Discover the best vitamins for dry skin in winter. Nourish your skin from within with vitamins E, C, D, and more for a radiant, healthy glow.
- Vitamin E is a potent antioxidant that can help protect skin cells from damage and reduce inflammation. Studies have shown that oral vitamin E supplements can help improve skin hydration and reduce dryness.
- Vitamin C is another important antioxidant that plays a role in collagen production, which is essential for skin structure and elasticity. Vitamin C deficiency can lead to dry, wrinkled skin.
- Vitamin D is a fat-soluble vitamin that is crucial for skin health. It helps regulate skin cell growth and differentiation, and it also plays a role in wound healing. Vitamin D deficiency can contribute to dry, flaky skin.
With winter in full swing, dry skin seems almost unavoidable. While it can irritate many, it can be downright painful for some. Not only does dry skin appear dull, but it can also be itchy, rough, and may even crack or bleed.
So we slather on our lotions and our creams but sometimes even the thickest of moisturizers don’t seem to help. This is because the first line of defense against dry skin is our diet.
Instead of looking for a solution in a topical cream, treat your skin from the inside out with scientifically dosed vitamins for a natural and effective way to relieve dry skin for good.
Understanding Dry Skin
Dry skin, also known as Xeroderma, occurs when your skin loses moisture too quickly. This can be caused by a variety of factors including harsh soaps that strip your skin of its natural oils, poor diet, chronic dehydration, excessively hot showers, and living in a cold, dry climate. (Source)
Dry skin may appear rough, and feel tight or itchy. It may even flake or peel or have scaly patches or cracks. Dry skin can exacerbate fine lines and age your skin rapidly.
Some factors make individuals more susceptible to developing dry skin, such as age, skin tone, medications, job, climate, and certain lifestyle habits such as smoking and the presence of certain chronic diseases. (Source)
Additionally, vitamin and mineral deficiencies can cause and exacerbate dry skin, particularly in those deficient in vitamin A, vitamin D, niacin, zinc, or iron. (Source)
Key Vitamins For Hydrating Dry Skin
Certain vitamins may be the answer you are looking for if you’ve been suffering from dry, irritated skin. Swap out your expensive creams for a natural option to heal your dry skin from within, starting with vitamins E, C, and D.
Vitamin E is a common ingredient in many topical skin products due to its antioxidant and anti-inflammatory benefits. These same benefits may also be useful in oral supplements.
While studies on vitamin E oral supplements for the treatment of dry skin are limited but ongoing, some of the available studies suggest vitamin E supplements may help improve skin moisture and protect against skin damage.
For example, one study found that oral vitamin E supplements helped to significantly improve atopic dermatitis symptoms, which is often accompanied by dry, itchy, and inflamed skin. It’s also believed oral vitamin E may boost the effectiveness of topical moisturizing products. (Source)
Additionally, vitamin E may help prevent sunburns. One study found that vitamin E paired with vitamin C showed promise in reducing sunburn reactions which can dry and irritate the skin. (Source)
Vitamin E is a fat-soluble vitamin, which means our body stores it in our fat cells. If we consume high levels of vitamin E, as with a supplement, it can increase our risk for toxicity. Speak to your doctor or healthcare provider before adding supplemental vitamin E to your diet.
Vitamin C plays an essential role in collagen synthesis, the production of a vital protein for our skin’s structure and elasticity. Collagen binds with water, improving the moisture of our skin, acting as a humectant. This is why collagen has become a popular topic in skin health as it helps to increase moisture making our skin appear more plump and youthful. (Source)
Vitamin C also acts as a potent antioxidant that can help to protect against UV damage, similar to vitamin E. These two nutrients are particularly potent when used together.
Vitamin D is an essential fat-soluble vitamin for skin health. This nutrient plays a key role in skin barrier function, skin cell growth, and in the skin’s immune function. Those low in vitamin D are more likely to experience skin conditions, such as eczema and psoriasis. (Source)
These conditions typically result in dry, itchy, and irritated skin. Many studies have found that taking supplemental vitamin D helped to improve symptoms of these skin conditions, including increasing skin moisture and reducing itchiness and irritation. (Source)(Source)
Vitamin D oral supplements are sometimes suggested for the treatment of dry skin, particularly in those prone to deficiency. However, vitamin D supplements can increase the risk of toxicity. Speak with your doctor or healthcare provider before starting a vitamin D supplement and have your levels tested. (Source)
Additional Nutrients For Skin Health
Aside from vitamins E, C, and D, there are other essential nutrients to consider when looking to improve your skin hydration and overall skin health, such as omega-3s, hyaluronic acid, and collagen peptides.
Essential Fatty Acids
Essential fatty acids, such as Omega-3s in fish oil, are essential in maintaining the skin barrier function. They also provide beneficial anti-inflammatory compounds that can help treat inflammatory skin conditions such as psoriasis. (Source)(Source)
Taking supplemental fish oil that contains these essential omega-3 fats can help to improve skin hydration by increasing the fatty acid barrier of the skin. It may also provide some protection from IV damage due to its anti-inflammatory compounds. (Source)(Source)
Another important compound for our skin hydration is hyaluronic acid, While this is most commonly found in topical products, oral hyaluronic acid can be incredibly effective at boosting our skin hydration after only a few weeks of consistent intake. (Source)
It may also provide additional benefits such as improving skin texture and reducing the appearance of fine lines and wrinkles. (Source)
Collagen is one of the main proteins for the structure and integrity of our skin. When we have low levels of collagen, which can occur due to age and various lifestyle factors, our skin can lose moisture, become dry, and prone to signs of aging.
Oral collagen peptides can help to improve skin moisture, elasticity, and hydration. Collagen may also help to reduce the appearance of fine lines and wrinkles. (Source)
The Role Of Diet In Skin Health
What we eat plays a significant role in the health and appearance of our skin. Consuming a balanced diet rich in whole foods, such as fruits, vegetables, nuts, seeds, beans, legumes, lean meats, and dairy products, can ensure we are getting a rich variety of essential vitamins, minerals, and antioxidants to support the health of our skin.
Aim to consume more of these foods and less processed foods such as packaged baked goods and snack foods, frozen meals, and sugar-sweetened beverages as these foods are often lacking nutrients and can worsen skin challenges.
Additionally, limit the consumption of alcoholic beverages and avoid lifestyle factors such as smoking which can cause skin dryness, loss of integrity, and premature signs of aging.
Supplements For Enhanced Skin Care
There are a variety of supplements available that could potentially enhance your skin by increasing moisture, elasticity, and overall health. One vitamin will not do it all, they work best when they work together.
This is why many studies available show the impacts of combination supplements such as vitamin C and vitamin E. While they both provide antioxidant benefits, they work differently for your skin to give you even more benefits.
The same goes for nutrients such as collagen and fish oil. Both provide improvements in skin moisture however, they act differently. Fish oil provides anti-inflammatory benefits while collagen helps to increase skin elasticity and reduce the appearance of fine lines and wrinkles.
Rather than choosing to only take a vitamin D supplement or only fish oil, consider a multi-ingredient supplement that could work synergistically with your skincare products to give you radiant and healthy skin from the inside out.
Human Tonik’s Contribution
If you’re considering a high-quality supplement to enhance the health and appearance of your skin, consider Human Tonik. Their Supergreen Tonik is an evidence-based supergreen powder that can optimize whole body health, so you don’t have to just prioritize your skin.
Human Tonik’s Supergreen Tonik powder contains 38 plant-based superfoods, adaptogens, and nutrients for better energy, immunity, focus, and overall health, including providing essential nutrients to reduce the impact of dry skin.
Supergreen Tonik contains 100% of the %DV for vitamin D, 65% for vitamin E, and 111% for vitamin C along with a good source of other skin-loving nutrients such as zinc, selenium, and vitamin A.
All Human Tonik products are third-party tested for quality and purity and they provide full transparency of their ingredients. There are no proprietary blends here! If you’re interested in exploring Human Tonik products, check out their website at humantonik.com.
Consulting With Healthcare Providers
While there is a myriad of research available to support a variety of benefits associated with the nutrients mentioned above, it’s essential to speak with your doctor or healthcare provider before adding a supplement to your routine.
Despite the quality, certain ingredients may interact with medications or conditions, specifically herbal ingredients and certain vitamins. Fat-soluble vitamins A, D, E, and K can increase the risk of toxicity as your body is unable to remove any excess that it does not need. Taking a supplement for these when you may already be consuming high amounts in your diet can be an unnecessary risk.
Some levels can be tested before supplementation, such as vitamin D. You can also assess for various other vitamin and mineral deficiencies through blood work with your provider which would make supplementation likely more beneficial and targeted to your needs.
While there are endless expensive creams, moisturizers, and serums out there that can provide some level of relief to your dry, irritated skin, nothing compares to the impact of consuming a healthy balanced diet rich in essential vitamins and nutrients.
Instead of reaching for processed items or layering on extensive creams, consider adopting a more holistic approach to skin health by nourishing your skin from the inside out with high-quality, scientifically dosed supplements containing nutrients that actually support boosting skin moisture.
What Are The Best Vitamins For Dry Itchy Skin?
Dry itchy skin can be caused by a variety of factors including nutrient deficiencies, particularly in the cases of vitamin A, vitamin D, niacin, zinc, or iron.
In addition to treating potential nutrient deficiencies to boost skin moisture, vitamins E, C, and D have been linked to naturally boosting skin hydration which can reduce itchiness and irritation.
Can Supplements Really Improve Dry Skin?
While it may seem far-fetched to some, oral supplements that contain skin-loving nutrients such as vitamins A, C, E, and D, zinc, selenium, collagen, omega-3s, and hyaluronic acid can provide huge benefits towards boosting the moisture content of skin and improving hydration by working deep beneath the surface of the skin.
Are There Specific Menopause Dry Skin Supplements?
Hormonal fluctuations associated with menopause can alter the skin and make it appear rough, dry, and prone to breakouts and fine lines.
Supplements that may help are the same as those mentioned previously with a special emphasis on vitamin D and collagen. Both of these levels tend to decrease with age and can be affected during hormonal shifts.
How Do Vitamins Support Skin Health During Seasonal Changes?
During the changes in the season, vitamin D levels may be altered, especially in those who live in very cold climates. Checking your levels during this time and supplementing when the season is not acceptable for a lot of time outside can help to reduce dryness that can occur as a result of a nutrient deficiency. It can also help to combat dryness that occurs as a result of cold and dry weather itself.
Meghan is a Registered Dietitian/Nutritionist from San Jose, California. She received her undergraduate degree from San Diego State University in 2015. Following an unexpected cross-country trip that landed her in Florida, she completed her didactic training through AdventHealth Orlando.
Meghan has extensive experience in multiple aspects of dietetics including critical care, motivational interviewing, writing, and research. She is passionate about health and wellness and has dedicated her free time to breaking down complicated nutrition topics and disseminating them to the public through the arena of writing.