Written by Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
The winter season and harsh weather conditions can leave our skin feeling dry, flaky, and undernourished. Cold temperatures and low humidity levels result in dry air that draws moisture away from the skin. Indoor heating systems further exacerbate this issue by reducing humidity levels inside homes and offices. Frequent handwashing and hand sanitizers may also strip beneficial oils from our hands and dry them out. All of these can lead to skin dryness, irritation, and cracking. Having a comprehensive winter skincare routine is essential to preserve skin's natural moisture barrier and maintain its overall health. Incorporating specific nutrients such as vitamins A, D, E and omega-3s into our daily regimen can also help replenish lost moisture and protect our skin against winter’s harsh effects.
Vitamin A is an antioxidant that helps protect cells against damage by exposure to free radicals and encourages healthy skin cell production to rebuild tissue from scrapes, wounds, and other tissue damage, and it helps maintain skin elasticity. It also promotes the production of sebum which keeps the skin hydrated and prevents dryness, and can act as a humectant, drawing water to the surface of the skin.
Vitamin D plays a vital role in skin cell development and repair. It also optimizes the skin's immune system and helps destroy free radicals that can damage skin.
Vitamin E is found in high amounts in the outer layer of the skin and plays an important role in antioxidant protection. One of its main functions in skin care is to protect against sun damage by absorbing the harmful ultraviolet light from the sun when applied to the skin. It also acts as an excellent moisturizer, helping to prevent skin dryness and flaking.
Omega-3 fatty acids are essential nutrients that our body cannot produce on its own. They play a crucial role in maintaining the health of the skin's cell membrane, which acts as a barrier to harmful substances and aids in retaining moisture. Incorporating omega-3s into our winter skincare routine can help replenish the natural oils of our skin, reducing dryness and irritation.
Topical application is another effective way to incorporate these nutrients into our skincare regimen. Our skin has a very penetrable layer that absorbs approximately 60% of what we put on it; therefore, we must do all we can to protect and nourish it correctly. Nourishing it from within as well as topically is paramount. Numerous case studies demonstrate the effectiveness of using vitamins and omega-3s for winter skincare survival.
A study published in The Journal of Clinical Dermatology highlighted how participants who applied a cream containing vitamin E experienced significant improvements in skin hydration levels compared to those using a placebo cream. Similarly, research published in The American Journal of Clinical Nutrition showed that individuals taking omega-3 supplements had significantly less skin roughness and scaling compared to those taking a placebo.
Look for creams, lotions, or serums containing these vitamins and apply them daily after cleansing. As various substances used in skincare and beauty products are known to be harmful, it is important to use clean products free from parabens, PABA, artificial ingredients, colors, and more. Topically, always patch test a small amount of product on your skin to ensure you do not have an allergic reaction.
Winter does not have to be synonymous with dry, undernourished skin. By understanding the role of vitamins A, D, E and omega-3s in skin health and incorporating them into our daily skincare routine, we can maintain healthy, glowing skin throughout the winter season. Remember, every individual’s skin is different, so what works for one person may not work for another. It may take some trial and error to find the perfect combination for your unique skin needs. Always follow the recommended dosage on supplements and consult with a healthcare professional before starting any new supplement regimen.