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Jessica Acosta-Duran, NP

Medically reviewed by:
Jessica Acosta-Duran, NP

Ultimately, there can be several reasons for dry skin. The good news is that there are many remedies, starting with improving your nutrient intake.

Oct. 2, 2025

The skin is the largest organ in the body. What you eat can have a direct impact on the quality of your skin and its dryness or moisture levels. For this reason, maintaining proper nutrition can help prevent dry skin. Read this article for everything you need to know.

What causes dry skin?

To begin working on your nutrition and skin health, it is helpful to understand some of the factors that can cause dry skin to develop. Some of the common culprits that can cause dry skin to develop include:4

  • Age- Dry skin can occur as a natural side effect of aging. This is because the skin makes less sebum as you age, which is an oil that keeps the skin soft.
  • Having darker skin- Having darker shades of skin may be a risk factor for having drier skin. This is based on anecdotal reports from individuals who have darker skin tones.
  • Medication – Certain medications can increase your risk of dry skin.
  • Too much water on the skin- washing the hands too frequently or working in a job that requires getting the hands wet constantly can dry out the skin.
  • Mineral deficiencies- Certain mineral deficiencies can cause the skin to get dry.
  • Diseases- Living with certain disease states can affect skin moisture.

While there are many factors that can contribute to dry skin, your diet and nutrition are areas that can be better controlled to optimize skin health.

What specific nutritional deficiencies can cause dry skin?

When you are lacking in certain vitamins, you may be at a greater risk for dry skin. While it is generally advisable to consume all vitamins and minerals to keep a balanced diet, it can be helpful to focus on adding those that can cause dry skin if you are not getting enough of them. It is also important to note that if you are living with any medical conditions and/or taking certain medications, it is always best to consult a qualified health care provider for personalized guidance on food and supplement intake.

Some vitamins that can cause dry skin if you are deficient in them include:

  • Vitamin D- This vitamin is important and can be obtained in some food sources, through sun exposure, and via supplementation.6 Vitamin D is made in the body and is essential for several reasons. To increase your dietary intake of vitamin D, consider incorporating foods like eggs, mushrooms, salmon, milk, and sardines into your diet.
  • Vitamin A- Vitamin A is an important vitamin for skin and overall health.8 Vitamin A has functions in several processes in the body and is especially important for eye health. A lack of vitamin A can cause the skin to be drier. To boost your dietary intake of vitamin A, consider incorporating more vitamin A-rich foods into your diet, such as broccoli, carrots, papaya, dairy products, chicken liver, salmon, and/or fortified cereals.
  • Zinc- Zinc is another nutrient that can cause dry skin to develop if you are deficient. Zinc is an essential mineral that supports various bodily functions and overall immune health. To increase your intake of zinc-rich foods, consider adding oysters, beef, shellfish, nuts, and seeds to your diet.
  • Iron- Iron is an important mineral that can cause dry skin if you are deficient. If your body becomes too deficient in iron, it can also lead to a condition known as anemia.3 Anemia can cause rashes, and these rashes can cause the skin to be drier. To boost your iron intake through food, consider eating more red meat, seafood, beans, and/or fortified cereals.

How different vitamins help keep your skin moist

Once you are aware of the vitamins that can increase the risk of dry skin, it can also be helpful to understand which vitamins to focus on in adequate quantities to boost skin moisture further. Some food sources that can help keep your skin moist include:5

  • Healthy fats- Healthy fats that are high in anti-inflammatory oils, like almonds, walnuts, chia seeds, and olive oil, can be a good source of omega-3 fatty acids and vitamin E, both of which help keep skin moist.
  • Dairy- As mentioned above, getting enough vitamin D is crucial for maintaining healthy skin. Dairy is rich in vitamin D, which can help to keep skin moist.
  • Vegetables- Produce rich in polyphenols and vitamin C can also help to keep the skin moist.
  • Zinc- Eating enough zinc-rich foods can also help to keep skin moist. Some foods that are rich in zinc include oysters, red meat, poultry, nuts, seeds, and chickpeas.

How to know if your dry skin is caused by a lack of nutrition

To determine if a lack of nutrition is causing your dry skin, it is helpful to review your overall diet to identify any nutritional gaps. If so, working with a qualified health care provider like a dietitian for personalized guidance can help fill in some gaps. If you are someone who consumes a limited or restricted diet for any reason, dry skin due to nutrition may be a culprit. If you are experiencing other symptoms of a nutritional deficiency, like pale skin, hair loss, and lethargy, it is best to remedy these gaps with the help of a qualified professional.4

Use some of these tips to boost your nutrition and food intake for more hydrated skin:7

  • Try adding in some salmon or tuna to boost your omega-3 intake. Try a salmon bowl with rice and broccoli for dinner, sushi, or a tuna salad sandwich for lunch.
  • Add in more fruits and vegetables that are rich in antioxidants. Try adding in a bunch of different colors of foods to get the most antioxidants through food. Foods like tomatoes, cabbage, carrots, and berries are all helpful and will give you a big antioxidant boost.
  • Try adding in some foods like yogurt or milk for a rich source of dietary vitamin D. You can try a Greek yogurt parfait for breakfast or use milk to make oatmeal to boost your intake of vitamin D.
  • Try adding some foods rich in B vitamins to boost skin health. Having a stir fry with chicken, veggies, and black beans for dinner, or snacking on some celery with peanut butter are two meal and snack ideas that are rich in B vitamin sources.

So, overall, some foods to focus on to help dry skin include:

  • Salmon
  • Tuna
  • Tomatoes
  • Cabbage
  • Carrots
  • Berries
  • Yogurt
  • Milk
  • Chicken
  • Beans
  • Peanut butter

What to do if you think your dry skin is caused by nutritional deficiencies

If you think that your dry skin may be caused by nutritional deficiencies, there are several steps you can take. Try some of these helpful tips below if you think you may have nutritional deficiencies.

  • Seek the help of a qualified provider who can get you on the right track with a care plan and next steps.
  • Try to take inventory of your diet and what you eat day-to-day by keeping a three-day food log. This can be a helpful way to check in and identify areas for improvement.
  • Get lab work conducted with your doctor to make sure your levels are normal.
  • Try to start with adding or adjusting one food at a time to improve any nutritional gaps that may be present. For example, if you enjoy dairy but realize you’re not consuming much, start by adding one source of dairy to your diet daily.
  • Plan out meals and snacks, and make grocery lists ahead of time. The best way to start to implement change is to set yourself up for success with the foods you keep at home. Start by deciding on one or two new meals or snacks to add to your routine and get the proper groceries to help make it happen.

If you believe that you are severely nutrient deficient, it could be time to book an appointment with your doctor. Suppose you are experiencing symptoms that prevent you from performing activities of daily living. In that case, it is always best to consult your doctor to ensure that something more serious isn’t occurring and/or to prevent deficiencies from causing other health issues.

Ultimately, there can be several reasons for dry skin. The good news is that there are many remedies, starting with improving your nutrient intake. Nutrition is a straightforward tool to adjust and optimize for immediate health improvement. Take control of your health and well-being today while also improving the health of your skin.

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