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Dry skin? 8 vitamins and nutrients that help from the inside

We have long been familiar with the concept of holism from health, but it is also gaining more and more attention in the beauty sector. This means that we not only look at skin problems externally and treat them cosmetically, but also ask ourselves how we can strengthen and support the skin from the inside.

Dry, flaky skin is a phenomenon that many people are familiar with, especially now when the air is still cold and the heating is on full blast. In fact, in addition to cosmetic care from the outside, there are various vitamins that have a mitigating effect on dry skin from the inside. Tikbow spoke to an expert.

Causes of dry skin

Fluid deficiency

"Adequate hydration of the skin is essential for a healthy, radiant complexion. If the epidermis, the surface layer of the skin, has too low a moisture content, cracks, itching and dryness will result, explains dermatologist Dr. Sadlo in conversation with Tikbow. Unfortunately often for example with dry lips only the symptoms are treated, by reaching übermä&400;ufig frequently for the lip balm. The main cause of dry lips is usually simply that you drink too little, says the expert. Therefore the recommendation: Drink, drink, drink.

Äußere Influences

Äußere Influences und Temperaturschwankungen begünstigen vor allem in den kalten Wintermonaten trockene Haut. "Diese äußert sich dann symptomatisch von leicht unangenehmen Hautgefühl bis hin zu schweren Erkrankungen wie Neurodermitis oder Ekzemen", so Frau Dr. Sadlo.

Nutrient deficiency

In addition to water, proteins and fats also ensure that the skin is hydrated. The good thing is that this can be positively influenced by daily food intake. "We often forget that the skin is an organ and, like the internal organs, needs sufficient vitamins and nutrients to function optimally", says Dr. Sadlo. "Support your body additionally from the inside by supplying it with the necessary vitamins and minerals."

The best vitamins and nutrients for dry skin

Vitamin C

Vitamin C ist ein Radikalfänger und unterstützt die Bildung von Collagen, dem wichtigsten Protein der Haut. Die Antioxidantien im Vitamin C stimulieren die Zellreparatur sowie -erneuerung und mindern UV-Schäden. Natürliche Vitamin-C-Quellen sind Brokkoli, schwarze Johannisbeeren, Camu camu, Orangen und Zitronen.

Vitamin D

"The sun vitamin vitamin D is the most important vitamin in the epidermis. It is formed in the skin itself when it absorbs sunlight," says Dr. Sadlo. "The vitamin distributes itself in the body and supports the daily functions. It prevents eczema, a severe form of dry skin, and hydrates the skin. Vitamin D is hardly present in food, except to a small extent in fatty fish such as herring and salmon, cod liver oil and egg yolks. So if you can’t get regular sunlight, you should rely on dietary supplements.

Vitamin B

B vitamins are full of valuable antioxidants that promote blood flow to the skin. A B2 deficiency causes dry skin and lips. Natural sources are meat, fish, eggs, dairy products and legumes.

Vitamin E

Vitamin E helps both as a dietary supplement and as a topical skin care product against dry skin. "When taken orally, vitamin E’s powerful antioxidant properties can help protect the skin from further damage, while its anti-inflammatory effects reduce dry skin patches and even itchy Rötung", recommends Dr. Sadlo. Natural sources are nuts, flaxseed and olive oil.

Fish / Omega 3 fatty acids

"Make sure you get enough omega 3 fatty acids to prevent dry, itchy skin and inflammation. Flaxseed and fish are among the best ways to get omega-3 fatty acids in your diet, but if you don’t like either, you can try a fish supplement, Dr. Sadlo said.


Carotenoids are powerful antioxidants that increase the moisture content of the skin and prevent it from drying out. The body cannot produce them itself, which is why they should be supplied in the diet,” the dermatologist recommends. The best way to get them from food is leafy vegetables such as kale and spinach, as well as carrots and apricots.


"Sehr viele der Lotionen und Cremes, die bei Hautausschlägen und trockener, juckender Haut helfen, enthalten Zinc. Es hat eine stark entzündungshemmende Wirkung und beugt Hauttrockenheit und -rötungen vor. Außerdem unterstützt es Enzyme, die das Immunsystem fördern und damit Erkrankungen wie Ekzemen vorbeugen können." Natürliche Zincquellen sind Fisch, Krustentiere, Nüsse, Getreide und Hülsenfrüchte.


Collagen ist eines der wichtigsten Strukturproteine der Haut, ein essenzieller Baustein für Haut, Haare, Nägel und Gelenke. Es wird im Körper selbst hergestellt, allerdings nimmt die Menge mit zunehmendem Alter ab. Daher sollten wir es dem Körper in Form von Collagenpulvern oder als Lebensmittel wie rotem Obst und Gemüse, Eiern, Süßkartoffeln und Lachs zuführen.

Are too many vitamins harmful?

When consumed in the form of natural foods, it is very difficult to overdose. However, you should always consult a medical specialist before taking any dietary supplements. With their isolated nutrients, they can be harmful to health if taken in too high a dose or for longer than recommended.

With expert advice from Dr. Sadlo, specialist in dermatology and allergology in Düsseldorf, Germany