Skin dietary supplements: leaving from the inside

Biologically active additives (dietary supplements) for the skin: leaving from the inside – a scientific approach to beauty

I. Skin – mirror of internal health: why is an integrated approach important

1. Leather as a reflection of the general condition of the body: The skin is the largest organ of the human body and performs a number of vital functions, including protection against external influences, temperature regulation and the synthesis of vitamin D. Its condition directly reflects the internal health of the body, including the quality of nutrition, the level of stress, hormonal balance and the general condition of the immune system. Skin problems, such as acne, eczema, psoriasis, dryness and premature aging, are often indicators of imbalance inside the body.

2. The relationship of diet, microbioma and skin health: Nutrients coming with food play a key role in maintaining skin health. The deficiency of the necessary vitamins, minerals and antioxidants can lead to a deterioration in the condition of the skin. In addition, the intestinal microbia, consisting of trillions of bacteria, plays an important role in immune regulation and inflammatory processes that can affect the health of the skin. Dysbiosis can contribute to the development of skin diseases.

3. The advantages of an integrated skin care approach: Traditional skin care, including creams, lotions and serums, is important for external humidification and protection. However, in order to achieve a long -term and sustainable result, it is necessary to influence the causes of problems from the inside. A comprehensive approach includes a balanced diet, maintaining a healthy microbioma, stress management and the use of biologically active additives (BADs), which can replenish the deficiency of the necessary nutrients and maintain natural skin regeneration processes.

II. Key vitamins and minerals for skin health: scientific data

1. Vitamin A (Retinol):

   • The role in the formation and maintenance of epithelial tissue: Vitamin A plays a key role in the differentiation of keratinocytes, cells that make up the epidermis. It helps to renew cells, prevents dryness and peeling of the skin.
   • Antioxidant properties and protection against damage to UV rays: Vitamin A has antioxidant properties that help protect the skin from damage caused by free radicals and ultraviolet radiation.
   • Participation in the synthesis of collagen and elastin: Retinol stimulates the synthesis of collagen and elastin, proteins, which ensure the elasticity and elasticity of the skin.
   • Sources of vitamin A: Retinol (animal sources: liver, eggs, dairy products) and beta-carotene (plant sources: carrots, sweet potatoes, spinach).
   • Bades with vitamin A: Retinol palmate, beta-carotene.
   • Cautions: High doses of vitamin A can be toxic. It is necessary to observe the recommended dosage.

2. Vitamin C (ascorbic acid):

   • Powerful antioxidant and neutralization of free radicals: Vitamin C is one of the most powerful antioxidants. It neutralizes free radicals that damage skin cells and contribute to premature aging.
   • Stimulation of collagen synthesis and improvement of skin elasticity: Vitamin C is a cofactor of enzymes involved in the synthesis of collagen. It stimulates the formation of collagen fibers, which improves the elasticity and elasticity of the skin.
   • Four pigmentation and leather leveling: Vitamin C inhibits the enzyme tyrosinase, which is involved in the production of melanin. It helps to lighten pigment spots and level the skin tone.
   • Defense against UV transformations: Vitamin C helps to protect the skin from damage caused by ultraviolet radiation.
   • Sources of vitamin C: Citrus fruits, berries, kiwi, bell pepper, broccoli.
   • Bades with vitamin C: Ascorbic acid, sodium ascorbate, liposomal vitamin C.
   • Cautions: High doses of vitamin C can cause stomach disorder.

3. Vitamin E (Tokoferol):

   • Antioxidant protection of cell membranes: Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage caused by free radicals.
   • Moisturization and softening of the skin: Vitamin E helps retain moisture in the skin, making it softer and moisturized.
   • Anti -inflammatory properties: Vitamin E has anti -inflammatory properties that can help reduce the inflammation and irritation of the skin.
   • Defense against UV transformations: Vitamin E enhances skin protection from damage caused by ultraviolet radiation, combined with vitamin C.
   • Sources of vitamin E: Vegetable oils (sunflower, olive, almond), nuts, seeds, avocados.
   • Bades with vitamin E: Alpha-Tocopherol, mixed tocopherols.
   • Cautions: High doses of vitamin E can affect blood coagulation.

4. Vitamin D (calciferol):

   • Regulation of growth and differentiation of skin cells: Vitamin D plays an important role in the regulation of growth and differentiation of skin cells, including keratinocytes.
   • Immunomodulating properties and decrease in inflammation: Vitamin D has immunomodulating properties that can help reduce inflammation in the skin and reduce the risk of skin diseases such as psoriasis and eczema.
   • Protection against damage to UV rays: Vitamin D helps to protect the skin from damage caused by ultraviolet radiation.
   • Sources of vitamin D: Sunlight (synthesis in the skin), fatty fish (salmon, tuna), egg yolk, enriched products (milk, cereals).
   • Bades with vitamin D: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
   • Cautions: Vitamin D deficiency is common, especially in winter. It is necessary to control the level of vitamin D in the blood and take additives if necessary.

5. Zinc:

   • Participation in the synthesis of collagen and wound healing: Zinc is an important trace element that is involved in the synthesis of collagen and wound healing.
   • Anti -inflammatory properties and reduction of acne: Zinc has anti -inflammatory properties that can help reduce inflammation and reduce the amount of acne.
   • Regulation of the production of skin fat: Zinc helps to regulate the production of sebum, which can be useful for people with oily skin.
   • Antioxidant Protection: Zinc is a component of antioxidant enzyme superoxidsmutase.
   • Sources of zinc: Seafood, meat, nuts, seeds, legumes.
   • Bades with zinc: Zinc gluconate, zinc picolinate, zinc citrate.
   • Cautions: High doses of zinc can disrupt copper assimilation.

6. Selenium:

   • Powerful antioxidant and protection against damage to free radicals: Selenium is an important trace element that is part of the antioxidant enzyme glutathioneperoxidase. It protects the skin cells from damage caused by free radicals.
   • Support for the immune system and reduction of inflammation: Selenium supports the immune system and can help reduce inflammation in the skin.
   • Defense against UV transformations: Selenium helps to protect the skin from damage caused by ultraviolet radiation.
   • Sources of Selena: Brazilian nuts, seafood, meat, eggs, cereals.
   • Bades with selenium: Seleenomeininin, sodium selenite.
   • Cautions: High doses of selenium can be toxic.

7. Copper:

   • Participation in the synthesis of collagen and elastin: Copper is an important trace element necessary for the synthesis of collagen and elastin.
   • Antioxidant properties: Copper is involved in the antioxidant enzyme of superoxidsmutase.
   • Maintaining normal skin pigmentation: Copper is involved in the synthesis of melanin, pigment, which gives the skin the color.
   • Sources of copper: Seafood, nuts, seeds, legumes, liver.
   • Bades with copper: Copper gluconate, copper copper.
   • Cautions: High doses of zinc can disrupt the absorption of copper, therefore it is necessary to observe the balance.

8. Silicon:

   • Participation in the synthesis of collagen and strengthening of connective tissue: Silicon plays an important role in the synthesis of collagen and strengthening the connective tissue, which contributes to the elasticity and elasticity of the skin.
   • Improving skin moisturizing: Silicon helps to retain moisture in the skin, making it more moisturized.
   • Silicon sources: Oats, barley, rice, bananas, sheet vegetables.
   • Silicon dietary supplements: Silicon dioxide, monomethylsilantriol (MMSA).
   • Cautions: Silicon safety in high doses requires further study.

III. Omega-3 fatty acids: the key to healthy and moisturized skin

1. EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid):
   • Anti -inflammatory properties and risk reduction of skin diseases: Omega-3 fatty acids, especially EPA and DHA, have powerful anti-inflammatory properties. They can help reduce inflammation in the skin and reduce the risk of developing skin diseases such as eczema, psoriasis and acne.
   • Improving skin moisturizing and reducing dryness: Omega-3 fatty acids help maintain the barrier function of the skin, which helps to maintain moisture and reduce dryness.
   • Defense against UV transformations: Omega-3 fatty acids can help protect the skin from damage caused by ultraviolet radiation.
   • Sources of omega-3 fatty acids: Fat fish (salmon, sardins, mackerel), linen seed, chia seeds, walnuts.
   • Bades with omega-3 fatty acids: Fish oil, krill oil, vegetarian sources (algae oil).
   • Cautions: Fish oil may contain mercury and other pollutants. It is necessary to choose quality products that have undergone cleaning.

IV. Collagen: Construction block for the elasticity and elasticity of the skin

1. Types of collagen and their role in skin health: Collagen is the main structural protein of the skin, which is about 70% of its dry weight. There are several types of collagen, but the most important for the health of the skin are the types of I, III and V. The type I collagen provides the strength and elasticity of the skin, the type III collagen supports the structure and elasticity, and the type V collagen is involved in the formation of collagen fibers.

2. Hydrolyzed collagen: improved assimilation and bioavailability: A hydrolyzed collagen is a collagen that was split into smaller peptides, which facilitates its absorption and bioavailability. Studies show that the use of hydrolyzed collagen can improve the elasticity, elasticity and moisturizing of the skin, as well as reduce the depth of wrinkles.

3. Stimulation of collagen synthesis and improving the structure of the skin: Collagen peptides stimulate fibroblasts, skin cells, which are responsible for the synthesis of collagen, elastin and hyaluronic acid. This leads to an increase in collagen production and improve the structure of the skin.

4. Collagen sources: Animal sources (leather, bones, cartilage), sea collagen (fish).

   • Bades with collagen: Hydrolyzed collagen (collagen peptides).
   • Cautions: It is necessary to choose collagen from trusted manufacturers.

V. Hyaluronic acid: magnet for moisture and moisturizing the skin

1. The natural component of the skin and its role in holding moisture: Hyaluronic acid (Civil Code) is a natural component of the skin, which has a unique ability to hold water. One Civil Code molecule can hold up to 1000 times more water than its own weight. This makes the Civil Code an important component for maintaining moisturizing and elasticity of the skin.

2. Improving moisture, elasticity and reduction of wrinkles: Hyaluronic acid taken inward can improve hydration, elasticity and reduce the depth of wrinkles. It helps to retain moisture in the skin, making it more elastic and smooth.

3. Bad with hyaluronic acid: Hyaluronic acid (sodium hyaluronate).

   • Cautions: Rarely causes side effects.

VI. Antioxidants: protection against free radicals and premature aging

1. Free radicals and their effect on the skin: Free radicals are unstable molecules that damage skin cells and contribute to premature aging. They are formed as a result of the influence of external factors, such as ultraviolet radiation, environmental pollution and stress.

2. The main antioxidants to protect the skin:

   • Resveratrol: Contained in red wine, grapes, berries. It has powerful antioxidant and anti -inflammatory properties.
   • Coenzim Q10 (COQ10): Participates in the production of energy in cells and protects them from damage.
   • Glutathione: The main antioxidant in the cells of the body. Participates in detoxification and protection against free radicals.
   • Green tea extract: Contains polyphenols that have antioxidant and anti -inflammatory properties.
   • Extract of grape seeds: Contains proanthocyanidines, which are powerful antioxidants.
   • Astaxanthin: Carotinoid contained in algae and seafood. It has powerful antioxidant and anti -inflammatory properties.

3. Sources of antioxidants: Fruits, vegetables, berries, nuts, seeds, green tea, red grapes.

   • Antioxidants’ dietary supplements: Resveratrol, coenzyme Q10, glutathione, green tea extract, grape seed extract, astaxantin.
   • Cautions: It is necessary to observe the recommended dosage.

VII. Probiotics and prebiotics: Support for a healthy intestinal microbioma and improving the skin condition

1. The role of intestinal microbioma in skin health: The intestinal microbiom, consisting of trillions of bacteria, plays an important role in immune regulation and inflammatory processes that can affect the health of the skin. Dysbiosis can contribute to the development of skin diseases, such as acne, eczema and psoriasis.

2. Probiotics: beneficial bacteria to improve microbioma: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They help restore the balance of intestinal microbioma and improve the immune function.

3. Prebiotics: food for useful bacteria: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and activity of probiotics.

4. Probiotic strains useful for the skin:

   • Lactobacillus acidophilus
   • Bifidobacterium bifidum
   • Lactobacillus rhamnosus
   • Lactobacillus plants

5. Sources of probiotics: Enzymes (yogurt, kefir, sauer cabbage, kimchi).

   • Bades with probiotics: Capsules, tablets, powders.
   • Sources of prebiotics: Fruits, vegetables, whole cereals, legumes.
   • Bades with prebiotics: Inulin, fruitoligosaccharides (FOS).
   • Cautions: When choosing probiotics, it is necessary to take into account strains of bacteria and their number.

VIII. Herbal extracts: natural solutions for skin health

1. Milk thistle (Silybum Marianum):

   • Protection Baked and Detoxification: The milk thistle contains silimarin, a complex of antioxidants that protects the liver from damage and promotes detoxification of the body.
   • Improving the condition of the skin: Improving the function of the liver can positively affect the condition of the skin, reducing inflammation and rashes.

2. Chamomile (Matricaria Chamomilla):

   • Anti -inflammatory and soothing properties: Chamomile has anti -inflammatory and soothing properties that can help reduce skin irritation and redness.

3. Green tea (Camellia sinensis):

   • Antioxidant protection and decrease in inflammation: Green tea contains polyphenols that have antioxidant and anti -inflammatory properties.

4. Aloe Vera (Aloe Barbadensis):

   • Moisturization, healing and anti -inflammatory properties: Aloe Vera has moisturizing, healing and anti -inflammatory properties that can help improve the condition of the skin with burns, cuts and irritation.

5. Kurkuma (Curcuma longa):

   • Powerful anti -inflammatory properties: Turmeric contains curcumin, which has powerful anti -inflammatory properties.

6. Bades with herbal extracts: Milk thistle, chamomile, green tea, aloe vera, turmeric.

   • Cautions: Some herbs can interact with drugs. It is necessary to consult a doctor.

IX. How to choose the right dietary supplement for skin: quality and safety criteria

1. The choice of trusted manufacturers and brands: It is necessary to choose dietary supplements from trusted manufacturers and brands that have a good reputation and meet quality standards.

2. Reading labels and studying the composition: It is important to carefully read the labels and study the composition of dietary supplements. It is necessary to make sure that the product contains the necessary ingredients in effective doses.

3. Checking the availability of quality certificates (GMP, NSF): The availability of quality certificates such as GMP (Good Manufactoring Practice) and NSF (National Sanitation Foundation) guarantees that the product was produced in accordance with high quality and safety standards.

4. Accounting for individual needs and health status: It is necessary to take into account individual needs and health status when choosing dietary supplements. Before taking dietary supplements, it is recommended to consult a doctor or nutritionist.

5. Start with low doses and gradual increase: It is recommended to start with low doses and gradually increase them in order to evaluate the tolerance of the product.

6. Observation of the reaction of the body: It is important to carefully monitor the reaction of the body to dietary supplements. If any side effects occur, it is necessary to stop taking and consult a doctor.

X. Power supply to the health of the skin: Addition to receive dietary supplements

1. A balanced diet rich in fruits, vegetables, whole cereals and low -fat protein: A balanced diet rich in fruits, vegetables, whole cereals and low -fat protein provides the body with the necessary nutrients for the health of the skin.

2. The use of enough water: Sufficient water use is necessary to maintain moisturizing the skin and its normal functioning.

3. Restriction of sugar consumption, processed products and trans fats: The limitation of sugar consumption, processed products and trans fats can help reduce inflammation in the body and improve the condition of the skin.

4. The inclusion in the diet of products rich in antioxidants (berries, green tea, dark chocolate): The inclusion of products rich in antioxidants in the diet helps to protect the skin from damage caused by free radicals.

5. Omega-3 fatty acids (fat fish, linseed seed, chia seeds): Omega-3 fatty acids are necessary to maintain the barrier function of the skin and reduce inflammation.

XI. Life lifestyle for skin health: integrated approach

1. Sun protection: the use of sunscreens with SPF 30 or higher: Sun protection is one of the most important factors for the health of the skin. It is necessary to use sunscreen with SPF 30 or higher daily, even in cloudy weather.

2. Sufficient sleep: at least 7-8 hours a day: A sufficient sleep is necessary for the restoration and regeneration of the skin.

3. Stress management: meditation, yoga, walking in the fresh air: Stress can negatively affect the condition of the skin. It is necessary to find stress control methods, such as meditation, yoga or walking in the fresh air.

4. Refusal of smoking and restriction of alcohol use: Smoking and alcohol consumption can damage the skin and contribute to premature aging.

5. Regular physical exercises: Improving blood circulation and delivery of nutrients to the skin: Regular physical exercises improve blood circulation and delivery of nutrients to the skin.

XII. Popular dietary supplement to solve specific skin problems

1. Acne: Zinc, omega-3 fatty acids, probiotics, vitamin A.
2. Dry skin: Omega-3 fatty acids, hyaluronic acid, vitamin E.
3. Wrinkles and signs of aging: Collagen, vitamin C, Coenzym Q10, resveratrol.
4. Pigmentation: Vitamin C, Glutathion.
5. Eczema and psoriasis: Omega-3 fatty acids, vitamin D, probiotics.

XIII. Interaction of dietary supplements with drugs: the importance of consulting a doctor

Some dietary supplements can interact with drugs. It is important to consult a doctor or pharmacist before taking dietary supplements, especially if you take any medicine.

XIV. Research and scientific data: Review of clinical studies of the effectiveness of dietary supplements for the skin

(In this section, it is necessary to provide specific links to scientific research confirming the effectiveness of the mentioned dietary supplements for the skin. For example: Pubmed ID, links to articles in scientific journals, etc. This section should be as scientifically based and confirmed facts.)

XV. Future of dietary supplements for skin: new technologies and research areas

1. Personalized approach to nutrition and additives: The development of technology allows you to develop more personalized approaches to nutrition and additives, taking into account the individual needs and genetic characteristics of each person.
2. Using artificial intelligence to analyze data and develop new formulas: Artificial intelligence can be used to analyze large volumes of data and develop new formulas of dietary supplements, which will be more effective and safe.
3. Studies of the skin microbioma and probiotics development for local use: Studies of the skin microbioma open up new opportunities for the development of probiotics for local use, which can improve the condition of the skin.
4. Nanotechnologies to improve the delivery of active ingredients to the skin: Nanotechnologies can be used to improve the delivery of active ingredients to the skin, which will increase their effectiveness.

This is a very detailed and comprehensive article on the use of dietary supplements (BA