Vitamin D, collagen, and vitamin C, among other nutrients, support healthy and hydrated skin. Some products commonly used topically, such as aloe and hyaluronic acid, may also have hydration benefits when taken orally.
A number of lifestyle factors, including dehydration, aging, seasonal changes, allergies, and micronutrient deficiencies, may cause dry skin.
But you can try treating some causes with supplements or vitamins that aim to help increase skin hydration.
Before taking vitamins or supplements
Generally, it’s recommended to consume nutrients through a balanced diet before supplementing.
If you want to try a vitamin or supplement to help with your dry skin, speak with your doctor or a registered dietitian before purchasing a product. Only buy from brands you trust and that are third-party certified, as the FDA doesn’t regulate vitamins and supplements.
A small 12-week study in 50 women observed that daily treatment with a nutritional supplement containing 600 international units (IU) of vitamin D led to significant improvements in skin hydration.
However, the supplement contained a combination of nutrients, so it’s unclear whether treatment with vitamin D alone would have resulted in the same outcome.
A 2022 research review of 12 older studies in humans suggests that collagen supplements may help prevent premature skin aging by improving skin:
A 2019 review of 11 studies concluded that taking 2.5 to 10 grams (g) of collagen supplements per day for 4 to 24 weeks may increase skin hydration and treat xerosis, a medical term for dry skin.
A 2018 research review cites older studies that suggest oral vitamin C may help strengthen the skin barrier, which is necessary to retain moisture, and improve the appearance of the skin, especially wrinkling.
However, most of the available research on vitamin C’s effect on dry skin uses it in combination with other nutrients, making it impossible to tell whether the results are from vitamin C alone or something else.
Regardless, based on the most current research, supplementing with vitamin C may help improve overall skin health and appearance and treat dry skin.
Omega-3 supplements, or fish oil supplements, may help boost skin hydration and improve your fatty acid barrier, which helps maintain hydration.
According to a 2024 research review, three omega-3 fatty acids responsible for the numerous health benefits, including those of the skin, are:
These omega-3s are anti-inflammatory, which may help those coping with inflammatory skin conditions, such as psoriasis and eczema.
Supplementing with several other compounds may be an effective way to improve skin moisture.
However, more research is needed before these compounds can be recommended as effective ways to relieve dry skin.
Probiotics
A 2023 research review assessing the effect of probiotics on various skin disorders found that Lactobacillus, a probiotic bacterium commonly used in the production of yogurt, may help improve skin elasticity and hydration.
Certain Lactobacillus strains may also have anti-inflammatory properties and protect from premature aging associated with UV light.
Hyaluronic acid
Hyaluronic acid is often used topically to improve skin hydration, but recent research shows that ingesting this compound as an oral supplement may significantly increase skin hydration.
A 12-week clinical trial in 129 total female participants between the ages of 18 and 65 found that skin hydration significantly improved for the first 4 weeks in the 100 mg hyaluronic acid group and for the first 8 weeks in the 200 mg group.
Aloe vera
Aloe vera is well known for its topical benefits, but recent research suggests oral supplementation may also benefit skin hydration.
For 12 weeks, 122 participants ingested a 40-microgram aloe sterol supplement. The results indicate that a low dose aloe supplement may significantly increase skin barrier function, which needs to be strong to hold in moisture.
Ceramides
Ceramides are fat molecules and important components of supple skin. Today, ceramides are commonly added to skin care moisturizers and facial cleaners.
Similar to aloe, research suggests that oral ceramides may help boost the effectiveness of your skin barrier and reduce skin dryness and wrinkles.
A 2020 clinical study of 51 adults supplemented with a placebo or a 5-mg glycosylceramide for 6 weeks. The results suggest that oral intake of this ceramide may significantly decrease skin:
Research has shown that vitamins and other nutritional supplements, including vitamin D, omega-3s, collagen, vitamin C, and more, may help improve skin hydration and keep your skin barrier strong.
However, it’s important to talk with your doctor or dermatologist if you’re experiencing unexplained, long term dry skin, as this may be a sign of an underlying medical condition.
link