It’s that time of year again, when the weather gets cold and frightening—and does a number on your skin.
As the temperatures drop during the winter, you may experience dry skin that doesn’t seem to improve, no matter how much moisturizer you apply. Luckily, you can make a few simple tweaks to your diet to up your skin’s moisture levels and send your dry skin packing.
Curious about what nutrients are best for dry skin and what changes to incorporate into your routine for softer, smoother skin? We chatted with a few nutrition experts to find out exactly that. Your dry skin eating plan is ahead!
- ABOUT OUR EXPERTS: Alyssa Simpson, R.D.N., C.G.N., C.L.T., is a digestive health dietitian based in Phoenix, AZ. Leah Oladitan, R.D.N., L.D., is a registered dietitian and founder of The Child Nutritionist. Allison Harrell, R.D.N., is a registered dietitian and certified culinary medicine specialist. Amy S. Margulies, R.D., L.D.N., is a registered dietitian and owner of The Rebellious RD.
1. Load Up On Healthy Fats
“Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, strengthen your skin’s lipid barrier to prevent moisture loss,” explains Alyssa Simpson, R.D.N., C.G.N., C.L.T., a Phoenix-based digestive health dietitian. “They also reduce inflammation, acting like an internal moisturizer to keep skin soft, supple, and hydrated.”
Most Americans consume fewer than half the recommended 250 to 500 milligrams of omega-3 fats docosapentaenoic acid (DHA) and eicosapentaenoic acid (EPA) each day, according to dietitian Leah Oladitan, R.D.N., L.D., founder of The Child Nutritionist. Two consequences: “A deficiency in omega-3 fatty acids can lead to dryer and more sensitive skin,” she says.
To incorporate omega-3s into your diet for more balanced skin, Simpson suggests adding two to three three-ounce servings of fatty fish, such as salmon or sardines, to your weekly meals. For example, you could try grilled salmon for dinner or sardines on toast for lunch. Herring and anchovies are also high in fatty acids, Oladitan adds. If eating that much seafood is just not in the cards for you, incorporating a high-quality fish oil supplement into your routine can help you get more of these important fats.
2. Drink Plenty Of Water
This may seem like a no-brainer, but it’s worth repeating: Guzzling H2O is key for combating dry skin! “Proper hydration supports overall skin health and helps maintain skin elasticity and moisture levels,” explains Allison Harrell, R.D.N., a certified culinary medicine specialist.
But how much water are you supposed to drink each day, exactly? “The goal is to take half your body weight and drink at least that amount in ounces of water,” says Harrell. So, if you’re 150 pounds, you should aim for at least 75 ounces of agua per day.
Read More: What’s The Right Hydration Supplement For You?
Just don’t wait until you’re thirsty to drink up: “That’s a sign you’re already mildly dehydrated,” says Harrell. To make drinking water throughout the day easier, Oladitan suggests carrying a refillable water bottle, downloading a tracking app, and setting designated times to drink, like during meals or work breaks.
Chugging H2O isn’t your only option, either. “Include hydrating foods like cucumber, watermelon, and oranges in your meals,” suggests Harrell. Eating more meals containing soup or broth can also help you meet your hydration goals, adds Oladitan.
On the flip side, dehydrating beverages like coffee and alcohol can “deplete the skin of moisture and essential nutrients,” says Amy S. Margulies, R.D., L.D.N., owner of The Rebellious RD. If you want to mitigate dry skin, limiting your intake of these is a good move.
3. Add Zinc-Rich Foods to Your Plate
Zinc is an important mineral for many reasons—and it may affect skin health. “Zinc plays a role in skin repair,” notes Harrell. “Deficiency can lead to dryness and irritation.”
“Zinc is a key mineral for skin healing, growth, and moisture retention,” agrees Simpson. “It supports cell growth, collagen synthesis, and tissue repair, making it essential for healthy skin.”
You’ll find zinc in pumpkin seeds, chickpeas, shellfish, and oysters. You can up your zinc intake by sprinkling a one-ounce serving of roasted pumpkin seeds onto salads or oatmeal or enjoying them as a quick snack, according to Simpson. Or, add chickpeas to your meals with hummus, roasted chickpea snacks, or chickpea curry. Half a cup is one serving.
4. Pay Special Attention to Vitamin D
“Vitamin D is essential for maintaining your skin’s immune function and barrier—and some research has shown that low levels of vitamin D can result in drier skin,” says Oladitan. Unfortunately, more than 90 percent of Americans don’t get enough vitamin D through diet—and “people with darker skin are at higher risk for low blood levels of vitamin D,” Oladitan adds.
Since getting ample vitamin D from sun exposure also isn’t a sure thing for most people, your diet and supplement routine may be your best bet for maintaining adequate levels. “Certain fish and UV-treated mushrooms are a few foods that naturally contain vitamin D,” says Oladitan. Many cereals and milks (such as cow, soy, dairy, almond, and oat) are also fortified with vitamin D. Since food sources are pretty limited, many people opt to supplement with vitamin D. If you think you might be short, talk to your healthcare provider about testing your levels and consider a vitamin D3 supplement based on your needs.
5. Pump Up The Probiotics
You probably already know that probiotics are good for your gut—but did you know they might also benefit dry skin? It’s true, says Margulies. According to a 2023 study published in Nutrients, probiotics may help preserve healthy skin function and improve concerns such as pigmentation and dryness.
Animal studies suggest that specific probiotics, such as Lactobacillus plantarum and Lactobacillus acidophilus, could help combat dryness and increase the water content in the skin. This is all due to the probiotics’ impact on the gut-skin axis, or the bidirectional relationship between the gut and the skin.
Read More: Your Skin Issues May Be Starting In Your Gut
To increase your intake of probiotics, look to fermented foods like yogurt, kefir, sauerkraut, and miso. These foods “support gut health, which is closely linked to skin hydration and resilience,” Margulies says. (For reference, a serving of yogurt is six ounces, while a serving of sauerkraut is one cup.) You might also seek a probiotic supplement formulated for skin health or containing the above strains.
6. Support Strength With Vitamin C
Another vitamin that can help with dry, papery-looking skin? “Vitamin C is key for collagen production, which keeps your skin strong and elastic,” explains Simpson. “It acts as a cofactor for enzymes that build collagen, so without enough vitamin C, skin repair slows down.”
Simpson says noshing on vitamin C-rich foods like citrus fruits, strawberries, and bell peppers can help keep your skin “firm, happy, and hydrated.” The USDA currently recommends adults aim for at least two cups of fruit and 2.5 cups of veggies per day, which will help you meet the mark.
7. Munch On Beta-Carotene
It’s time to earn an “A” in treating dry skin! Beta-carotene, a provitamin the body converts into vitamin A, plays a crucial role in how your skin looks and feels. “Beta-carotene-rich foods like carrots and sweet potatoes can enhance skin health,” says Margulies. These foods are high in antioxidants, which combat free radicals that can damage skin and cause dryness, explains Harrell.
Get your fill of beta-carotene-rich foods (which are naturally red and orange) by including vegetables like sweet potatoes, carrots, and bell peppers in your meals, Harrell suggests. A full sweet potato or cup of other warm-hued vegetables counts as a serving.
8. Soothe Your Skin Barrier With Vitamin E
“Vitamin E is an antioxidant that protects the skin from oxidative stress and helps repair damaged skin cells,” explains Harrell. “It also promotes a healthy skin barrier.” (FYI: Your skin barrier helps keep irritants out and moisture in, so damage to it can lead to dryness.) A study published in PLoS One found that people with skin conditions such as atopic dermatitis and psoriasis had lower levels of vitamin E in their bodies.
You can reap the skin benefits of vitamin E by snacking on almonds, sunflower seeds, or hazelnuts, Harrell suggests. (Remember: One ounce is a good serving size.) You might also use avocado as a spread or salad topping, or include leafy greens like spinach and kale in meals.
9. Cut Back On Sugar
If you have a sweet tooth, this may be hard to hear: “Refined sugar can worsen dry skin by triggering inflammation,” notes Simpson. Research even shows consuming sugar can accelerate signs of aging. Eek!
What to do instead? “Swap sugary snacks for colorful, antioxidant-rich fruits and veggies like berries, carrots, and spinach to nourish your skin and fight oxidative damage,” suggests Simpson. Some of the most significant sources of added sweetness include latte drinks, store-bought baked goods, and flavored yogurts, so check your labels.