Dry, chapped, or discolored lips can indicate vitamin and mineral deficiencies.
Poor dietary habits can lead to nutritional deficiencies in B vitamins, iron, zinc, and omega-3 fatty acids linked to various lip skin issues, including dry lips, changes in lip color, and painful cracks in the corners of the mouth.
Learn why most lip balms can worsen dry lips and discover how to restore soft and healthy lips by making simple dietary changes.
Can discolored or dry lips be a sign of nutrient deficiency?
Healthy lips require several nutrients to protect the delicate, thin skin of the lips from excessive sun exposure, dehydration, dry or cold weather, and environmental irritants.
In contrast to the skin on the rest of your body, lips don’t contain sebaceous oil glands that secrete sebum and help moisturize and protect the skin. This makes lips more prone to becoming dry and chapped.
Lack of essential nutrients can result in dehydrated lips, inadequate oxygen supply, inflammation of sensitive lip skin, and impaired skin cell repair.
Research published in Cutis identified seven vitamins and minerals vital for healthy lips:1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B12
- Folate
- Iron
- Zinc
Watch the video below to discover what your lips can tell you about your nutritional state.
What your lips say about your health
“Your lips can tell much about your nutritional status,” explains Dr. Berg. “Nutritional deficiencies are common and may be the reason for discolored or dry lips.”
While nutrient deficiencies can develop due to poor dietary habits, they can also be linked to impaired nutrient absorption caused by gastrointestinal conditions such as Crohn’s disease, low stomach acid, or sluggish gallbladder function.
Here are common lip issues and potential nutrient deficiencies they may be connected to.
Dry or chapped lips
Dry, chapped lips can indicate zinc deficiency and may be linked to low dietary intake of omega-3 fatty acids.
Both zinc and omega-3 fatty acids play essential roles in maintaining healthy skin. Deficiencies can interfere with moisture retention and compromise the integrity of the skin barrier, which can cause lips to become dry and cracked.
If you suffer from persistent dry lips, it’s recommended to increase your intake of foods rich in zinc, such as oysters, seafood, meat, nuts, dairy, and eggs.
Wild-caught salmon, mackerels, oysters, chia seeds, flaxseeds, and walnuts are rich sources of omega-3 fats, and prioritizing these nutritious whole foods may help prevent dry lips.
Pale or gray lips
Pale lips with a gray skin tone can be caused by a lack of vitamin B12 or iron deficiency.
Vitamin B12 and iron are needed for healthy blood cell function, and deficiencies can lead to anemia, a condition characterized by ineffective transport of oxygen to cells and tissues.
When lip tissue doesn’t receive adequate oxygen, lips can become pale or gray in color, a hallmark of iron deficiency anemia.
Iron and vitamin B12 are found in animal products such as organ meat, red meat, eggs, and seafood, and regularly consuming these foods can help manage pale lips.
In addition, copper and vitamin C deficiency can contribute to iron deficiency anemia. Copper and vitamin C are vital for iron transport, and a lack of either of these essential nutrients can inhibit iron absorption and contribute to pale lips.
Cracked corners of the mouth
Vitamin B deficiencies, especially vitamins B2 and B3, have been linked to cracked corners of the mouth and other symptoms such as dry skin, a red tongue, and a swollen mouth.
Vitamins B2 and B3 are involved in maintaining healthy skin and mucous membranes, and deficiency can contribute to the development of inflamed and cracked lips.
To help prevent and manage chapped lips and painful cracks, consume plenty of foods rich in B vitamins, including eggs, cheese, and green leafy vegetables such as cabbage, kale, and spring greens.
Darkened or blue lips
While dark lips can be a symptom of cold temperatures, tobacco smoking, or pregnancy, they also can be a symptom of more serious health problems.
Blue lips, also known as cyanosis, are typically a sign of poor blood circulation caused by respiratory infections or cardiovascular issues.
In some rare cases, blue lips develop as a result of cyanide exposure. Cyanide is a highly toxic substance that prevents blood cells from carrying oxygen to tissues.
If you suddenly develop blue lips, it’s crucial to consult a healthcare provider immediately to evaluate the underlying cause of cyanosis and formulate an appropriate treatment plan.
Other causes of dry lips
While nutrient deficiencies are a common reason for chapped lips, other potential causes can lead to dry and cracked lips.
Yeast or fungal infections can sometimes cause irritation and inflammation at the corners of the mouth. Supporting a healthy, balanced oral and gut microbiome with probiotic-rich fermented foods may help reduce these microbe-related lip issues.
“Lip balm use can make dry lips worse,” explains Dr. Berg. “Most lip balms are based on mineral oils and petroleum jelly, which can draw moisture and fat-soluble nutrients out of skin cells and potentially worsen lip issues”.
In addition, many lip balms contain preservatives, artificial colors, and fragrances that can irritate and inflame sensitive lip skin. It’s best to avoid using lip balms if you are prone to dry lips.
Excessive vitamin A intake, especially from high-dose supplements, has also been linked to lip lesions and other skin issues. Research published in The American Journal of Clinical Nutrition shows that large doses can disrupt normal skin cell function and interfere with healthy skin renewal.2
Key takeaways
Healthy skin requires several essential nutrients, and dry and cracked lips can be a warning sign of nutritional deficiencies.
Essential nutrients, including B vitamins, zinc, iron, and omega-3 fatty acids, play a crucial role in skin barrier integrity and skin cell renewal. They work together to protect the delicate skin of the lips from fluid loss, cold temperatures, and environmental irritants.
If dry lips are caused by nutrient deficiencies, maintaining a nutrient-dense diet rich in minimally processed whole foods acids can help restore moisture, support healing, and strengthen the skin’s natural barrier for long-term protection.
FAQ
1. What is the most common dry lip vitamin deficiency?
The most common dry lip vitamin deficiency is vitamin B2, also known as riboflavin. Vitamin B2 regulates many aspects of healthy lip skin, and deficiency has been found to increase the risk of dry, cracked, and irritated lips.
2. What vitamin deficiencies cause dry lips?
Deficiencies in vitamins B2, B3, and B12 are common underlying causes of dry lips. These B vitamins work in combination to maintain normal skin cell function, stimulate collagen synthesis, and promote cellular renewal needed to heal cracked and irritated lips.
3. Can iron deficiency cause dry lips?
Yes, iron deficiency can cause dry lips. Iron is an essential mineral that’s needed to transport oxygen throughout the body. Lack of sufficient iron can result in impaired oxygen supply to the lips, which can lead to pale lips that lack moisture.
4. What causes discolored lips?
In some cases, dark lips that have a blue tone can be indicative of cyanosis, a condition characterized by poor blood circulation, respiratory infections, cardiovascular issues, or cyanide exposure.
Pale lips, on the other hand, are typically linked to iron-deficiency anemia or a lack of adequate vitamin B12, which can cause red blood cell issues and reduced oxygen supply to peripheral tissues, including the lips.
5. What do chapped lips say about your health?
Chapped lips can say a lot about your health. The appearance of your lips can indicate dehydration, nutrient deficiencies, allergies, sensitivities, or undiagnosed skin conditions.
6. Why doesn’t lip balm work for chapped lips?
Most lip balm products are based on petroleum jelly, which doesn’t moisturize your lips and may extract fat-soluble vitamins from your lips, potentially worsening dried lips caused by nutrient deficiencies.
Lip balms also often contain synthetic ingredients and preservatives that can interfere with the natural skin barrier and irritate sensitive lip skin.
7. How do I stop cracked lips?
If your cracked lips are caused by nutrient deficiencies, increasing your intake of nutrient-rich foods, such as leafy green vegetables, eggs, oily fish, nuts, and seeds, can help boost levels of B vitamins, zinc, iron, and omega-3 fatty acids to support healing and maintain healthy skin.
In addition, it’s important to stay hydrated and avoid biting, picking, or licking your lips.
