Itchy Skin
A tingling or irritating sensation that makes you want to scratch. It can affect one area or the whole body, and often comes from dry skin, allergies, or skin conditions, though it can sometimes signal an internal cause.
⚠ Seek medical attention if:
Itching all over the body with no visible rash, itch with yellowing of the skin or eyes (jaundice), unexplained weight loss, night sweats or fever, swelling of the face or lips or difficulty breathing (allergic reaction), or itch severe enough to disrupt sleep that does not settle. Seek medical attention for these.
Lifestyle factors
Dry indoor air or low humidity, very hot showers, harsh soaps or detergents, wool or synthetic fabrics, stress, dehydration, sun exposure or insect bites
Nutritional factors
Dehydration, low intake of essential fatty acids (omega-3), iron deficiency, zinc deficiency, insufficient vitamin D, low vitamin A affecting skin health
Possible medical causes
Eczema or dermatitis, allergic reactions or hives, psoriasis, thyroid disorders, liver or kidney disease, diabetes, iron-deficiency anaemia, medication reactions
Next steps
See a GP if itching is persistent, widespread, or has no obvious cause, or if it comes with other symptoms such as jaundice, weight loss, or fatigue.
Related nutrients (8)
Omega-3 fatty acids support the skin barrier; low levels can leave skin dry and prone to itching
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet), Flax seeds (~6.5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Chia seeds (~5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Walnuts (~2.5 g plant omega-3 (ALA) per 30g (highest of the common nuts))
Zinc supports skin repair; deficiency can contribute to dryness and irritation
Food sources: Pumpkin seeds (~2.2 mg zinc per 30g serving), Eggs (whole, boiled) (~1.1 mg zinc per 2 eggs), Brazil nuts (~1.2 mg zinc per 30g), Pecans (~1.3 mg per 30g), Pine nuts (~1.8 mg per 30g), Sesame seeds (~2.2 mg per 30g), Red beans (adzuki) (~4 mg per cup cooked), Garbanzo beans (chickpeas) (~2.5 mg per cup cooked), Miso (~0.5 mg per tbsp)
Low vitamin D is associated with some inflammatory skin conditions such as eczema
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
Iron deficiency can sometimes cause generalised itching, even without a rash
Food sources: Spinach (cooked) (6.4 mg iron per cup cooked), Lentils (cooked) (6.6 mg iron per cup cooked), Coconut (~1 mg per 30g), Sesame seeds (~4.3 mg per 30g), Chia seeds (~2.2 mg per 30g), Butternut (~1.2 mg per 30g), Kidney beans (~5.2 mg per cup cooked), Peppermint leaf (~a small amount per serving), Garbanzo beans (chickpeas) (~4.7 mg per cup cooked), Thyme leaf (~0.5 mg per 3g), Red beans (adzuki) (~4.6 mg per cup cooked), Mint leaf (~0.5 mg per 10g), Sauerkraut (~0.7 mg per 50g), Seaweed (~2 mg per 10g dried), Edamame (~3.5 mg per cup cooked)
Vitamin A helps maintain healthy skin; imbalance can affect skin condition
Food sources: Spinach (cooked) (~943 mcg RAE vitamin A per cup cooked), Eggs (whole, boiled) (~160 mcg RAE vitamin A per 2 eggs, mostly in the yolk), Peppermint leaf (~a source per serving), Mint leaf (~63 mcg RAE per 10g), Basil leaf (~26 mcg RAE per 10g), Sweet potatoes (~1400 mcg RAE per medium (very high, as beta-carotene))
Vitamin C supports collagen and skin health, which can influence skin comfort
Food sources: Spinach (cooked) (~18 mg vitamin C per cup cooked), Ginkgo nuts (~15 mg per 30g), Chestnuts (~7 mg per 30g (unusually high for a nut)), Avocado (~10 mg per 100g), Onion (~6 mg per 80g (half an onion)), Garlic (~2.5 mg per 9g), Mint leaf (~3 mg per 10g), Thyme leaf (~4 mg per 3g fresh), Basil leaf (~2 mg per 10g), Potatoes (~20 mg per medium potato (with skin)), Sweet potatoes (~22 mg per medium), Corn (~10 mg per cup), Purple sweet potatoes (~20 mg per medium), Kimchi (~10 mg per 50g), Cassava (~20 mg per 100g cooked), Sauerkraut (~7 mg per 50g), Yam (~12 mg per 100g cooked)
Sulphur is part of the proteins that support healthy skin
Food sources: Onion (A source of beneficial organosulfur compounds), Garlic (Rich in organosulfur compounds such as allicin, formed when crushed)
Biotin supports skin health; deficiency can cause a scaly skin rash
Food sources: Eggs (whole, boiled) (~20 mcg per 2 eggs)
Supplement categories (6)
Sometimes considered for eczema-prone skin linked to low vitamin D
Cautions: Avoid doses >4000 IU/day without testing; caution in sarcoidosis, granulomatous conditions
May help where dry, itchy skin is linked to low essential fatty acid intake
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
May support skin hydration and barrier function
Cautions: Not suitable for strict vegans or vegetarians as it is animal-derived; check allergen source (fish, bovine)
Some evidence for a role in eczema; discuss with a professional
Cautions: Caution in severely immunocompromised individuals or critical illness due to rare infection risk
Supports collagen and skin health; food sources are usually enough
Cautions: Caution in people prone to kidney stones due to an oxalate metabolite
Considered where skin irritation is linked to zinc deficiency; do not exceed recommended doses
Cautions: Avoid long-term doses above 40 mg/day without medical supervision; monitor copper status with prolonged use
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.