the normal function of skin.
• Biotin contributes to the maintenance of normal skin.
• Zinc contributes to the maintenance of normal skin.
• Vitamin A contributes to the maintenance of normal skin.
• Riboflavin contributes to the maintenance of normal skin.
• Niacin contributes to the maintenance of normal skin.
• Copper contributes to normal skin pigmentation.

For hair and nails, the authorised claims include: biotin contributes to the maintenance of normal hair; zinc contributes to the maintenance of normal hair and of normal nails; selenium contributes to the maintenance of normal hair and of normal nails.

Vitamin C

Collagen is the main structural protein in skin, and vitamin C contributes to normal collagen formation for the normal function of skin. The NHS says adults need 40 mg of vitamin C a day. Good sources are oranges, peppers, strawberries, blackcurrants, kiwi fruit, broccoli and Brussels sprouts. More detail is in vitamin C explained.

Biotin

Biotin (vitamin B7) is found in a wide range of foods, including eggs, nuts, seeds, oily fish and some vegetables, and the NHS notes that bacteria in the bowel also make it. The NHS says taking 0.9 mg (900 µg) or less of biotin supplements a day is unlikely to cause any harm.

One practical point: high-dose biotin can interfere with some laboratory blood tests. If you take biotin, tell your doctor or nurse before any blood test.

Zinc

Zinc comes from meat, shellfish, cheese, bread and wheatgerm, seeds, pulses and wholegrains. The NHS says adults need 7 mg (women) to 9.5 mg (men) a day and advises not taking more than 25 mg a day of zinc supplements unless a doctor advises it. Read more in zinc food sources, intake and forms.

Collagen and hyaluronic acid

Collagen is a protein, and collagen supplements are usually hydrolysed collagen from fish or cattle. Hyaluronic acid is a compound found naturally in skin and connective tissue. Neither has an authorised health claim in Great Britain, so we describe what is in our products and let the vitamins and minerals carry the claims.

Everyday habits

• Protect your skin from the sun, using shade, clothing and sunscreen
• Do not smoke
• Eat a varied diet with plenty of fruit and vegetables
• Drink enough fluids through the day

How to read a beauty supplement label

• Check the amount and %NRV of each vitamin and mineral. A skin claim only applies where a product provides at least 15% NRV per daily serving.
• Add up biotin, zinc and selenium across products. Hair, skin and nail formulas, multivitamins and zinc blends often overlap.
• Check the source. Marine collagen comes from fish and is not suitable for vegans or anyone with a fish allergy.

Our products

• Beauty Collagen+ 650mg Capsules with Biotin, Hyaluronic Acid and Vitamin C: per capsule, 345 mg Type I fish collagen, 100 mg hyaluronic acid, 500 µg biotin (1,000% NRV), 35 mg vitamin C (44% NRV), 2.2 mg zinc (22% NRV), 25 µg selenium (45% NRV) and 20 mg magnesium. 2 to 4 capsules daily. Contains fish, so it is not suitable for vegans, vegetarians or anyone with a fish allergy. Do not take it alongside another selenium-containing supplement, and speak to your doctor before taking more than one capsule a day, as two or more capsules provide more biotin than the NHS 0.9 mg figure.
• Biotin Complex 10000mcg with Zinc, Copper and Vitamin C Vegan Capsules: per capsule, 10,000 µg biotin (20,000% NRV), 100 mg vitamin C (125% NRV), 10 mg zinc (100% NRV) and 1.4 mg copper (140% NRV). One capsule daily. Suitable for vegans. This is a high-dose biotin product, well above the NHS 0.9 mg figure, so speak to your doctor before use.

Browse the full range in our Beauty and Skin collection.

Who should speak to a doctor or pharmacist first

• Anyone pregnant, trying for a baby or breastfeeding
• Anyone taking prescription medication, in particular thyroid medication or antibiotics
• Anyone due to have a blood test while taking biotin
• Anyone under 18, as our products are not intended for under 18s

Frequently asked questions

Which vitamins are good for skin?

Vitamin C, biotin, zinc, vitamin A, riboflavin and niacin carry authorised claims for normal skin, and copper for normal skin pigmentation.

Do collagen supplements work?

There are no authorised health claims for collagen in Great Britain. If you choose a collagen product, look at the vitamins and minerals it contains, as those are what carry the claims.

Is biotin safe to take every day?

Follow the label. The NHS says 0.9 mg a day or less from supplements is unlikely to cause harm. Higher-dose products should be used only after speaking to your doctor, and you should mention biotin before any blood test.

Is marine collagen vegan?

No. Marine collagen comes from fish. Vegan beauty formulas rely on vitamins and minerals such as vitamin C, biotin and zinc instead.

How long does it take to notice a difference?

We do not make promises about results or timescales. Supplements add to a balanced diet and a good skin care routine; they are not a substitute for either.

This article is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

Sources

• NHS. Vitamin B (biotin), Vitamin C and Vitamins and minerals: others (zinc).
• Department of Health and Social Care. Great Britain nutrition and health claims register.