Winter skin is a familiar story: tight, flaky, itchy and dull. Cold air outside holds little moisture, and indoor heating dries the air even more. Moisturizer and a humidifier do most of the heavy lifting, but what you eat also plays a part. No food will give you "perfect" skin, and anyone promising that is selling something. A few nutrients, though, genuinely support the skin's structure and its protective barrier.
1. Fatty fish
Salmon, sardines, mackerel and trout are rich in omega-3 fats. These fats are part of the skin's natural oil barrier, which helps keep moisture in. Omega-3s also help regulate inflammation, which may be useful for some inflammatory skin conditions. Aim for fish twice a week. If you do not eat fish, see fish oil vs algae oil.
2. Citrus fruits, berries and bell peppers
Vitamin C is essential for making collagen, the protein that gives skin its structure and firmness. It is also an antioxidant. Oranges, grapefruit, kiwi, strawberries and red bell peppers are excellent sources, and winter is citrus season in many places. See orange juice vs vitamin C supplements.
3. Sweet potatoes, carrots and squash
These orange vegetables are packed with beta-carotene, which your body turns into vitamin A. Vitamin A helps skin cells renew and repair. They are also cheap, filling and perfect for winter soups and roasts.
4. Nuts and seeds
Almonds and sunflower seeds provide vitamin E, another antioxidant found in skin. Walnuts, flaxseed and chia provide plant omega-3s. Pumpkin seeds and cashews provide zinc, which is involved in skin healing. A small handful a day is plenty.
5. Beans, eggs and lean protein
Skin is built from protein. If you do not eat enough protein, your skin, hair and nails are among the first places it shows. Beans, lentils, eggs, Greek yogurt, chicken and tofu all count.
Do not forget water
Dehydration can make skin look dull. You do not need to force down huge amounts, but drink regularly through the day. Warm drinks like herbal tea count. See hydration and electrolytes.
What about skin supplements?
Collagen
Collagen powders are hugely popular. Some small studies, many funded by manufacturers, have found that hydrolyzed collagen peptides modestly improved skin hydration and elasticity over several weeks. The results are encouraging but not conclusive. If you try collagen, choose a third-party tested product and give it at least eight to twelve weeks. See collagen supplements: what to know.
Omega-3s
Fish oil supplements may help people who rarely eat fish. Evidence for improving dry skin in healthy people is limited. See omega-3 and inflammation.
Biotin
Biotin is in almost every hair, skin and nails formula, but deficiency is rare, and there is little evidence that extra biotin improves skin in people who are not deficient. High doses can also interfere with lab tests. See supplements and lab tests.
Vitamin D
Vitamin D plays a role in skin health, and many people are low in winter. Correct a deficiency if you have one, but do not expect it to transform your skin.
The winter skin routine that actually works
- Moisturize right after bathing, while skin is still damp. Thicker creams and ointments work better than light lotions in winter.
- Use lukewarm, not hot, water, and keep showers short.
- Choose a gentle, fragrance-free cleanser.
- Run a humidifier in your bedroom.
- Wear sunscreen on exposed skin. Winter sun, especially reflected off snow, still causes damage.
- Protect your hands and lips with gloves and lip balm.
The American Academy of Dermatology has more tips on relieving dry skin.
When to see a doctor
See a doctor or dermatologist if dry skin cracks and bleeds, itches so much you cannot sleep, shows signs of infection, or does not improve with good care. Conditions like eczema and psoriasis often flare in winter and respond well to treatment.
The bottom line
Fatty fish, colorful fruits and vegetables, nuts and seeds, and enough protein give your skin the building blocks it needs. Collagen may help modestly, but a good moisturizer, a humidifier and sunscreen do far more for winter skin than any supplement.