Dehydration, age, seasonal changes, allergies, and vitamin deficiencies can contribute to dry skin (1).
Different treatment approaches, such as medicinal ointments and moisturizers, may enhance skin moisture depending on the reason for your dry skin.
Furthermore, lifestyle changes like drinking more water and taking specific vitamins may help with skin dryness.
Here are 8 vitamins and nutrients that help with dry skin.
1. Vitamin D
Vitamin D is a fat-soluble vitamin essential for many areas of health, including skin health.
Keratinocytes are skin cells that make up the bulk of the epidermis, or outer layer of your skin.
Keratinocytes are the only cells in your body capable of converting vitamin D from its precursor 7-Dehydrocholesterol (7-DHC) into a form your body can utilize (2).
Vitamin D is essential for skin barrier function and cell development and for maintaining the skin’s immune system, which serves as the first line of protection against hazardous infections (2).
Some studies have linked low blood vitamin D levels to skin disorders such as eczema and psoriasis, which can cause dry skin (2).
Furthermore, vitamin D supplements have been demonstrated to considerably relieve symptoms of skin illnesses characterized by dry, itchy skin, such as eczema (3).
Furthermore, studies have found a link between vitamin D and skin hydration.
A research of 83 women discovered that individuals with low vitamin D levels had lower average skin moisture than those with normal vitamin D levels. As blood vitamin D levels climbed, so did skin moisture content (4).
Another short 12-week research of 50 women found that taking a dietary supplement containing 600 IU of vitamin D daily substantially increased skin moisture.
However, because the supplement contains various minerals, it’s still being determined if therapy with vitamin D alone would have had the same favorable results (5).
A considerable portion of the population is vitamin D deficient, and because the mineral is necessary for skin hydration, supplementing with it may help prevent dry skin (6).
To that end, consult your healthcare professional before taking vitamin D supplements, and opt for goods that have been third-party tested to assure the best quality.
2. Collagen
Collagen is the most abundant protein in your body, accounting for 75% of the dry weight of your skin (7).
According to some studies, consuming collagen-based supplements may offer a variety of cosmetic advantages, including lowering wrinkle depth and enhancing skin moisture (7).
A study of 69 women discovered that individuals who received 2.5-5 grams of collagen per day for 8 weeks showed substantial improvements in skin elasticity and enhanced skin moisture compared to a placebo group (8).
Another 12-week trial of 72 women found that taking a supplement containing 2.5 grams of collagen peptides and combining other substances, such as vitamin C and zinc, dramatically improved skin moisture and roughness compared to a placebo group (9).
However, because the supplement also contained other nutrients, it could have been clearer if collagen alone had the same benefits.
Furthermore, the supplement producer supported the study, which might have influenced the study outcomes.
According to a 2019 evaluation of 11 research, I took 2.5-10 grams of oral collagen supplements daily for 4-24 weeks, enhancing skin moisture and alleviating xerosis, a medical term for dry skin (7).
If you want a collagen supplement to help dry skin, see your doctor before purchasing an authorized third-party product.
3. Vitamin C
Vitamin C is a vital component for skin health since it is a potent antioxidant that protects the skin and is required for collagen formation (10).
In reality, vitamin C levels in the skin are pretty high, with some studies revealing concentrations of up to 64 mg of vitamin C per 100 grams of epidermal skin layer (10).
Unsurprisingly, studies have shown that supplementing with vitamin C may benefit several aspects of skin health, including skin moisture.
According to specific test-tube experiments, vitamin C may improve skin barrier function and assist in minimizing water loss, which may help prevent dry skin (10).
Furthermore, some research suggests vitamin C may improve skin hydration when combined with other nutrients.
A 6-month research in 47 males, for example, found that taking a supplement containing 54 mg of vitamin C, marine protein, and a blend of other nutrients significantly increased skin moisture compared to a placebo group (11).
Other female investigations have yielded comparable results.
A study of 152 women revealed that those who took a supplement containing 54 mg of vitamin C, zinc, and marine protein had much less skin roughness than those who received a placebo (12).
However, many known studies on vitamin C’s effect on dry skin combine vitamin C with other nutrients, making it hard to say whether the nutrient would have the same impact if consumed alone.
Furthermore, several of the research were funded by pharmaceutical firms that put the medicine under consideration, which may have influenced study outcomes.
According to the most recent study, vitamin C supplementation may enhance general skin health and help battle dry skin.
Before adding a vitamin C supplement to your diet, consult a healthcare expert as you would with any new supplement.
4. Fish oil
Fish oil is widely known for its ability to improve skin health.
It includes DHA and EPA, two essential fatty acids that have potent anti-inflammatory and healing qualities and have been proven to help the skin in various ways (13).
Fish oil supplements may help promote skin hydration and strengthen the skin’s fatty acid barrier, which aids in hydration maintenance.
In a 90-day trial of rats with acetone-induced dry skin, high-dose oral fish oil supplementation dramatically enhanced skin hydration and decreased water loss. It alleviated dryness-related skin irritation compared to animals that did not receive the fish oil (14).
According to the research, the fish oil group experienced a 30% improvement in skin moisture after 60 days of therapy.
Furthermore, studies show that daily dosages of fish oil ranging from 1-14 grams of EPA and 0-9 grams DHA for 6 weeks to 6 months reduced symptoms of psoriasis, a chronic, inflammatory skin condition, such as scaling or dry, cracked skin (15).
Fish oil has also been demonstrated to reduce skin irritation and protect against UV damage, making it a skin-friendly supplement.
There are several excellent third-party-certified fish oil products on the market. Consult your healthcare practitioner first to establish the best option and dosage for your needs.
Vitamin E
“Vitamin E can be taken as a supplement or applied topically to dry skin. Vitamin E’s high antioxidant qualities can help protect the skin from additional damage when taken orally. It also functions as an anti-inflammatory, soothing the dry, itching redness associated with dehydrated skin. When applied topically as a face oil, it can assist to keep the skin hydrated by preventing water loss “According to celebrity dietitian Elissa Goodman.
6–9. Other supplements for treating dry skin
Supplementing with numerous chemicals and the nutrients listed above has been demonstrated in tests as an effective strategy to enhance skin hydration.
6. Probiotics. A study demonstrated that giving Lactobacillus plantarum bacteria to rats and humans increased skin barrier function and moisture after 8 weeks. More research, however, is required (16).
7. Hyaluronic acid. Although hyaluronic acid is frequently applied topically to promote skin hydration, a new study indicates that consuming this component with other nutrients may considerably improve skin hydration (17).
8. Aloe vera. A 12-week supplementation with fatty acids extracted from aloe vera significantly enhanced skin hydration and elasticity compared to a placebo in a trial of 64 women (18).
9. Ceramides. Ceramides are lipid molecules that are essential for good skin. Certain studies have proven Ceramide supplementation to promote skin moisture, which may aid in treating dry skin (19, 20).
According to some studies, the vitamins above help improve skin hydration and treat dry skin.
More study is needed before these chemicals can be suggested as practical strategies to alleviate dry skin naturally.
Additional considerations
Although some supplements may help treat dry skin, additional variables that should be examined might contribute to skin dryness.
Dehydration, for example, is a significant cause of dry skin, so increasing your water consumption can be a healthy and straightforward strategy to enhance skin moisture (21).
Following an improper diet, lacking micronutrients, and not eating enough can all contribute to or aggravate dry skin (22, 23).
Dry skin can also be caused by specific conditions, such as renal disease, anorexia, psoriasis, hypothyroidism, and environmental allergens (24).
As a result, if you have extremely dry, irritated skin, you should consult your healthcare professional to rule out more serious health concerns.
The bottom line
Dry skin is a frequent problem caused by various reasons, including dehydration, allergic responses, and disorders such as hypothyroidism.
Specific vitamins and nutritional supplements, such as vitamin D, fish oil, collagen, and vitamin C, have been demonstrated in studies to enhance skin moisture and nourish your skin.
However, while the supplements on this list may benefit those with dry skin, it’s vital to consult your doctor if you have unexplained, persistently dry skin since this might indicate an underlying medical disease.
Useful supplement shopping guides
Check out these guides to make supplement purchasing easier:
How to Choose High Quality Vitamins and Supplements
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