Top 8 Vitamins and Supplements to Combat Dry Skin and Boost Hydration
Your skin relies on various nutrients, such as vitamin D and collagen, to enhance its health and maintain hydration.
Dry skin can result from a range of causes, such as dehydration, aging, seasonal shifts, allergies, and deficiencies in key nutrients. The approach to treating dry skin depends on the root cause and may involve medicated ointments, moisturizers, and other skin care products to increase hydration.
In addition, certain lifestyle changes, including increasing water intake and using specific supplements, can help address dry skin concerns.
Here are eight key vitamins and supplements that may be beneficial for dry skin:
- Vitamin D
Vitamin D, a fat-soluble vitamin, is vital for overall health, including skin health.
Keratinocytes are specialized skin cells that form the majority of the outer skin layer, known as the epidermis. These cells uniquely synthesize vitamin D from its precursor, 7-Dehydrocholesterol (7-DHC), and convert it into a usable form.
Vitamin D is critical for maintaining the skin barrier, supporting skin cell growth, and regulating the skin’s immune system, which serves as a protective barrier against harmful pathogens.
Research suggests that low levels of vitamin D are linked with skin conditions like eczema and psoriasis, both of which are known to contribute to dry skin.
Moreover, studies have shown that supplementing with vitamin D can significantly improve symptoms of skin disorders characterized by dry, itchy skin, such as eczema.
Evidence also points to a connection between vitamin D levels and skin moisture. For example, a study involving 83 women found that those with lower levels of vitamin D had less skin moisture than those with normal levels. As vitamin D levels in the blood increased, so did skin moisture.
A 12-week study with 50 women found that a daily nutritional supplement containing 600 IU of vitamin D led to notable improvements in skin hydration. However, since this supplement contained multiple nutrients, it is unclear if vitamin D alone would produce the same results.
Given the prevalence of vitamin D deficiency and its role in skin hydration, supplementing with this nutrient may help alleviate dry skin. It is recommended to consult a healthcare provider before taking vitamin D supplements and to choose products that are third-party tested for quality.
- Collagen
Collagen is the body’s most abundant protein, making up approximately 75% of your skin’s dry weight.
Research suggests that collagen-based supplements can provide various benefits for skin health, including reducing wrinkle depth and boosting skin hydration.
For instance, a study involving 69 women found that taking 2.5–5 grams of collagen daily for eight weeks led to significant improvements in skin elasticity and hydration compared to those taking a placebo.
Another study spanning 12 weeks and involving 72 women revealed that supplementation with 2.5 grams of collagen peptides, combined with other ingredients like vitamin C and zinc, notably improved skin hydration and reduced skin roughness compared to a placebo. However, since this supplement also contained additional nutrients, it is uncertain whether collagen alone would have produced the same effects. Additionally, the study was funded by the supplement manufacturer, which could have influenced the results.
A 2019 review that analyzed 11 studies found that taking 2.5–10 grams of oral collagen supplements daily for 4–24 weeks improved skin hydration and alleviated xerosis, a condition marked by dry skin.
If you are considering a collagen supplement to help with dry skin, consult your healthcare provider and opt for third-party certified products to ensure safety and quality.
- Vitamin C
Vitamin C is a potent antioxidant that protects the skin and is crucial for collagen production, making it a vital nutrient for overall skin health.
The skin naturally contains high levels of vitamin C; in fact, research has noted concentrations as high as 64 mg per 100 grams of the outer epidermal layer. Therefore, it’s not surprising that studies have indicated that increasing vitamin C intake, whether through diet or supplements, can positively impact various aspects of skin health, including hydration.
In laboratory studies, vitamin C has been shown to enhance the skin barrier’s function and reduce water loss, which may help prevent dry skin.
In combination with other nutrients, vitamin C appears particularly effective for skin hydration. For example, a six-month study involving 47 men found that taking a supplement containing 54 mg of vitamin C, marine protein, and other nutrients led to notable improvements in skin hydration compared to a placebo group. Similar findings were observed in women. In a study involving 152 women, a supplement containing vitamin C, zinc, and marine protein significantly reduced skin roughness compared to a placebo.
However, most studies involving vitamin C for dry skin have included it alongside other nutrients, making it challenging to determine its isolated effects. Additionally, many studies were funded by the companies producing the tested supplements, which could influence the results.
Nevertheless, current evidence suggests that vitamin C supplementation can enhance overall skin health and help alleviate dry skin. As with any supplement, it’s best to consult with a healthcare professional before adding vitamin C to your routine to ensure it aligns with your health needs and goals.
- Fish Oil
Fish oil is widely recognized for its benefits to skin health, thanks to its rich content of essential fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids possess strong anti-inflammatory and healing properties that benefit the skin in numerous ways.
Fish oil supplements may enhance skin hydration by improving the fatty acid barrier of the skin, helping to maintain moisture levels. For example, a 90-day study conducted on rats with acetone-induced dry skin found that high-dose oral fish oil supplements significantly improved skin hydration, decreased water loss, and reduced dryness-related itching compared to rats that did not receive fish oil. Notably, the rats treated with fish oil experienced a 30% increase in skin hydration within 60 days of treatment.
Human studies have shown promising results as well. Daily doses of fish oil containing 1–14 grams of EPA and 0–9 grams of DHA over periods of six weeks to six months have been shown to improve symptoms of psoriasis, including scaling and dry, cracked skin.
In addition to its hydrating properties, fish oil has been shown to reduce skin inflammation and offer some protection against sun damage, making it a beneficial supplement for skin health overall.
There are numerous high-quality, third-party-certified fish oil products on the market. However, it’s important to consult with your healthcare provider to determine the appropriate product and dosage for your needs.
5–8. Other Supplements for Treating Dry Skin
Several other compounds have been found to enhance skin moisture and may help alleviate dry skin:
5- Probiotics: Research has shown that supplementing with Lactobacillus plantarum bacteria can improve skin barrier function and increase skin hydration after eight weeks. More studies are necessary to fully confirm these effects.
6- Hyaluronic Acid: While often used topically, ingesting hyaluronic acid alongside other nutrients has been shown to significantly boost skin hydration in some studies.
7- Aloe Vera: A study involving 64 women found that supplementation with fatty acids from aloe vera over 12 weeks led to significant improvements in both skin moisture and elasticity compared to a placebo.
8- Ceramides: As essential fat molecules in healthy skin, ceramides help maintain moisture. Some studies suggest that supplementing with ceramides may enhance skin hydration and reduce dryness.
While initial studies on these supplements are promising, further research is needed to confirm their effectiveness in treating dry skin. As always, speak with a healthcare provider before trying new supplements.
