Dryness is a common skin problem, caused by factors such as cold, dry weather, or internal loss of skin moisture. Over-the-counter supplements such as fish oil, ceramides, hyaluronic acid, probiotics, and other multivitamins can help improve moisture and relieve dry skin.
1. Fish Oil or Omega-3 Fatty Acids
Fish oil (particularly cod liver oil) is well known for helping maintain the skin’s natural moisture barrier, the stratum corneum. These supplements can help to boost the skin’s hydration and strengthen its defenses against inflammation and sun damage.1
Fish oil supplements contains beneficial omega-3 fatty acids, including:1
Alpha-linolenic acid (ALA) or linolenic acid
Docosahexaenoic acid (DHA)
Eicosapentaenoic acid (EPA)
These fatty acids also help improve the symptoms of psoriasis, dermatitis, and eczema, such as cracked, scaly, and dry skin. Omega-3 fatty acids also provide some protection from damaging ultraviolet (UV) rays.1
2. Collagen
Collagen is the main protein component of connective tissues and constitutes 80% of the dry weight of human skin. The elasticity and firmness of the skin may decrease with age due to reduced collagen production.2
Dehydration or cold and dry weather can cause dry skin, reduced skin elasticity, and the development of wrinkles. A recent study demonstrated that collagen may help improve skin hydration and elasticity. Oral collagen supplementation may aid long-term skin moisture, elasticity, and hydration.3
3. Hyaluronic Acid
Hyaluronic acid (HA) is commonly used topically to improve skin hydration. It is also used as a serum following skin rejuvenation treatments.4 However, many recent studies have demonstrated its efficacy as an oral supplement for improving skin hydration. 5
A study showed that oral administration of HA significantly promoted skin hydration in both young and older adults. An improvement in skin tone was observed after four to eight weeks, while an increase in epidermal thickness was noted after 12 weeks.5
HA has a unique property of absorbing and binding moisture in the skin, helping reduce fine lines and wrinkles. A 2017 study found that taking hyaluronic acid significantly increases skin hydration and elasticity. It also reduces dryness, roughness, and the depth of wrinkles.6
4. Probiotics
Probiotics can help moisturize the skin. They can decrease skin water loss by modulating skin barrier function and reducing water loss. Damage to the skin barrier can disrupt the moisture balance and can adversely affect the skin.7
A probiotic strain, Lactobacillus rhamnosus, has been shown to improve skin moisture. It can effectively improve the skin barrier and has been proven to be an effective moisturizing skincare product.7
Probiotics also promote the production of ceramides (essential lipids that hydrate and protect the skin) and reduce inflammation that can cause dryness. Both topical and oral probiotics can improve hydration.7
5. Ceramides
Ceramides are critical lipids that strengthen the skin’s moisture barrier and reduce water loss from the skin surface. Ceramide creams increase skin hydration, are useful for dry skin, and help reduce the appearance of wrinkles.8
Studies demonstrate that topical ceramide application significantly increases skin moisture within 24 hours. It is also non-sensitizing to adult and children’s skin and non-irritating to the eye area.8
6. Aloe Vera
Aloe vera has been used for centuries to treat burns, rashes, and dry skin. Topical application of aloe vera gel can promote the growth of new skin cells and reduce inflammation.9
However, recent studies have shown that oral aloe vera supplementation can provide additional benefits. Aloe supplements at 40 micrograms (mcg) can improve skin hydration and elasticity and decrease wrinkles.9
Another study showed that Aloe gel supplements significantly improve wrinkles and elasticity, increase collagen production, and decrease collagen degradation.10
7. Vitamin C
Normal skin contains high concentrations of vitamin C. Vitamin C is a natural antioxidant that helps reduce free radicals, improving skin health.11
Additionally, vitamin C supports important functions, including stimulating collagen synthesis and protecting against UV-induced skin damage.11
Studies have shown that vitamin C supplements may help improve skin hydration. Oral vitamin C strengthens the skin barrier, retains moisture, and reduces the appearance of wrinkles.11
8. Vitamin D
Low vitamin D levels are directly associated with dry, itchy, and flaky skin. Vitamin D helps maintain the skin’s natural barrier function and improves moisture retention. Studies indicate that lower vitamin D levels are associated with lower skin moisture, while higher levels can boost hydration.12
Vitamin D deficiency is common in winter and may lead to conditions such as eczema or psoriasis.13 Increasing intake via food, sunlight, or supplements can improve skin hydration.1412
9. Vitamin E
Oral vitamin E supplements can help manage dry skin, particularly in conditions such as atopic dermatitis. It supports the skin’s barrier function and may reduce inflammation.15
Some studies show benefits from 400 international units (IU) per day. Oral supplementation may help alleviate dry, flaky skin by addressing internal deficiencies.15
While oral supplements support overall skin health, topical creams and serums containing vitamin E are considered more effective for immediate moisturization and skin repair.15
