Vitamin deficiency and cracked heels

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How I found out about Vitamin deficiency and cracked heels

I have constantly had issues with cracked heels. Sometimes the cracks and fissures have become so bad that I need to apply foot cream and wear gel socks 24 hours a day. I used to think it was just because I didn’t go for pedicures or didn’t file my heels enough at home.


One time the cracks were so severe, I had to limp over to the local Spa to see if they could help me get relief.  After a consultation and a professional medical pedicure, I learned valuable tips on how to care for my cracked heels.

Cracked heels

Most tips the esthetician told me were basic and easy to do at home:

  • Regular filing of my feet
  • Good quality lotion


Two things I was shocked to learn were:

  • Shoes can cause cracked heels
  • Often the cause of cracked heels can be from a vitamin deficiency.


Wow! I had never heard that before! Those were 2 easy things I could change in my life to help get rid of my nasty heel fissures!

Filing your heels helps with cracked heels

I want to share some of the information I’ve found with you, but I recommend you visit a podiatrist, doctor or esthetician for more care.

You should also try to figure out the underlying issues that created your cracked heels in the first place. (scroll to the bottom of the blog for more information) 


  • The National Foot Health Assessment in 2012 reports that around 20% of the adults in the United States experience cracked skin on their feet. Women were 50% more susceptible to the condition than men.
  • A diet deficient in zinc, vitamin A, Vitamin E, Vitamin c, vitamin b3, and omega-3 fatty acids can cause cracks in your heels and skin.

If you’re not a foodie and prefer just to take supplements, scroll to the bottom for a quick chart of the best ones.

Always check with your doctor or a nutritionist before starting a new therapy!

What I learned about vitamin deficiency and cracked heels


Zinc-helps the body metabolize carbohydrates, fats and protein and supports the maintenance of healthy skin

Foods rich in zinc to help Vitamin deficiency and cracked heels
Foods rich in zinc to help Vitamin deficiency and cracked heels.
Whole Grains


Garden of Life Vitamin Code Raw Zinc

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Vitamin A promotes cell division and growth, including the sloughing of skin cells that contributes to smooth healthy skin.

Foods high in vitamin A to vitamins deficiency and cracked heels
Foods high in Vitamin A to help Vitamin deficiency and cracked heels.
Beef Liver
Sweet Potato (cooked)
Bluefin tuna
Winter Squash (cooked)
Goat Cheese
Kale (cooked)
Hard-Boiled Egg

Vitamin A

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Vitamin E is needed for the function of many organs in the body. It helps to slow processes that damage cells.

Foods high in Vitamin E to help Vitamin deficiency and cracked heels.
Foods High in Vitamin E to help Vitamin deficiency and cracked heels.
Vegetable oils (wheat germ, sunflower, safflower, corn, and soybean oils)
Nuts (almonds, peanuts, and hazelnuts/filberts)
Seeds (such as sunflower seeds)
Green leafy vegetables (such as spinach and broccoli)

Vitamin E by Sundown

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Vitamin C

Higher intakes of dietary vitamin C have been tied in with a reduced risk of dry skin indicating that ascorbic acid may have effects on trans-epidermal water loss.

Foods high in Vitamin C  to help Vitamin deficiency and cracked heels.
Chilli Peppers
Black Currants

Nutrivein Liposomal Vitamin C 1600mg - 180 Capsules

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The most frequent symptoms of Vitamin b3 deficiency is cracked and scaly skin, which can appear all over your body, including on your heels.

 Foods high in Vitamin B3  to help Vitamin deficiency and cracked heels.
Foods high in Vitamin B3  to help Vitamin deficiency and cracked heels.
Chicken Breast
Brown Rice

Nutricost Niacin (Vitamin B3)

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Omega-3 fatty acids benefit the skin by controlling oil production to raise hydration and prevent acne, and by delaying the skins ageing process to stave off wrinkles.

Foods high in Omega 3  to help Vitamin deficiency and cracked heels
Foods high in Omega 3  to help Vitamin deficiency and cracked heels.
Fish and other seafood (salmon, mackerel, tuna, herring, and sardines)
Nuts and seeds (flaxseed, chia seeds, and walnuts)
Plant oils (such as flaxseed oil, soybean oil, and canola oil)
Fortified foods (yogurt, juices, milk, and soy beverages)

Omega-3 Wild Alaskan Fish Oil

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Quick Supplement Chart

What dose should I take?

Good question. You should always check with a nutritionist or doctor. The daily recommendations of vitamins that you should take changes quite often.   


If you don’t think that your issue is a dietary related you should take a look at our blog post What causes cracked heels?


*The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.


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