Dietary dietary

Dietary supplements for the health of the skin: comprehensive review and scientific rationale

Chapter 1: Leather – Health Mirror: Fundamentals and Functions

The skin, the largest organ of the human body, performs many vital functions that go far beyond the simple barrier between the body and the environment. Its health is a reflection of the general condition of the body, and skin problems often signal internal imbalances. Understanding the structure and functions of the skin is necessary for a conscious choice of dietary supplements aimed at improving its condition.

1.1 skin structure: layers and components

The skin consists of three main layers: epidermis, dermis and hypoderma (subcutaneous fat). Each layer has its own unique structure and performs specific functions.

• Epidermis: The upper layer of the skin, which is a barrier against external factors, such as pathogens, ultraviolet radiation and mechanical damage. The epidermis consists of several layers of cells, called keratinocytes, which gradually differentiate and form the stratum layer (Stratum Corneum) – a protective barrier of the skin. The epidermis also contains melanocytes, cells producing melanin, a pigment that protects the skin from ultraviolet radiation. Langerganes cells, immune cells, are also present in the epidermis and play a role in the immune protection of the skin.

• Dermis: A layer of skin located under the epidermis. Derma contains collagen and elastin, proteins that provide the skin with strength and elasticity. The dermis also contains blood vessels, nerve endings, hair follicles, sebaceous and sweat glands. Blood vessels provide the power of the epidermis and help adjust the body temperature. Nervous endings allow the skin to feel touch, pain, temperature and pressure. The sebaceous glands emit skin lard, which moisturizes and protects the skin. The sweat glands help adjust body temperature.

• Hypoderm (subcutaneous fat fiber): The deepest layer of the skin, consisting mainly of fat cells. The hypoderma serves as a shock absorber, protects the internal organs from damage and helps adjust body temperature. Hypoderm also contains blood vessels and nerve endings.

1.2 skin functions: protection, regulation and sensitivity

The skin performs many vital functions, including:

• Protection: The skin is a barrier against external factors, such as pathogens, ultraviolet radiation, mechanical damage and chemicals. The stratum layer of the epidermis prevents moisture loss and protects the body from dehydration. Melanin protects the skin from ultraviolet radiation. Immune cells in the skin protect the body from infections.

• Temperature regulation: The skin helps adjust body temperature by means of sweating and changes in blood flow. When the body temperature rises, the sweat glands release sweat that evaporates and cools the skin. When the body temperature decreases, the blood vessels in the skin are narrowed to reduce heat loss.

• Sensitivity: The skin contains nerve endings that allow you to feel touch, pain, temperature and pressure. This sensitivity allows us to respond to changes in the environment and avoid danger.

• Vitamin D: The skin synthesizes vitamin D under the influence of sunlight. Vitamin D is necessary for the health of bones and the immune system.

• Excretion: The skin emits a small amount of toxins and waste through the sweat glands.

1.3 Factors affecting skin health:

The health of the skin depends on many factors, including genetics, age, lifestyle, nutrition and environmental effects.

• Genetics: Genetics plays a role in determining the type of skin (dry, oily, combined), its sensitivity and a tendency to certain skin diseases.

• Age: With age, the skin becomes thinner, loses elasticity and becomes more susceptible to damage. The production of collagen and elastin decreases, which leads to wrinkles and sagging of the skin.

• Life: Smoking, drinking alcohol, lack of sleep and stress can negatively affect the health of the skin. Smoking reduces blood flow in the skin, which leads to its premature aging. Alcohol dehydrates the skin. The lack of sleep and stress can cause inflammation and worsen skin diseases.

• Nutrition: Healthy nutrition is necessary for the health of the skin. The deficiency of vitamins, minerals and antioxidants can lead to skin problems.

• Environmental impact: Ultraviolet radiation, air pollution and extreme temperatures can damage the skin. Ultraviolet radiation is the main cause of premature aging of the skin and skin cancer. Air pollution can cause inflammation and irritation of the skin. Extreme temperatures can dry the skin.

Chapter 2: The role of nutrients in the health of the skin: scientific rationale

Optimal nutrition plays a key role in maintaining the health and beauty of the skin. Certain vitamins, minerals, antioxidants and other nutrients are necessary for the normal functioning of the skin, protection against damage and maintaining its elasticity and moisture.

2.1 Vitamins for skin health:

• Vitamin A (Retinol): Vitamin A plays an important role in the growth and differentiation of skin cells. It helps to maintain the normal structure and function of the skin, and also protects it from damage caused by ultraviolet radiation. Retinoids derivatives of vitamin A are widely used in cosmetics for treating acne, reduce wrinkles and improve skin texture. Vitamin A deficiency can lead to dry skin, peeling and increased susceptibility to infections. Bades with vitamin A should be taken with caution, since an overdose can be toxic.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the skin from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which provides the skin with strength and elasticity. Vitamin C helps to reduce wrinkles, improve the skin texture and protect it from ultraviolet radiation. Vitamin C deficiency can lead to a deterioration in healing of wounds, dry skin and increased susceptibility to bruises.

• Vitamin D: Vitamin D plays a role in the regulation of growth and differentiation of skin cells. It also has anti -inflammatory properties and can help reduce the symptoms of skin diseases such as psoriasis and eczema. Vitamin D deficiency can lead to dry skin, itching and increased susceptibility to infections. The synthesis of vitamin D in the skin occurs under the influence of sunlight, so in the winter months or with insufficient stay in the sun it can be useful to take dietary supplements with vitamin D.

• Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects the skin from damage caused by free radicals. It also helps to moisturize the skin and improve its elasticity. Vitamin E is often used in cosmetics to protect the skin from ultraviolet radiation and reduce wrinkles. Vitamin E deficiency is rare, but can lead to dry skin and increased susceptibility to damage.

• B vitamins B: B vitamins play an important role in the energy metabolism of skin cells and maintaining its normal function. Biotin (vitamin B7) is necessary for the health of hair and nails, as well as to maintain a normal skin condition. Niacin (vitamin B3) helps improve blood circulation in the skin and reduce inflammation. B vitamins deficiency can lead to dry skin, dermatitis and other skin problems.

2.2 Minerals for the health of the skin:

• Zinc: Zinc plays an important role in the growth and healing of skin cells. It also has anti -inflammatory properties and can help reduce the symptoms of acne and other skin diseases. Zinc deficiency can lead to acne, dermatitis and slow healing of wounds.

• Selenium: Selenium is an antioxidant that protects the skin from damage caused by free radicals. It also plays a role in maintaining the normal function of the thyroid gland, which is important to the health of the skin. Selena deficiency can lead to dry skin and increased susceptibility to damage.

• Silicon: Silicon is an important component of collagen and elastin, proteins that provide the skin with strength and elasticity. It also helps to retain moisture in the skin. Silicon deficit can lead to dry skin, wrinkles and elasticity.

2.3 antioxidants for skin health:

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that protects the skin from damage caused by free radicals. It also plays a role in the energy metabolism of skin cells. With age, the COQ10 level in the skin decreases, which can lead to wrinkles and elasticity loss.

• Resveratrol: Resveratrol is an antioxidant contained in red wine, grapes and berries. It has anti -inflammatory properties and can help protect the skin from ultraviolet radiation and other harmful environmental factors.

• Green tea (extract): Green tea contains polyphenols, antioxidants that protect the skin from damage caused by free radicals. It also has anti -inflammatory properties and can help reduce the symptoms of acne and other skin diseases.

2.4 fatty acids for skin health:

• Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and can help reduce the symptoms of skin diseases such as eczema and psoriasis. They also help moisturize the skin and improve its elasticity. Omega-3 fatty acids are found in fatty fish, such as salmon, tuna and mackerel, as well as in linen seeds and walnuts.

• Omega-6 fatty acids: Omega-6 fatty acids are also necessary for skin health. Linoleic acid, one of the main omega-6 fatty acids, helps to maintain the barrier function of the skin and prevent moisture loss.

2.5 Other beneficial substances for skin health:

• Collagen: Collagen is the main structural protein of the skin, providing its strength and elasticity. With age, the production of collagen in the skin decreases, which leads to the appearance of wrinkles and loss of elasticity. Reception of dietary supplements with collagen can help improve the condition of the skin, reduce wrinkles and increase its elasticity.

• Hyaluronic acid: Hyaluronic acid is a natural skin moisturizer, which helps to retain moisture and preserve it moisturized and elastic. The intake of dietary supplements with hyaluronic acid can help improve the condition of the skin, reduce wrinkles and increase its moisture.

• Probiotics: Probiotics are useful bacteria that live in the intestines and play an important role in maintaining the health of the immune system and digestion. Some studies show that probiotics can also improve the condition of the skin, reduce inflammation and reduce the symptoms of skin diseases such as acne and eczema.

Chapter 3: Bad for various types of skin and problems

The choice of dietary supplements for skin health should be based on individual needs and skin type. Different types of skin have different needs for nutrients, and certain skin problems can require specific dietary supplements.

3.1 dietary supplements for dry skin:

Dry skin is characterized by a lack of moisture and lipids, which leads to peeling, itching and increased sensitivity. Dietary dietary supplements for dry skin should be aimed at moisturizing the skin from the inside and the restoration of its barrier function.

• Omega-3 fatty acids: Omega-3 fatty acids help moisturize the skin and improve its elasticity. They also have anti -inflammatory properties and can help reduce itching and inflammation associated with dry skin.

• Hyaluronic acid: Hyaluronic acid is a powerful skin moisturizer, which helps retain moisture and preserve it moisturized and elastic.

• Vitamin E: Vitamin E helps moisturize the skin and protect it from damage caused by free radicals.

• Evening primrose oil: Evening primrose oil contains gamma-linolenic acid (GLA), omega-6 fatty acid, which helps to maintain the barrier function of the skin and prevent moisture loss.

3.2 dietary supplements for oily skin:

Oong skin is characterized by excessive production of sebum, which leads to brilliance, advanced pores and tendencies to acne. Bad for oily skin should be aimed at regulating the production of sebum, reducing inflammation and preventing acne.

• Zinc: Zinc plays an important role in regulating the production of sebum and has anti -inflammatory properties. It can help reduce the symptoms of acne and other skin diseases.

• Vitamin A: Vitamin A helps to regulate the growth and differentiation of skin cells and can help prevent blockage to the pores leading to acne.

• Probiotics: Probiotics can help reduce inflammation in the intestines, which can lead to a decrease in inflammation in the skin and a decrease in acne symptoms.

• Green tea extract: Green tea extract contains polyphenols, antioxidants that have anti -inflammatory properties and can help reduce acne symptoms.

3.3 dietary supplements for combined skin:

Combined skin is characterized by the presence of dry and oily skin areas on the face. Bades for combined skin should be aimed at maintaining the balance of moisture and fat in the skin.

• Omega-3 fatty acids: Omega-3 fatty acids help moisturize dry skin and reduce inflammation in oily areas of the skin.

• Vitamin C: Vitamin C is an antioxidant that helps to protect the skin from damage caused by free radicals and supports collagen production.

• Hyaluronic acid: Hyaluronic acid helps to moisten dry areas of the skin and preserve it moisturized and elastic.

3.4 dietary supplements for sensitive skin:

Sensitive skin is characterized by increased reactivity to external stimuli, such as cosmetics, sunlight and extreme temperatures. Bad for sensitive skin should be aimed at strengthening the barrier function of the skin, reducing inflammation and protecting against irritants.

• Probiotics: Probiotics can help reduce inflammation in the intestines, which can lead to a decrease in inflammation in the skin and a decrease in skin sensitivity.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce irritation and inflammation associated with sensitive skin.

• Vitamin E: Vitamin E helps to protect the skin from damage caused by free radicals, and reduces irritation.

• Aloe Vera: Aloe Vera has soothing and anti -inflammatory properties and can help reduce irritation and redness of the skin.

3.5 dietary supplements for mature skin (anti -aging dietary supplements):

Mature skin is characterized by a decrease in the production of collagen and elastin, which leads to the appearance of wrinkles, loss of elasticity and sagging of the skin. Bades for mature skin should be aimed at stimulating collagen production, protection against damage caused by free radicals, and improving skin moisture.

• Collagen: Reception of dietary supplements with collagen can help improve the condition of the skin, reduce wrinkles and increase its elasticity.

• Hyaluronic acid: Hyaluronic acid helps moisturize the skin and preserve it moisturized and elastic.

• Vitamin C: Vitamin C is necessary for the synthesis of collagen and is an antioxidant that protects the skin from damage caused by free radicals.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that protects the skin from damage caused by free radicals, and plays a role in the energy metabolism of skin cells.

• Resveratrol: Resveratrol is an antioxidant that has anti -inflammatory properties and can help protect the skin from ultraviolet radiation and other harmful environmental factors.

3.6 dietary supplements for problem skin (acne, eczema, psoriasis):

Certain dietary supplements can help reduce the symptoms of skin diseases such as acne, eczema and psoriasis.

• Acne:

  • Zinc
  • Vitamin a
  • Probiotics
  • Green tea extract

• Eczema:

  • Omega-3 fatty acids
  • Probiotics
  • Vitamin D.
  • Oil of the evening primrose

• Psoriasis:

  • Omega-3 fatty acids
  • Vitamin D.
  • Curcumin

Chapter 4: How to choose and take dietary supplements for the skin: recommendations and precautions

The choice and intake of dietary supplements for the health of the skin requires a conscious approach and accounting for individual characteristics of the body. Before you start taking any dietary supplements, you need to consult a doctor or dermatologist in order to make sure their safety and effectiveness for your specific case.

4.1 Consultation with a doctor or dermatologist:

Consultation with a doctor or dermatologist is the first and most important step before taking any dietary supplements for the skin. A doctor or a dermatologist will be able to assess the condition of your skin, identify possible problems and give recommendations for the choice of the most suitable dietary supplements, taking into account your individual needs and characteristics of the body. They will also be able to exclude contraindications and prevent possible interactions with other drugs that you take.

4.2 Study of the composition of the dietary supplement:

Carefully study the composition of the dietary supplement before purchasing it. Make sure that the composition contains those nutrients that are necessary to solve your skin problems. Pay attention to the dosage of each ingredient and compare it with the recommended daily consumption rate. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

4.3 The choice of high -quality dietary supplements:

Choose dietary supplements from trusted manufacturers with good reputation and quality certificates. Pay attention to the availability of information about clinical studies confirming the effectiveness and safety of the product. Do not trust too cheap dietary supplements, as they may contain poor -quality ingredients or not correspond to the declared composition.

4.4 Dosage compliance:

Strictly observe the dosage indicated on the package of dietary supplements or recommended by a doctor. Do not exceed the recommended dose, as this can lead to side effects. Remember that no longer always means better.

4.5 Reception time:

Take dietary supplements in accordance with the instructions on the packaging. Some dietary supplements are recommended to be taken while eating to improve their absorption. Other dietary supplements are best taken on an empty stomach.

4.6 Duration of reception:

The effect of taking dietary supplements for the skin may not appear immediately, but after a few weeks or even months. Be patient and continue to take dietary supplements for a recommended period of time. If you do not see any improvements in a few months, consult a doctor or a dermatologist.

4.7 possible side effects and interactions:

Some dietary supplements can cause side effects, such as stomach disorder, allergic reactions or interaction with other drugs. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

4.8 dietary supplements – not replacing a healthy lifestyle:

Bades are not a replacement for a healthy lifestyle. For the health of the skin, it is also necessary to observe a balanced diet, it is enough to sleep, avoid stress and protect the skin from the sun. Bades can be a useful addition to a healthy lifestyle, but are not its replacement.

4.9 storage of dietary supplements:

Store dietary supplements in accordance with the instructions on the package. Typically, dietary supplements should be stored in a cool, dry and dark place inaccessible to children.

4.10 Special categories:

• Pregnant and lactating women: Pregnant and lactating women should be careful about taking dietary supplements for the skin and be sure to consult a doctor before their use. Some dietary supplements can be contraindicated during pregnancy and breastfeeding.

• Children: Children are not recommended to take dietary supplements for the skin without consulting a doctor.

• People with chronic diseases: People with chronic diseases should consult a doctor before taking dietary supplements for the skin, as some dietary supplements can interact with the medicines that they take, or worsen their condition.

Chapter 5: Prospects and the future of dietary supplements for skin health

Studies in the field of dietary supplements for the health of the skin continue to develop, and in the future we can expect the emergence of new and more effective products.

5.1 New ingredients and technologies:

• Exosome: Exosomas are small vesicles secreted by cells that contain various bioactive molecules, such as proteins, RNA and lipids. Exosomas can be used to deliver nutrients and drugs to skin cells, which can improve their effectiveness.

• Microbia of the skin: Skin microbia is a set of microorganisms that live on the surface of the skin. Studies show that the skin microbia plays an important role in maintaining its health. In the future, dietary supplements may appear that will be aimed at maintaining a healthy microbioma of the skin.

• Personalized dietary supplements: In the future, one can expect the appearance of personalized dietary supplements for the skin, which will be developed on the basis of the individual needs and genetic characteristics of each person.

5.2 Regulation and quality control:

Regulation and quality control of dietary supplements for skin health continues to improve. In the future, we can expect more strict requirements for dietary supplements, which will provide higher quality and safety of products.

5.3 Expansion of knowledge and consumer awareness:

The expansion of knowledge and the information of consumers about dietary supplements for skin health is an important factor for their safe and effective use. It is necessary to continue to conduct research in this area and provide consumers with reliable information about dietary supplements.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle to maintain skin health. However, before taking any dietary supplements, it is necessary to consult a doctor or dermatologist and carefully study the composition and instructions for the use of the product. Choose high -quality dietary supplements from trusted manufacturers and follow the recommended dosage. Remember that dietary supplements are not a replacement for a healthy lifestyle, and for the health of the skin it is also necessary to observe a balanced diet, it is enough to sleep, avoid stress and protect the skin from the sun.

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