Cracked heels, also known as heel fissures, can be linked to a vitamin deficiency, such as low levels of vitamins C, E, or B3 (niacin). These vitamins support skin hydration, improve elasticity, and assist in skin repair, which helps prevent dryness and cracking.
While a vitamin deficiency might be a factor, other causes of cracked heels tend to be more common. Everyday factors like wearing unsupportive shoes, being overweight, or standing for long periods of time can place pressure on your heels, leading to cracks in the skin.
For some people, medical conditions like diabetes or circulation-related diseases can cause painful heel cracks. Even if you suspect a vitamin deficiency is to blame, it’s important to get a medical professional’s opinion to make sure there isn’t a dangerous underlying reason for your cracked heels. Visit our Align Health Collective podiatrists for advice!
How does a Vitamin Deficiency Cause Dry and Cracked Heels?
Vitamins play an important role in skin health. Deficiencies in vitamins B3, C, and E reduce skin hydration, elasticity, and repair, leading to dryness and cracking of the skin on your feet. While developing cracked heels is often linked to other lifestyle choices, here’s how essential vitamins affect the skin on your feet and may cause cracked heels.
Vitamin B3 (Niacin)
Vitamin B3, especially in its niacinamide form, supports your skin’s ability to stay hydrated and repair itself. Niacinamide stimulates the production of ceramides, which are natural lipids essential for maintaining the skin’s protective barrier. A healthy skin barrier prevents water loss, keeping the skin moisturised and resilient.
When you have a Vitamin B3 deficiency, ceramide levels can decrease, weakening the barrier and having a drying effect. This can cause the skin on high-friction areas like the heels to crack. However, vitamin B3 deficiency is rare in the developed world (but slightly more prevalent amongst heavy drinkers).
Vitamin C
Vitamin C helps your body produce collagen, a natural protein that keeps your skin firm, stretchy, and able to handle wear and tear. When your body has a vitamin C deficiency, your skin can lose its strength and flexibility, making it more likely to develop cracks in areas like your heels. Recent research indicates that around a quarter of the population of New South Wales (24.5%) have a vitamin C deficiency.
Vitamin E
Vitamin E helps keep your skin soft and hydrated by locking in moisture and protecting it from damage caused by the environment, such as sun exposure and pollution. It acts as an antioxidant, repairing skin cells and strengthening the skin’s barrier.
Without enough vitamin E, the skin on your heels can become dry and scaly and more likely to crack due to daily wear and pressure.
What Causes Cracked Heels Aside from Vitamin Deficiency?
The most common causes for cracked heels include dry skin, wearing unsupportive shoes, poor foot hygiene, and excess pressure on the heels from standing for a long time, walking barefoot, or being overweight.
| Causes | Description |
|---|---|
| Dry Skin | Low humidity, cold weather, or frequent use of harsh soaps can strip the skin of natural oils. This leads to dehydration and reduced elasticity, making the heels more likely to crack. Regular exposure to hot water, such as in long showers, can worsen dryness. |
| Prolonged Standing | Spending long hours standing on hard surfaces places excessive pressure on the heels. Over time, this pressure causes the skin to split, especially if the skin is already dry or lacks flexibility. Common in occupations like retail and hospitality. |
| Improper Footwear | Shoes that lack proper support, such as open-back sandals or flip-flops, allow the heel’s fat pad to expand sideways. This increases strain on the skin, leading to cracking. Tight or poorly fitting shoes can also rub against the heels, worsening the condition. |
| Walking Barefoot | Regularly walking barefoot exposes the heels to rough surfaces and reduces skin protection, increasing dryness and the risk of cracking. Without cushioning or support, the skin is more likely to become damaged under pressure. |
| Fungal Infections | Conditions like Athlete’s Foot weaken the skin barrier, making it dry and prone to cracking. This increases the risk of deeper fissures that may become infected. |
| Obesity | Extra body weight increases pressure on the heel pads, causing them to expand sideways. This added strain can lead to cracks, especially if the skin is dry or not elastic enough. |
| Skin Conditions | Chronic conditions like eczema can cause the skin to become inflamed, dry, and flaky, leading to cracks in pressure areas such as the heels. |
| Ageing | As people age, the skin loses its natural elasticity and moisture. Thinner skin is less resilient to pressure, making it more likely to crack. |
| Poor Foot Hygiene | If you don’t clean your feet properly every day, dead skin cells can build up and dry out. This layer can crack easily if there’s excess pressure or friction. |
| Medical Conditions | Certain medical conditions like Diabetes, Hypothyroidism, and Psoriasis can cause cracked heels. In children, Juvenile Plantar Dermatosis causes dry, shiny skin on the soles, making heels less flexible and more prone to cracking. |
How to Treat Cracked Heels
Treating cracked heels involves a balanced diet, using targeted skincare routines and lifestyle adjustments to restore the skin’s natural integrity. Proper hydration and protection help the skin recover while reducing the chances of further damage.
Dietary Solutions for Vitamin Deficiency
A balanced diet can address deficiencies that contribute to cracked heels by making sure you get enough vitamins and nutrients that improve skin health and elasticity. Try to include more of these vitamin-rich foods into your diet:
Foods High in Vitamin B (Skin Repair and Hydration)
- Chicken, turkey, and salmon: Essential for skin repair and cell regeneration
- Eggs and lentils: Support hydration and the skin barrier
- Whole grains(brown rice, oats): Improve overall skin health
Foods High in Vitamin C (Collagen Production and Elasticity)
- Citrus fruits (oranges, lemons) and berries (strawberries, blueberries): Boost collagen and elasticity
- Kiwifruit and bell peppers: Strengthen skin against wear and tear
- Broccoli and tomatoes: Enhances skin structure and repair
Foods High in Vitamin E (Hydration and Protection)
- Nuts (almonds, hazelnuts) and seeds (sunflower seeds): Protect skin cells from damage
- Avocado and olive oil: Provide hydration and improve skin elasticity
- Spinach and sweet potatoes: Maintain skin moisture and integrity
Treat Yourself with Home Remedies for Cracked Heels
Cracked heels don’t get better on their own, so treat them at home using simple remedies that restore moisture and promote healing. These methods use common household ingredients to support the natural repair process.
Soaking Your Feet
Soaking your feet in some warm water and vinegar is an effective way to loosen dead skin, soften dry or cracked skin, and balance the skin’s natural pH.
- Mix one part vinegar with two parts warm water.
- Soak your feet for 10 to 15 minutes.
- Rinse and pat your feet dry, then apply a moisturiser.
Epsom salts help soothe pain and reduce inflammation, maintaining healthy skin.
- Dissolve half a cup of Epsom salts in a basin of warm water.
- Soak your feet for 15 to 20 minutes.
- Gently rub your heels with a washcloth or pumice stone before rinsing.
Use Natural Moisturisers
Natural moisturisers like coconut oil, shea butter, and olive oil contain fewer synthetic chemicals, which reduces the risk of irritation or allergic reactions. Many commercial moisturisers include artificial fragrances, preservatives, and parabens that can exacerbate dryness or sensitivity in some individuals.
Make Lifestyle Changes
Small lifestyle changes can make a big difference in healing skin that’s been damaged and preventing further problems. Try these:
Choose Supportive, Protective Footwear
Opt for shoes with proper arch support, padded insoles, and a firm heel cup. Avoid open-back sandals or flip-flops, which expose your heels to friction and allow the fat pad to expand, increasing the risk of cracks. Our podiatrists at Align Health Collective can help you find the right shoes for your feet.
Wear the Right Socks
Choose moisture-wicking socks made from synthetic blends, such as polyester or nylon. These materials keep your feet dry by pulling sweat away from the skin, reducing the risk of cracking or fungal infections. Avoid 100% cotton socks, as they retain moisture and can exacerbate dryness when damp.
Limit Continued Standing
If you must stand for extended periods, use anti-fatigue mats or cushioned insoles to reduce pressure on your heels. Shift your weight frequently, and take breaks to sit or elevate your feet whenever possible.
Create a Nightly Foot Care Routine
Develop a consistent evening habit of cleaning, moisturising, using a pumice stone to remove dead skin, and inspecting your feet for dryness or irritation. This proactive care helps prevent minor issues from escalating into painful cracks.
Avoid Harsh Soaps
Harsh soaps can strip away the skin’s natural oils, making your feet more prone to dryness and cracking. Use mild, pH-balanced cleansers to clean your feet without disrupting their natural moisture barrier.
When to Seek Medical Help for Cracked Heels
You should seek the care of a podiatrist or medical care if you’re experiencing any of the following conditions.
- Painful or bleeding cracks indicate the need for immediate care
- Redness, swelling, or discharge suggest an infection that requires treatment
- Deep fissures that make walking difficult need to be evaluated by a qualified healthcare provider
- Persistent cracks that don’t improve with home remedies show the need for further intervention
- If you have diabetes or poor circulation, you face higher risks of infection, delayed healing, and serious complications, and should consult a doctor at the first sign of cracked heels.
At Align Health Collective, we understand how uncomfortable and frustrating cracked heels can be. If you’re experiencing persistent symptoms, pain, or signs of infection, our expert podiatrists are here to help.
Don’t wait for the problem to get worse. Book your appointment with our podiatrists in Kew or Indooroopilly and take the first step toward healthier, pain-free feet.
FAQs on Is Cracked Heels a Vitamin Deficiency?
Can taking multivitamins help prevent or heal cracked heels?
Taking multivitamins can support the healing of cracked heels if caused by deficiencies in vitamins like B3 (niacin), C, or E. If cracked heels are due to other factors, such as medical conditions or lifestyle habits, multivitamins alone may not provide sufficient relief.
Do hormonal imbalances contribute to cracked heels?
Yes, hormonal imbalances may contribute to dry and cracked heels. Changes in hormones during pregnancy, menopause, or if you have a thyroid dysfunction, may lead to reduced skin elasticity and hydration.
How long do cracked heels take to heal?
The time it takes for cracked heels to heal depends on the severity. Minor cracks may show improvement within a few days with consistent moisturising and care. Deeper cracks often take several weeks to fully recover.
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