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.
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!
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.
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
Vitamin A promotes cell division and growth, including the sloughing of skin cells that contributes to smooth healthy skin.
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.
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)
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.
The most frequent symptoms of Vitamin b3 deficiency is cracked and scaly skin, which can appear all over your body, including on your heels.
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.
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)
Quick Supplement Chart
What dose should I take?
Good question. The daily recommendations of vitamins that you should take changes quite often. We invite you to check out the latest information on vitamin and mineral doses on the WebMD website. We also recommend that you double-check with your family doctor before you proceed with a new vitamin or mineral addition to your diet.
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?