Your skin has many vital functions in the body. Here’s how to care for it to support optimal health.

When you think of organs, your heart, lungs, and kidneys may come first to mind. It’s easy to overlook your body’s largest and most visible organ: the skin.

The skin plays a crucial role in protecting your body from harmful organisms and regulating body temperature. Good skin health can lead to better overall health.

Let’s peel back the layers of what your skin can do — and how you can best care for this superhero organ.

The skin accounts for about 14% of your body weight and has a surface area of 1.5 to 2 square meters, which is about the size of a large kitchen table.

According to Barry Goldman, MD, a New York-based private dermatologist affiliated with Cornell Medical Center, the skin also serves multiple purposes.

“It’s part of a team of organs that work together,” Goldman says.

“You can’t view the skin as simply something that wraps or covers up the body,” says Kemunto (“Dr. Kemmy”) Mokaya, MD, a board certified dermatologist and author of “Live and Look Younger.” “It’s an important and essential organ system that’s complex and has many roles.”

The skin is a superhero organ for its ability to:

  • provide immunity
  • cover and protect internal body parts and functions
  • release sweat
  • synthesize vitamin D
  • make melanin
  • allow us to differentiate between textures, temperatures, and more via touch

Protects us from invaders

The top layer of the skin, or the epidermis, is the front line — literally — when it comes to defending our bodies against harmful external forces, like viruses.

“Intact skin can prevent pathogens from gaining a foothold,” says Goldman. “A disrupted skin barrier allows bacteria and viruses to penetrate deeper into the skin and cause infection.”

But even if pathogens penetrate the skin, this superhero organ will keep on fighting.

A 2020 review notes that skin cells team up and organize immune signals to help the body protect against and attack pathogens.

“White blood cells from the body constantly circulate through the skin, conducting immune surveillance,” Goldman says.

The skin also contains epidermal keratinocytes, cells that create proteins with antibacterial, antifungal, and antiviral properties.

The sebaceous glands also secrete oil that adds another layer of protection against foreign substances. As a bonus, it keeps the skin soft.

Sheaths the muscles, bones, internal organs, and nervous system

The skin’s protective properties don’t end with immunity.

Goldman says that the third layer of skin, the hypodermis or subcutis, is composed of fat that serves as a natural shock absorber.

If the body experiences trauma, such as a fall or car crash, this fat is essentially a thick cushion that stifles the blow and keeps our internal organs safe.

The skin also protects the internal organs from UV radiation damage. Its outermost layer, the epidermis, contains melanin and other protective mechanisms that help shield deeper tissues from harmful UV exposure.

Releases sweat

Sweat isn’t simply a sign of a workout well done.

“Sweat helps to cool the skin and prevent the body from overheating,” Mokaya says.

Sweating occurs through two types of glands.

  • Eccrine glands cover most of the body and open onto the skin’s surface.
  • Apocrine glands open into the hair follicle and can be found on the scalp, armpits, and groin.

Synthesizes vitamin D

When the skin is exposed to the sun, it produces vitamin D, says Mokaya. Vitamin D serves multiple purposes in the body.

A 2025 review indicated it might help with:

Contains melanin

Goldman notes that the epidermis contains melanin, a pigment that helps determine skin tone. The greater the density of melanin in your skin, the darker your skin tone will be.

Melanin does a lot more than determine skin color. Goldman says it also protects against UV rays from the sun, although the connection between melanin and UV rays is complicated.

Over time, these rays can lead to:

Affects touch

What would life be if you couldn’t pet your dog, cuddle a loved one, or feel the warmth of a fuzzy blanket? Thanks to the skin, we can feel the pain and pleasure of touch.

“The skin allows you to feel and recognize pain [and] pressure,” Mokaya says. “It deciphers textures and also detects temperatures such as heat and cold.”

The skin does this through tiny but powerful touch receptors, including:

  • thermoreceptors that help determine temperature
  • nociceptors that let you know when something is painful like a wound
  • mechanoreceptors to identify pressure, such as a firm handshake

Skin care products are a dime a dozen. Looking at a list of the latest so-called “must-have” products can be overwhelming.

But experts say there are simple ways to care for your skin. It may come as a surprise that you might want to look outside the beauty aisle.

Prioritize nutritious dietary choices

Some dermatologists say there’s truth to the adage, “You are what you eat,” at least when it comes to skin care.

Mokaya recommends foods rich in:

  • antioxidants, including dark, leafy greens, spinach, kale, and berries, to counteract free radicals and environmental damage
  • monounsaturated and polyunsaturated fats, like salmon, walnuts, and chia seeds, to strengthen the skin’s lipid barrier
  • probiotics, like yogurt, and prebiotics, found in high fiber items like fruit and vegetables, to enhance the skin’s barrier

Mokaya suggested limiting highly processed and sugary foods when possible.

A 2022 review found a link between an eating plan high in sugar and the frequency and severity of acne. The same review also found a possible connection between acne and dairy consumption in some people.

A 2021 study indicated that eating ultra-processed food is associated with atopic dermatitis.

What your skin really needs to be healthy

There are more than enough skin care products to choose from. Mokaya suggests paring down your routine to only a few basic products.

She says everyone should invest in a:

Unexpected self-care activities that support the skin

Self-care is an essential part of skin care, and that doesn’t mean simply spending a day at the spa.

Experts share a few at-home activities that can give your superhero organ a boost, including:

  • Exercise: Mokaya and the American Academy of Dermatology (AAD) say exercise increases blood flow to all organs, including the skin. The AAD recommends using a cleanser containing salicylic acid or benzoyl peroxide post-sweat session to clear pores and prevent breakouts.
  • Sleep: Mokaya says the skin regenerates during sleep. Adults are advised to aim for between 7 and 9 hours of sleep a night, according to the National Heart, Lung, and Blood Institute.
  • Go outside: Goldman notes the air inside is often drier, particularly when the heat is on during the cooler months.

Declutter your vanity cabinet

If you haven’t sorted through your skin products in a while, now might be a good time.

Goldman suggests checking expiration dates since expired products have likely lost their effectiveness and may irritate the skin.

Mokaya recommends taking a “less is more” approach. If it’s not broken, don’t fix it, no matter what new trend you see on social media.

“When it comes to skin care, less can be more,” she says. “Having a consistent regimen of a few products that work well together and are layered correctly often yields better results than trying new products all the time and mixing many new things.”

Get warmer in the shower

A long, steaming-hot shower may feel luxurious, but Goldman says your skin isn’t a fan.

“Hot water may feel good in the moment, but it removes natural moisturizing factors from your skin,” Goldman says.

Goldman suggests opting for lukewarm water instead. He recommends keeping water about the same temperature as your body — between 95°F and 99°F (35°C and 37.2°C) and not more than 105°F (40.5°C).

“If your skin is very red coming out of the shower, the water temperature is probably too high,” he says.

Find the right sunscreen

There are tons of sunscreens available. Goldman says it’s essential to find a broad-spectrum option that protects against UVA and UVB rays.

Here are the AAD‘s suggestions:

  • Use a waterproof sunscreen with SPF 30 or above. An SPF 30 sunscreen will block 97% of the sun’s rays.
  • Apply about 1 ounce (a shot glass full) of sunscreen to the body for adults.
  • Wait 15 minutes after application to go outside.
  • Reapply every 2 hours or after swimming or sweating.

Dress for safe sun success

You’ll never be able to block 100% of the sun’s rays, even with sunscreen. Goldman says you can add extra layers of protection with your outfit.

He recommends:

Learn your skin type

Mokaya recommends catering your product selection to your skin type.

  • oily (greasy)
  • dry (flaky)
  • sensitive (irritates easily)
  • combination (flaky and greasy)

Different ingredients best suit specific skin types.

For example:

  • Benzoyl peroxide can be beneficial for oily or acne-prone skin.
  • Fragrance-free products are ideal for sensitive skin to avoid irritation.
  • Oil- or cream-based products can be helpful for dry skin.

A dermatologist can help you identify your skin type and select products.

Consider a vitamin D supplement

Your body naturally gets vitamin D from sunlight. There are two types of vitamin D.

  • Vitamin D3 is made by the skin and from eating certain foods like fatty fish.
  • Vitamin D2 is obtained by eating some plants and fungi.

Daniel Glass, MD, a UK-based dermatologist with The Dermatology Clinic London, says taking a supplement can help if you have a vitamin deficiency.

Although vitamin D is connected to many aspects of health, its link to skin health is less clear.

You can have your levels checked during a simple blood test.

Reduce smoking

Smoking cigarettes can affect skin health, too.

A 2019 study suggests smokers’ skin is less elastic and has more obvious creases than the skin of nonsmokers. Research from 2021 notes links between smoking and some skin cancers.

It may also be associated with skin conditions such as:

The Centers for Disease Control and Prevention (CDC) has resources to help people quit smoking, including quitlines and apps.

De-stress

Mokaya says stress can trigger inflammation in the body, which can affect the skin in various ways, including:

  • premature aging
  • acne
  • eczema flare-ups

Her favorite de-stressing activities include:

  • yoga
  • meditation and focused breathing
  • exercise
  • scenic walks with a partner or friend
  • listening to music

If you have difficulty managing stress, consider reaching out to a mental health professional.

A dermatologist can be an important partner who can offer valuable resources in your ongoing skin care treatment. As a medical doctor with special training in skin, a dermatologist can diagnose and treat chronic and acute conditions. They can also help you with cosmetic concerns, such as the look and feel of your skin.

Regular dermatology appointments can be beneficial for preventive care, including screening for skin cancers, and managing chronic skin conditions like psoriasis and rosacea.

When your skin care routine isn’t working, a dermatologist might be the best medical professional to help diagnose underlying conditions and suggest treatments.

The skin is a superhero organ, protecting you from disease and fighting pathogens. It also provides a barrier and cushioning for bones, muscles, joints, and internal organs.

You can give back to your skin with a diet rich in healthy fats and antioxidants, exercise, and lots of stress relief. These actions all play a role in helping keep this wonder organ happy and healthy.