Sure, adding heavier creams and moisturizers can be helpful, but skin care ultimately begins from the inside. You can support healthy moisture levels internally with the right kind of supplements.* Evidence for some supplements can be anecdotal, but there is also plenty of research that suggests these are absolutely worth trying. And if you can get one that combines multiple skin-loving active ingredients? Well, that’s even better. Below, 10 supplements for dry skin. Hyaluronic acid works by drawing in water to keep your bodily tissues moist, explains Jamie Alan, Ph.D., an assistant professor of pharmacology and toxicology at Michigan State University.* Hyaluronic acid levels in your body typically decrease with age, Alan says, which is why supplements may help. A 2017 study found that people who took 120 milligrams of hyaluronic acid a day for 12 weeks experienced a better aging trajectory for their skin, with less wrinkles1 compared with those who took a placebo.* Collagen supplementation can help, Zeichner says, but only if you choose the right type.* “The latest generation of collagen supplements actually contain hydrolyzed collagen or predigested collagen fragments, aka collagen peptides. There is data showing that these are absorbed and circulate to the skin.” Find our top collagen supplements here. Like hyaluronic acid, vitamin E works to retain moisture, Alan says. “It also works as an antioxidant, which scavenges free radicals,”* she adds. Per Bailey: “Vitamin E also has antioxidant and anti-inflammatory benefits and may soothe skin redness.”* Research has shown that vitamin C can enhance the production of your skin’s natural fats and strengthen cells in the outer layer of your skin, called the stratum corneum.* “The health and structure of the stratum corneum is critical to fend off skin dryness,” Bailey says. Additionally, vitamin C is known to be essential for collagen production, thereby assisting the natural scaffolding structure of our skin.* Find our top vitamin C supplements here. “Fish oil contains omega-3 fatty acids, which provide the building blocks to produce healthy cell membranes,” says Zeichner. And those beneficial fatty acids can help the skin retain moisture, Alan adds.* Omega-3 supplements have also been shown in studies to help balance the skin’s inflammatory response2, thanks to the well-known anti-inflammatory properties of their bioactive lipids EPA and DHA, making them a great addition to your skin care routine.* Find our top fish oil or omega-3 supplements here. Your body contains microorganisms that live on your skin and in your gut, aka the skin microbiome and gut microbiome, respectively. “These organisms live synergistically with your body,” he explains. So when the gut microbiome is not balanced, it can impact not only the health of the gut, but also of the skin. “Probiotics can help normalize the future microbiome, maintain a healthy inflammatory response, and support the gut barrier,”* he says. Find our top probiotics here. If you’re found to be deficient, Zeichner says, “vitamin D supplements have been shown to be useful.”* Vitamin D is a fat-soluble vitamin, so it’s a good idea to consume it with a healthy fat, like avocado, or opt for a supplement that includes organic oils. Find our top vitamin D supplements here. As a result, the researchers concluded that regular doses of astaxanthin might help combat skin damage and dryness from environmental factors.* Indeed, several clinical trials have corroborated this evidence, with a 2021 systematic review and meta-analyses in the journal Nutrients concluding that astaxanthin supplementation improves skin moisture content, elasticity, and wrinkles6.* “The omega-6 linoleic acid cannot be produced in the human body and must be consumed in the diet,” she says. Linoleic acid intake, in particular, has been shown7 to help reduce skin dryness, Bailey points out. Of course, it’s always important to balance omega-6 intake with other healthy fats (e.g., omega-3s). Similar to probiotics, by helping to maintain healthy inflammatory pathways in the body, Alan says zinc can indirectly help maintain healthy and hydrated skin.* Consuming bioavailable forms of zinc that are gentle and efficacious, like zinc bisglycinate, are the recommended approach to maximize this mineral’s benefits. As Zeichner says, “While applying topical products can help repair and strengthen the skin from the outside in, ultimately your skin can only function optimally if it has the proper building blocks from the inside out.”*
