Cracked heels are a huge vibe killer. One day, you feel like a Greek hero. Your feet are carrying you through workouts like Hercules, flying errands like Hermes, and improving a victory dance worthy of Mount Olympus after crushing a PB (personal best). The next, you’re wincing every time your heel touches the ground, making you wonder if you’ve offended the foot gods.
It can be easy to ignore dry skin if it’s not getting in your way, but dry cracked skin can get painful quickly, especially if you’re pounding the pavement on runs, hikes, or at the gym.
But could a vitamin deficiency really be behind those painfully dry, cracked heels? It’s definitely possible. And while cracks can happen for many reasons (we’ll get into those!), a lack of certain vitamins can mess with your skin’s ability to stay hydrated and healthy. But don’t let cracked skin become your Achilles heel. You can fix it—with a little nutritional tweaking, some TLC, and a cracked heel cream that works like magic (ahem, Sole Saviour).
Why Are My Heels Cracking Like a Desert Floor?
Cracked heels happen when your skin loses moisture and elasticity, leading to splits that range from “meh” to “OMG-is-that-blood?
Before we get into the vitamin deficiency bit, it’s worth pointing out that cracked heels are usually the result of multiple offenders teaming up against your feet. These are the usual suspects:
- Dry Skin: Sometimes it’s simple. Without enough moisture to stay flexible, your skin can split. Enter those painful cracks.
- Pressure Overload: Long hours on your feet or a lot of training? All that pressure can lead to heel cracks, too.
- Dodgy Footwear: Ill-fitting shoes that fail to distribute your weight properly? Recipe for disaster.
- Skin Conditions: Eczema and psoriasis can contribute to dry skin on the feet and heels.
- Vitamin Deficiency: A lack of certain nutrients can weaken your skin barrier, paving the way for those cracks to take hold.
The Vitamin-Skin Connection
Your skin is a barrier, and it needs reinforcement to stay strong and flexible. That’s where vitamins come in. When you’re missing out on specific nutrients, your skin can become dry, flaky, and more prone to break down. Here’s where cracked heels and a subpar diet tend to intersect…
1. Vitamin A
Vitamin A is essential for your skin. It helps with repair, regeneration, and hydration. Think of it as an internal moisturiser that keeps your skin doing its thing without throwing tantrums (read = cracking). Without enough vitamin A, dry, flaky skin becomes annoyingly common, and yes, your heels are included.
Found in: carrots, sweet potatoes, liver, dairy products, eggs and leafy greens like spinach. Foods rich in vitamin A are usually brightly colored
2. Vitamin E
Vitamin E is the Beyoncé of vitamins. It’s all about hydration and elasticity, keeping your skin soft and supple. If you’re running low on this one, your skin can dry out at lightning speed, making heel cracks way more likely.
Found in: Nuts, seeds, avocados, leafy greens, tuna, fortified cereals.
3. Vitamin C
Collagen, anyone? Vitamin C is essential for making collagen, the protein that keeps your skin strong and bouncy. No vitamin C = no collagen, which means your skin can thin out, making heels more vulnerable to cracking. Bonus? Vitamin C also helps repair any damage fast, so it’s a key player for healing cracked skin too.
Found in: Citrus fruits, strawberries, bell peppers, broccoli, tomatoes, kale, blackcurrants.
4. Vitamin B3 (Niacin)
Niacin keeps your skin hydrated by locking in moisture where it’s most needed. Without it, your skin can dry out faster than you can say, “Where did that crack come from?”
Found in: Chicken, tuna, peanuts, brown rice, salmon, anchovies, fortified cereals.
5. Vitamin B7 (Biotin)
Vitamin B7 (also known as Biotin) helps with keratin production - that’s the stuff your skin and nails are made of.
Found in: Liver, egg yolks, salmon, sweet potatoes, nuts, seeds, beans and lentils.
6. Zinc (Not a Vitamin, But A Big Deal)
We know, not technically a vitamin, but zinc helps with wound healing and overall skin health. A lack of zinc can make your heels slower to heal, which is kind of a major issue when they’re already cracked.
Found in: Meat, poultry, shellfish, legumes, nuts and seeds, dairy products and eggs.
Think You’re Missing a Few?
If your heels are cracked and dry regularly, and you’re also battling other symptoms like flaking skin, slow-healing wounds, or brittle nails, it could be time to check with a doc. They can test for deficiencies and help you fine-tune your diet or recommend supplements.
How to treat cracks and dry skin now
While levelling up your nutrition can help long-term, you also need to treat the damage that’s already done. Products like our cracked heel cream don’t just target the symptoms; they go deeper, supporting your skin with high-quality, natural ingredients. No harsh chemicals, no weird smells, and no cheap fillers. Just real hydration for real results.
Sole Saviour is our all-natural, cracked heel cream made with ingredients that work—no fillers, no synthetics, just powerful plant-based science. It’s packed with:
- Shea butter – Loaded with natural vitamin E and fatty acids to soften and repair dry skin.
- Tea tree oil – Known for its antibacterial and antifungal powers (hello, clean heels).
- Calendula extract – Soothes irritation and helps with skin regeneration.
- Urea (from natural sources) – A moisturising superstar that helps break down dead skin so new, healthy skin can thrive.
Basically, it’s like a protein shake for your feet - but tastier for your skin.
Preventing Cracked Heels Like a Pro
Treating the symptoms is essential, but here’s how you can supercharge your routine to repair those cracks and stop them in their tracks next time.
1. Moisturise Daily
Heel hydration isn’t optional. Lock in moisture with a product like Sole Saviour, which is packed with natural ingredients that heal, hydrate, and protect. Unlike generic creams filled with fillers and chemicals (meh), Sole Saviour focuses on real results.
2. Eat the Right Stuff
We’ve talked about your vitamin-filled shopping list. Now put it into action. You’ll notice the difference when your feet stop screaming at you every time you take a step.
3. Exfoliate, But Gently
Dead skin build-up makes everything worse, including cracks. After soaking your feet, use a pumice stone to slough off rough patches. But don’t overdo it or you could do more damage! Finish with your hydrator for best results.
4. Shoes Matter
Choose shoes that fit well and give proper support. If your heels are bearing the brunt of your body weight, cracks are just waiting to happen.
5. Stay Hydrated
Drinking water isn’t just great for your workouts. It’s essential for keeping your skin (and your heels) moisturised from the inside out.
6. Create a Routine
Consistency is the name of the game. Add a foot care routine to your schedule—even five minutes before bed can make a massive difference.
When to See a Doc
If your cracks are deep, bleeding, or not healing, see a podiatrist or doctor - especially if you have diabetes or poor circulation.
Final Thought: Heal Your Heels, Own Your Moves
Cracked heels aren’t just a buzzkill—they’re a sign your body might need more TLC. Feed it right, moisturise like a maniac and keep moving. Your feet carry you through every mile; return the favour.
Got heel horror stories? Share ’em with us—we’ve all been there!
