Vitamins And Supplements For Dry Skin

Vitamin C

Vitamin C is one of the top vitamins for skin health. It is well-known that vitamin C aids in the synthesis of collagen in the skin and also protects from water loss. As we age, the collagen production in the body drops, which can be increased by consuming vitamin C.

Collagen is necessary for keeping the skin plump and hydrated. Besides, vitamin C is also rich in antioxidants, which protect the skin from damage due to environmental factors, which also contribute to dry skin.

Sources of Vitamin C:

• Citrus fruits, like oranges, lemon, etc.

• Broccoli

• Strawberries

• Kiwi

• Papaya, etc.

Vitamin D

Vitamin D is among the best vitamins for dry ageing skin as it maintains hydration levels and skin barrier function. It is an important nutrient that is closely involved in the skin cell growth and repair function.

If your body has lower levels of vitamin D, the skin loses its ability to retain moisture and regulate the lipid barrier, which can lead to water loss and dehydration, leading to dry skin. Lower levels of vitamin D also cause inflammatory skin conditions, such as eczema and psoriasis, which again causes the skin to dry out.

Sources of Vitamin D:

• Sunlight

• Fish liver oils

• Egg yolks

• Cheese

• Beef liver

Vitamin E for Dry Skin

Just like vitamin C, vitamin E is also a powerful antioxidant that protects the skin’s oil barrier from damage due to external factors. It is a fat-soluble vitamin, which is found in the sebum or skin oil and is necessary for maintaining the skin’s moisture. Vitamin E may also help preserve important lipids, including fatty acids and ceramides, in the skin barrier, which keeps the skin moisturised.

Vitamin E depletes with age, which can lead to less sebum in the skin, resulting in dry skin. Apart from consuming vitamin E, you can also apply it to your skin as vitamin E penetrates into the skin, protecting the top and middle layers of the skin.

Sources of Vitamin E:

• Almonds

• Avocados

• Sunflower seeds

• Red bell peppers

• Peanuts

• Broccoli, etc.

Vitamin A

If you are wondering which vitamin to take for dry skin, then you can consider including vitamin A in your diet as it supports the production and repair of the skin cells. Vitamin A is also an antioxidant that protects the skin from damage caused due to environmental factors. It safeguards the skin from ageing and inflammation.

Vitamin A also facilitates the regeneration of new skin cells by promoting the shedding of old and damaged skin cells. Thus, it helps to repair the damaged barrier of the skin and bring back a healthy barrier, which benefits those with dry skin.

Sources of Vitamin A:

• Carrots

• Egg yolks

• Green leafy vegetables

• Apricots

• Potatoes, etc.

Vitamin B

While it is a lesser-known fact, vitamin B is also among the essential vitamins for dry skin. B complex vitamins, such as B5 (pantothenic acid) and B3 (niacinamide), have hydrating properties, which are beneficial for the skin. Vitamin B3 is also known to prevent water loss by increasing the ceramide levels of fatty acid in the skin.

On the other hand, vitamin B5 strengthens the skin barrier, which in turn reduces the chances of dry skin. Even vitamin B7 or biotin has benefits for dry skin as it promotes skin moisturisation.

Sources of Vitamin B:

• Avocado

• Mushroom

• Broccoli

• Red meat

• Fish

• Brown rice

• Nuts, etc.

Apart from vitamins for dry skin, some supplements may also play an important role in regulating the skin’s health and in keeping it moisturised and plump. Here is a list of some minerals/supplements for dry, itchy skin.

Collagen

It is well known that collagen is the primary building block of our skin, hair and nails. It is naturally produced in the skin and with age, its production reduces. Collagen is the structural protein in the body, which supports skin elasticity and also helps it to retain hydration levels. As age increases, collagen production reduces, which can lead to skin ageing and dryness.

If you want to know what supplements should I take for dry skin, then you can maintain hydration by incorporating collagen into your diet. You can also consume collagen peptide supplements, especially hydrolysed collagen, which works significantly well in improving skin elasticity and hydration.

Sources of Collagen:

• Bone Broth

• Citrus fruits

• Eggs

• Berries

• Chicken

• Fish

• Garlic, etc.

Fish Oil

Fish oil is rich in DHA (docosahexaenoic) and EPA (eicosapentaenoic), both of which are fatty acids. These fatty acids play a key role in maintaining the skin's hydration and preventing dryness. It may also be beneficial in boosting the skin’s defence against sun damage and inflammation. The Omega-3 fatty acids in fish oil integrate into the cell membrane, which helps to maintain skin cell function and moisture retention. It can also be an excellent addition for those who have unpleasant skin conditions, such as psoriasis, which leads to dry and itchy skin.

Sources of Zinc:

• Salmon

• Mackerel

• Tuna

• Herring, etc.

Zinc

Apart from supporting the body’s immune system, zinc also plays a crucial part in skin health. It is a powerful antioxidant that safeguards the skin from damage caused due to excessive free radicals in the body. Its consumption benefits those with dry skin, as it supports the skin’s defence mechanism. Thus, it can help to fight dryness.

Additionally, zinc also maintains the skin and mucous membrane integrity, which strengthens the skin’s barrier and reduces the water loss associated with dry skin. Zinc is also involved in protein synthesis, which is crucial for the repair and regeneration of skin cells. Thus, it can help to shed damaged skin cells and reduce dryness.

Sources of Zinc:

• Beef

• Oatmeal

• Peaches

• Poultry

• Nuts

• Legumes (lentils, peanuts and beans)

• Whole grain bread, etc.

Dry skin is a condition that people of all ages can experience. While the intensity and symptoms may vary, it can lead to patchy and cracky skin. Knowing the causes can help you to take corrective and preventive measures so the skin remains hydrated and healthy. Here are some of the most common causes of dry skin:

Environmental Conditions: Those living in cold or low-humidity areas may experience dry skin due to external factors.

Medical Treatments: At times, medical treatments for cancer, dialysis, etc., may also cause dry skin.

Ageing: Many people also develop dry skin as they age. It happens because the body produces less of those oils that keep the skin hydrated.

Bathing Habits: Spending a lot of time under the shower or using hot water to take a bath strips the oils from the skin, causing dryness.

Managing dry skin requires you to adopt a holistic approach, which covers both internal and external factors. One way is to ensure that your body receives adequate amounts of vitamins and minerals so the skin barrier remains intact. On the other hand, you must follow some tips to maintain external moisture of the skin to combat dryness effectively.

Hydration: Pay attention to your hydration levels, as a hydrated body is essential for maintaining skin hydration and health. Thus, you must drink plenty of water during the day to keep your skin hydrated.

Tip: Drink at least 8 glasses of water each day.

Use Moisturiser: Since you have dry skin, it is very crucial to include a moisturiser in your daily skincare routine. You must apply a good moisturiser on your damp skin, especially after baths, to prevent dryness.

Tip: Choose moisturisers with hydrating ingredients, such as glycerin, ceramides, hyaluronic acid, aloe vera, etc.

Skin Protection: When you step outside, ensure adequate skin protection from external factors like wind and cold weather, as they may further add to the dryness and make the skin more miserable.

Tip: Apply barrier creams or use protective gear, such as a mask, when the weather is more likely to cause dryness.

Cleansing: Pay attention to how you cleanse your skin, especially during baths. Experts suggest that you shorten your bath time to 5-10 minutes, use warm water, use a gentle cleanser, and gently blot your skin dry.

Tip: Use mild cleansers and avoid overusing the products on the face.

Healthy Diet: One of the most basic and important things is to follow a healthy diet that consists of all the crucial vitamins and minerals. When your body receives sufficient amounts of vitamins, it automatically strengthens the skin and enhances its moisture-retaining capacity.

Tip: Include fruits, vegetables, and legumes in your diet.

Supplements and vitamins for dry skin are an efficient way to care for your skin and keep it looking healthy. Just like you care for your skin and strive to maintain it, looking after your health is also crucial. Medical emergencies have become a common scenario due to stressful and sedentary lifestyles.

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Is vitamin C good for dry skin?

Yes, vitamin C is good for dry skin as it strengthens the skin’s lipid (oil) barrier, which is essential for retaining moisture. It also protects the skin from external damage caused due to environmental factors, which may cause dryness.

Can ceramides help dry skin?

Ceramides are fat molecules present in healthy skin. They assist the skin in maintaining the optimum amount of moisture, which helps to decrease dryness.

What are some home remedies for dry skin?

Some home remedies for dry skin include:

• Coconut oil

• Aloe vera

• Olive oil

• Petroleum jelly

• Drinking milk

• Sunflower seed oil

• Oatmeal bath

• Using honey

Which vitamin is good for dry, sensitive skin?

Vitamin E can be a good choice if you have dry, sensitive skin. It can help the skin preserve ceramides and fatty acids, which improve the skin barrier and are critical for sealing the moisture in the skin.