A. Skin a Little Thirsty? Top 9 Vitamins and Supplements for Dry Skin
Nobody likes dry skin on the Sahara desert plain. However, if your regular skin care regimen is not working, there are several vitamins for dry skin that you can try. Dry skin can be caused by several factors, including seasonal changes, dehydration, aging, allergies or micronutrient deficiencies.
Here’s how to treat the problem from the inside out. Be sure to speak with a healthcare professional before introducing a new addition to your diet.
1. Vitamins for dry skin
a. Vitamin C.
- It is likely that someone asked you to eliminate some orange juice when you have a cold, as vitamin C can boost your immune system, but it also helps to keep your skin healthy.
- The skin usually contains a high content of vitamin C: up to 64 milligrams per 100 grams of epidermis, to be more precise. If it falls below that level, your skin may become slightly moist.
- A 2017 study found that vitamin C supplements can strengthen the skin’s barrier function and help retain water, thereby preventing dry skin.
- A 2016 study of 152 women found that a 54 milligram supplement of vitamin C, zinc and marine protein helped to significantly reduce rough skin.
b. Vitamin D.
- No, it’s not the same vitamin D that Bey sang about. Vitamin D is a fat-soluble vitamin that does a lot for your entire body, including a key role in protecting the skin barrier and in the growth of skin cells.
- A 2015 survey found that taking vitamin D supplements can help improve symptoms of skin conditions that cause problems like itching and dryness.
- A 2019 study also found that supplementing with 600 international units (IU) of vitamin D significantly increased skin hydration in participants.
- However, as the supplement contained a combination of nutrients (including vitamin A, vitamin C and vitamin E), it is unclear whether pure vitamin D would have the same effect.
- However, a 2013 study found a link between vitamin D levels and skin moisture. Therefore, it may be worthwhile to buy a bottle online or at your local pharmacy.
- 2018 research shows that low levels of vitamin D in the bloodstream are related to skin conditions like eczema and psoriasis, which can cause itchy and dry skin.
c. Vitamin E.
- Vitamin E is a powerful antioxidant with anti-inflammatory properties. Thanks to its many skin-promoting properties, it has also been used by Dermen for over 50 years. Intake can help heal wounds, fight acne and prevent skin cancer, to name a few.
- A 2015 study also found that oral vitamin E was effective in treating eczema, a skin disease that causes dryness, redness and itching.
- Since vitamin E protects against free radical damage, adding it to the diet can alleviate the problem of dry skin.
- You can find it naturally in many vegetable oils, nuts, seeds, fruits and vegetables, including peanut butter, sunflower seeds, spinach, red peppers and avocado. If you want an extra dose, a supplement can solve the problem.
- Vitamin E has a similar effect to gamma-linolenic acid (GLA), which is also often recommended for people with dry skin or eczema. GLA supplements are contained in oils such as borage oil, evening primrose oil and currant oil.
d. Fish oil
- Fish oil contains omega-3 fatty acids and contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA): two essential fatty acids that reduce inflammation and heal the body.
- Dietary supplements that contain fish oil can help increase skin hydration and strengthen the skin’s fatty acid barrier (basically, they provide extra protection against the elements and retain moisture).
- Fish oil can also help treat psoriasis, a chronic and inflammatory skin disease that causes outbreaks of dry and irritated skin spots. A 2015 study found that supplementing with fish oil daily for 6 weeks to 6 months improved symptoms.
- Another 2015 study in rats with induced dry skin found that oral fish oil supplements significantly increased skin hydration, decreased water loss and relieved itching compared to rats that did not receive the supplement.
- Although humans are obviously not rats, the evidence suggests that your skin may react similarly when you take a fish oil supplement.
2. Supplements for dry skin
- You have probably heard of probiotics used to treat these dreaded urinary tract infections, or yeast infections. This is because probiotics help to balance the “good” bacteria in your gut and keep it healthy and regular.
- Preliminary research also suggests a link between the consumption of probiotics and healthy, hydrated skin. A 2015 study found that administration of a dose of the bacterium Lactobacillus plantarum on the daily skin barrier function increased and fluid intake after 8 weeks.
- Although the research is inconclusive, a diet rich in probiotics can help keep your skin soft, smooth and hydrated.
- Probiotics are found in foods such as yogurt, kefir, kombucha, cucumber, miso, sauerkraut and kimchi. But if your diet is not providing enough of this good intestinal material, consider a probiotic supplement.
- Collagen, collagen, collagen. All other skin supplements must feel like Jan Brady when the name of this protein is pronounced, because it is very popular in the skin and hair beauty community.
- A 2019 study of 69 women found that participants who took 2.5 to 5 grams of collagen daily (for 8 weeks) had significant improvements in skin hydration and elasticity.
- A review of 11 studies also found that taking 2.5 to 10 grams of oral collagen supplements daily for 4 to 24 weeks increased skin hydration and treated dry skin.
- Basically, research suggests that a collagen supplement can provide the moisture needed to really shine.
c. Hyaluronic acid
- As a skin conditioner, hyaluronic acid can work wonders to reduce fine lines and pump moisture into your skin.
- When used topically, it helps to retain skin moisture to fight dry skin and make skin look smoother and plumper.
- So far, research on the name’s effects on oral hyaluronic acid is limited.
- However, a 2017 study found that a hyaluronic acid supplement combined with biotin, vitamin C, copper and zinc significantly improved skin moisture and elasticity. It also helped with bumps and wrinkles on the participants’ skin after 40 days.
- While it is too early to get all the benefits of hyaluronic acid, it may be worth adding to your arsenal of supplements. Just talk to your dermatologist or healthcare professional before doing this.
- Ceramides are fat molecules that make up 50% of the skin’s natural barrier. Although these lipids are relatively new in the skin care setting, they protect the skin from the elements and retain moisture.
- In a 2018 study of 114 women, researchers found that a ceramide supplement significantly reduced the volume of eye wrinkles over an 8-week period, which may indicate its moisture retention benefits.
- Although research on ceramide intake remains limited, there is significant evidence that topical ceramide promotes skin hydration. A 2018 study found that the ceramide cream successfully mimicked the skin’s own “natural hydration symptoms” and reduced dryness in the guinea pigs.
e. Aloe Vera
- The benefits of aloe vera for skin care go beyond relieving redness and irritation from cooking in the sun. The plant contains several mucopolysaccharides, a chain of molecules that aid in hydration and are often found in moisturizers.
- In a 2016 study of 64 women, the researchers found that taking aloe vera supplements for 12 weeks significantly improved skin hydration and elasticity compared to a placebo.
- Because research on dietary supplements is more common in its current form, it remains limited. However, early science seems to suggest that it may just be the natural desiccant you need.
3. Why is your skin dry?
- Dietary supplements can help improve your dry skin, but other underlying diseases may be responsible for extending beyond the skin.
- Dehydration is a common cause of dry skin and you should try to consume more H2O first. Drinking water is often an effective (and surprisingly simple!) Way to improve skin hydration.
- In addition to dehydration, there are other underlying health conditions that can contribute to dry skin. An unhealthy diet, micronutrient deficiencies or insufficient nutrition can cause or exacerbate dry skin.
- Certain diseases can also cause dry skin, such as kidney disease, hypothyroidism, anorexia, psoriasis or allergies.
- So, when your skin is super dry, it can be much more than an aesthetic issue. Talking to a healthcare professional if skin dryness persists and on a regular basis may be the next step.
4. More tips to soothe dry skin
A few simple lifestyle changes can also help you get the much needed relief for dry skin. Here are some tips approved by dermatologists:
- Limit your shower or bathtub to just 5 or 10 minutes. Sure, it’s great, but too much moisture can really dry out your skin.
- Wash with warm water instead of hot.
- Apply a minimal amount of detergent. One point is too much!
- Use a mild, unscented detergent and liquid soap. Sophisticated things can cause unnecessary irritation.
- When you jump out of the shower or wash your face, pat the skin gently until it is moist and no longer completely dry. This helps your skin to retain moisture.
- Apply a moisturizer immediately after washing your skin or showering. (Look for products with famous ingredients like jojoba oil, glycerin, mineral oil, lactic acid or shea butter.)
B. Which Vitamins Are Best for Dry Skin
Vitamins are versatile compounds. Essential vitamins help the body to function properly, from energy and heart health to cholesterol. Can a daily vitamin soothe dry skin? Are certain vitamins best for the job?
1. Understand dry skin
The skin needs moisture to protect it from adverse conditions. Hydrated skin also eliminates toxins through sweat. When the epidermis or surface layer of the skin loses water, cracks, itching and dryness appear. The epidermis also contains proteins and fats that work together to hydrate. Not only the lack of water, but also the lack of fats and proteins cause drought. Use the following vitamins to hydrate and restore the right nutrients.
2. Vitamin C for smooth and silky skin
When the skin is struggling to find moisture, stocking up on vitamin C. Vitamin C helps build collagen, the skin’s main protein. Vitamin C antioxidants stimulate cell repair and restore UV damage. Overall, studies show that vitamin C has many beneficial benefits for the skin.
3. Hydrate with vitamin E.
For good reason, many skin products contain vitamin E. Vitamin E oil is a perfect remedy for skin lipids! Vitamin E antioxidants also prevent skin inflammation. In addition, vitamin E helps to seal cracks caused by drought. Therefore, E is great for prevention and recovery. Individuals even apply pure vitamin E topically. Dermatologists recommend the correct dosage of vitamin E depending on your skin type.
4. Take some solar vitamin
Why is vitamin D the vitamin of sunlight? Vitamin D is the main vitamin in the epidermis. When the skin absorbs sunlight, it reacts with the skin to create vitamin D. The vitamin passes through the body to support its daily functions. Vitamin D also prevents and treats eczema, a severe case of dry skin or dermatitis. One study found higher levels of skin hydration in people with more vitamin D.
5. Cure dry skin with vitamin B.
Vitamin B is the multipurpose vitamins. From converting food into energy, fighting cholesterol and even depression. But B vitamins can help the skin. For example, B1 is full of antioxidants to help increase blood flow and prevent signs of aging. B2 deficiency leads to dry skin and lips. B3 produces fats that the skin needs to stay healthy. B5, B6 and folic acid contribute to healthy skin in different ways. Eventually, B12 produces proteins and starts its metabolism. B12 proteins repair dry skin and maintain hydration. A B complex supplement provides the necessary B vitamins for good skin health.
6. Ignore dry skin
The symptoms of dry skin range from mild discomfort to severe conditions, such as eczema. Remember that the skin is an organ. Like the internal organs, the skin needs vitamins and nutrients to function properly. The environment, the harsh winter months, the low water intake and the lifestyle lead to dry skin. Ignoring dry skin can cause bacterial infections.
7. Treat your skin well
Hundreds of topical creams and solutions treat dry skin. The creams treat the condition externally. Can vitamins treat dry skin on the inside? Making sure your body has the vitamins it needs is a start. Pharmacists or doctors can recommend the most effective of the vitamins mentioned.
C. The Holistic Dry Skin Treatment You Haven’t Tried Yet
Nowadays, there is a supplement for apparently all diseases – to thicken and shave your hair, restore intestinal health and even for energy and relaxation. I even used an adaptogenic herb in my coffee every morning to replace my Adderall prescription (of course, talk to your doctor before taking a new supplement and discuss any possible negative effects). As health and wellness trends continue to be holistic, we wondered if vitamins for dry skin would be a plausible solution for our skin care.
1. Vitamin E.
“Vitamin E can be used as a supplement and topical remedy for dry skin. When taken orally, the powerful antioxidant properties of vitamin E can help protect the skin from further damage. It also has anti-inflammatory properties to help relieve dryness, itchy redness associated with dehydrated skin. When applied topically as a facial oil, it can help prevent water loss from the skin and keep it hydrated, “says famous nutritionist Elissa Goodman.
2. Fish oil
“One way for your body to tell you if you have an omega-3 deficiency is through dry, itchy skin,” says Goodman. “Omega-3s are extremely useful in preventing inflammation, so you want to make sure you’re safe.” take enough. Flaxseed and fish are some of the best ways to include omega-3s in your diet, but if you’re not a fan of either, you can always try a fish oil supplement. ”
3. Lutein and zeaxanthin
“These two carotenoids are powerful antioxidants that are not produced in the body. Therefore, they should be added to the diet. One study found that supplementation with lutein and zeaxanthin can increase the amount of skin hydration, preventing it from drying out. The best way to include them in your diet is through vegetables, so make sure you eat plenty of cabbage and spinach, ”says Goodman.
4. D vitamin
“Vitamin D can be absorbed by the skin, but the right amounts can affect the appearance of your skin. Low levels of vitamin D3 have been specifically associated with decreased skin hydration levels,” said Goodman.
Vitamin D is a fat-soluble vitamin and one of the most important vitamins for biological function. Our skin is an important natural reservoir for its production, triggered by ultraviolet light for synthesis. The vitamin protects the skin, reduces inflammation and normalizes cell production.
“It’s no wonder that many lotions and creams that help with itchy rashes and dry and itchy skin contain zinc. Zinc, due to its anti-inflammatory properties, can prevent dryness and redness of the skin. It also supports immune support enzymes that can help avoid conditions like eczema that can cause dry skin, “explains Goodman.
6. Oil of Primula
“Filled with the fatty acids your body needs, evening primrose oil can help keep skin healthy and hydrated from the inside out. Essential fatty acids (EFAs) are composed and play one of the main omega-6 and fatty acids. omega-3 role in maintaining good skin health, “says Jeffrey Gladd, MD, a member of the Care / of Scientific Advisory Board. “However, our bodies do not produce EFAs naturally and, therefore, can only be obtained through our diet and supplements. The role of evening primrose oil as a preventive against dry skin can be critical to maintaining good skin health.”
“Many dry skin problems originate from inflammation,” notes Gladd. “Since inflammation is your immune system and most of it lives in the digestive tract, it is important to ensure that you are supporting healthy digestion. Several recent studies have shown that probiotics are essential for good intestinal health, of course, which it’s good for your gut it’s good for your skin. ”
“Research1 has shown that this antioxidant promotes skin health and prevents signs of aging,” says Gladd. “Support studies2 have also directly shown that astaxanthin plays a role in suppressing skin water loss. Astaxanthin gives salmon and shrimp their vibrant coral color and is extracted from cultured marine microalgae. As an antioxidant, astaxanthin reduces the natural oxidative stress in our skin for a while and can help retain moisture to promote overall skin health. “