The ingestible beauty kick is alive and well, and for good reason—doctors, dermatologists, nutritionists, and even powerhouse beauty brands are now of the mind that what fuels our bodies internally is as crucial (or more) as what polishes the surface. It’s an attitude that’s especially relevant in high-stress situations—like planning a wedding, for example— that drain our biological resources in ways scientists are still scrambling to understand long-term.

In the short term, we turned to Neda Varbanova, certified culinary nutritionist, holistic health coach, and founder of Healthy with Nedi for her guide to the capsules, powders, and candy-sweet gummies that make sense for brides hoping to maximize their months before the big day. “Wedding prep can be extremely exciting but stressful at the same time,” says Varbanova, all too familiar with the process thanks to clients who call upon her to help strategize months ahead of the date. “Brides-to-be want everything to be perfect about their wedding day, include how they look and feel. This is where supplements can come into play and be very helpful!” Hair-strengthening collagen, energy-boosting supergreens, moisturizing hyaluronic acid, bloat-soothing probiotics—Varbanova has an opinion on all of it, plus insight on how, and more importantly, when, it’s best to incorporate options into a real-life routine.

Below, Varbanova’s take on the key players for fitness, skin, and wellness.

FITNESS

Sweat Support: Humann Endurance Greens

This organic, plant-based superblend of powerful ingredients can provide a nutritional boost to brides killing it at the gym. It promotes mental focus and maintains balanced energy levels for physical performance and endurance, plus supports digestive and immune health. Grab a shaker, add a scoop of this magic powder and drink it on the way to the gym. Staying consistent here is key, so starting two months before the wedding will show great results!

Sunless Sun Bathing: Rainbow Light Berry D-Licious Vitamin D3 Gummies

Vitamin D is an essential fat-soluble nutrient and the easiest way to get some is by catching rays outside, but not many brides have the time to lay around sunbathing. As we age, our bodies produce less and less of this crucial vitamin which is extremely important for bone health. Vitamin D maintains adequate levels of calcium in the body, so this is a great way for the fitness fanatic to increase bone strength. For extra benefits, add foods high in calcium to a pre-wedding diet such as broccoli, almonds, beans, and seeds.

Recovery Mode: Vital Proteins Collagen

Collagen peptides are highly beneficial for glowing skin, longer hair, stronger nails, and joint support. Easily digested and supportive of muscle recovery, any bride can take this for all its awesome benefits, but the regular gym goer would most likely benefit the most. This powder can be added to coffee or smoothies and provides a nice touch of creaminess. For best results, it should be taken for three months before the wedding day.

SKIN

No-Brainer Complexion Booster: Dr. Sturm Skin Food

The hero ingredient in this supplement is Purslane, clinically studied for its remarkable anti-inflammatory, anti-oxidative, and nutritive properties. This would be a great addition to the bride who likes to chill and take it easy. Simply take two capsules a day with a glass of water for three months prior the wedding for optimum results.

Breakout Backup: Zea Skin Solutions Clear Skin Supplement

This helps to get rid of blemishes and uneven skin tone, and calms dry sensitive skin. It is rich in antioxidants and prevents pimples from forming due to stress. A stressed-out bride can highly benefit from this to ensure her skin is gorgeous and glowing during her special day.

On-The-Go Hydration: HUM Glow Sweet Glow

These sweet gummies are packed with beneficial vitamins and perfect for the bride who is always on the go! The low molecular hyaluronic acid in them helps keep skin moisture in and stimulates collagen production. No need to take these with anything else, but definitely start at least three months before the big day.

WELLNESS

Bloat Eliminator: RMS Beauty Probiotic

A great mix of probiotics and prebiotics which is extremely beneficial for the gut. Packed with 25 billion CFU (Colony Forming Units) per serving of good bacteria and antioxidants which promote a healthy immune system and digestive functions. Ideal for all brides as it will keep the bloat away, and I suggest taking it first thing in the morning on an empty stomach with a glass of warm water and lemon to flush out any toxins from the body.

Hangover Relief: Welleco Super Elixir

Top-of-the-line green powder using 45 plant-based ingredients for nourishment at cellular level. This is the ideal shake to make the day after a bachelorette party to help with the hangover. It will help repair inflammation caused by sugar and alcohol and reduce puffiness.

Honeymoon Morning Mocktail: Supervos Sex Supplement

The ultimate for the couple that wants to start planning for babies straight away. This sex blend boosts libido and fertility while helping to reduce anxiety and stress. Brides will notice that they feel more relaxed after taking this powder, which can be added to a smoothie with coconut milk, banana, and berries.