Healthy skin on the outside reflects what the body absorbs on the inside. The nutrition that we supplement can be through diet or supplements, it can be beneficial or harmful to the body. The skin needs many important vitamins and minerals to perform the necessary functions. Taking care of your skin also means making sure it stays hydrated. If your skin tends to be dry, there are products that can help improve your skin’s natural moisture and elasticity. This article will share with you 10 vitamins and minerals that are beneficial for dry skin.
Vitamin B is not only known to be good for the nervous system but also very beneficial for your skin. One study found that vitamin B improved keratinocytes, which make up more than 90% of the cells in the outermost layer of the skin (epidermis). B vitamins are known to reduce the natural water loss in the skin, as well as affect human fibroblasts, helping to improve skin firmness.
The antioxidant properties of Vitamin C are great for skin health, as it naturally fights free radicals and pollution, as well as protects skin from UV rays. Vitamin C also strengthens collagen in the skin and protects it from dehydration. Studies have shown that vitamin C helps form the outer layer of the skin. It may also reduce signs of aging and protect against inflammation.
Vitamin D (the sunshine vitamin) helps maintain the skin’s immune system and aids in skin cell growth. Keratocytes — skin cells that make up most of the skin’s outer layer — are also cells that form vitamin D. Vitamin D has been known to help reduce symptoms of skin conditions such as psoriasis and eczema .
Vitamin E has a lot of antioxidant properties that can help the skin fight free radicals and has become a popular ingredient in skin care products. Vitamin E is often mixed with vitamin C to preserve the strength of the vitamin. When used topically, vitamin E can help relieve itchy and dry skin. It can also reduce the appearance of scars and stretch marks. You can get vitamin E through foods like nuts, spinach, olive oil and whole grains, as well as from supplements.
Zinc is a micronutrient that helps maintain the proper function of regulating DNA and RNA, keeping the immune system functioning properly and helping with wound recovery. Zinc is beneficial for dry skin, especially in people with eczema or psoriasis. This mineral has anti-inflammatory properties and is known to block UV damage. When used topically (for example, in the form of zinc oxide), zinc has potent antibacterial and antioxidant properties and may help reduce chronic skin inflammation.
Omega 3 is known to reduce inflammation and hydrate the skin, and it can help reduce acne and wrinkles. Omega 3 is used to support the treatment of psoriasis. A 2014 study found that when participants took Omega 3 daily for 6 weeks to 6 months, psoriasis symptoms improved.
Collagen makes up bones, cartilage and skin. It has gained popularity as an ingredient in many health and beauty products. A 2020 study included 60 women who took collagen peptides along with vitamin C, zinc, vitamin E, biotin, and acerola extract for 12 weeks. The combination of nutrients improved the quality and beauty of the skin in the participants by improving hydration, renewal and regeneration.
Hyaluronic acid, which reduces wrinkles and moisturizes the skin, is a common ingredient in skin care products. A 2017 study including 20 women took food-soluble hyaluronic acid concentrated with copper, zinc, and vitamin C for 40 days. Participants noticed a significant increase in skin moisture and elasticity, and a significant reduction in the roughness and depth of wrinkles.
Aloe vera is a plant with antioxidant and anti-bacterial properties, and is known to strengthen the immune system. It may also relieve excessively dry skin in people with skin conditions such as eczema.
Probiotics support gut health by balancing bacteria in the microbiome. A 2015 study found that participants who took a daily dose of lactobacillus plantarum experienced increased skin hydration and enhanced skin barrier function. You can get probiotics with fermented foods like miso, yogurt, kimchi, sauerkraut, kefir, and pickles.
Eating a nutritious diet, drinking enough water, and using products that contain skin-supporting vitamins and minerals can help keep your skin glowing.