The #1 Nutrient for Managing Eczema, According to Experts
Key Points
Vitamin D is the most-researched nutrient for managing eczema.
It can help reduce inflammation, strengthen the skin barrier and support immune health.
Food sources of vitamin D include fatty fish, eggs, mushrooms and fortified dairy or juice.
If you suffer from eczema, you may have adopted an approach that involves reducing triggers such as detergents, allergens, fabrics and stress.
National Institute of Allergy & Infectious Diseases. Eczema Causes & Triggers Research.
“Since eczema is a type of inflammatory condition, an anti-inflammatory diet may help support skin health,” says Marisa Garshick, M.D., FAAD, a board-certified dermatologist. While several nutrients can be supportive, vitamin D stands out in the research as the No. 1 nutrient for managing eczema.
Why Vitamin D Is Beneficial for Eczema
Reduces Inflammation
Eczema flare-ups are often triggered by inflammation, causing a skin reaction that can appear throughout the body. Vitamin D is thought to play a role in calming inflammatory responses in the body. And when inflammation is more tamed, tissues throughout the body—including the skin—may experience less irritation.
“As a result, some may notice a decrease in the severity of their eczema symptoms, and a reduction in their risk of secondary skin infections,” says Julie Kaur Kalair, M.P.H., RDN. Those with inflammatory skin conditions like eczema may also have lower vitamin D levels than those without it.
Supports the Skin Barrier
Maintaining a strong, resilient skin barrier can prevent eczema irritants from getting into the skin. Garshick says vitamin D helps regulate the proteins involved in maintaining the skin barrier, which is key to managing eczema.6
"When the skin barrier weakens, it contributes to increased moisture loss and dryness that can worsen flares, so anything that supports the skin barrier is helpful," Garshick adds. Protecting the skin's barrier can also improve its ability to retain moisture, which may tone down eczema-prone skin.
If someone is deficient or low in vitamin D, Kalair says supplementation may also be helpful in supporting a healthy skin barrier and modulating immune responses.7
Regulates Immune Responses
While eczema is not a true autoimmune disease, it is often triggered by an overactive immune system. “Eczema involves dysregulated immune activity, and vitamin D has been shown to impact both innate and adaptive immune responses,” notes Garshick.8
Innate responses serve as the first line of defense against foreign invaders, while adaptive responses provide more lasting immunity based on memories of past experiences.
Through vitamin D’s role in regulating immune responses, it may help lessen the body’s response to eczema triggers over time.9
Ways to Add More Vitamin D to Your Diet
While very few foods are high in vitamin D, there are a handful of natural and fortified sources. These include fatty fish like salmon and tuna, eggs and some mushrooms, as well as fortified dairy and orange juice. Kalair provides the following ideas to up your vitamin D intake:
- Make a high-protein tuna salad
- Enjoy seared, baked or poached salmon with dinner
- Snack on strained Greek-style yogurt or cottage cheese
- Cook hot cereals like oatmeal with fortified milk instead of water
- Add mushrooms to soups, stews and egg scrambles (check the label for “UV-exposed” or “vitamin D”).
While getting vitamin D (and all other nutrients) from food is ideal for a wider array of benefits, Kalair says supplements can play a helpful role if you have a deficiency and are not able to get enough in your diet. The exact dose of your vitamin D supplement will vary based on your individual factors and health status, so always check with a health care provider or dietitian for guidance.
Other Tips for Managing Eczema
In addition to upping your vitamin D intake, other diet and lifestyle strategies can also help manage eczema.
Moisturize immediately after bathing: “Applying a thick, fragrance-free moisturizer right after showering can reinforce the skin barrier," says Garshick. She says it’s best to apply after bathing when the skin is slightly damp, helping lock in moisture before it has a chance to dry out.
Look for ceramides and hyaluronic acid: These are key ingredients for barrier support that you want to look for in your skin-care products. Garshick says ceramides and hyaluronic acid restore protective layers, and hyaluronic acid ensures adequate hydration, both of which help make skin less reactive to external irritants.
Avoid fragrances, dyes and harsh soaps: These are additional triggers that strip the skin and can set off a flare. “Swapping to a gentle cleanser with minimal ingredients can make a real difference in day-to-day management,” adds Garshick.
Keep showers short and lukewarm: While a hot shower can feel nice in the moment, Garshick says it can trigger eczema flares. “Hot water strips the skin of its natural oils, making this a simple habit change that can have a meaningful impact,” she says.
Eat other anti-inflammatory nutrients: While vitamin D is the most researched for eczema, other nutrients like omega-3 fats, probiotics, zinc and selenium also show some potential.2 Good sources of these nutrients include fatty fish like tuna, salmon and sardines, shellfish, nuts, seeds and beans. Balance and variety is key in an anti-inflammatory eating pattern.
Identify and minimize personal triggers: Detergents, preservatives, foods and contact with allergens can all worsen symptoms, and tracking flares over time is one of the more practical tools for figuring out what to avoid. A few common food triggers for eczema include dairy, wheat and shellfish, and so getting allergy-tested can determine if there is anything you need to avoid.
Our Expert Take
While some studies have shown eczema may improve as you up your vitamin D levels, more are needed to fully understand the role of vitamin D for eczema. Until we know more, the best advice is to enjoy an anti-inflammatory diet as a whole that includes plenty of fruits and vegetables, lean proteins like fatty fish and healthy oils like olive oil.
A layered approach that also involves proper skin care, limiting environmental triggers and managing stress is best for comprehensive eczema management.