Bad for skin beauty

Dietary supplements for skin beauty: scientific review, components, application and effectiveness

I. Fundamentals of skin beauty and the role of dietary supplements

The beauty of the skin is a multifaceted concept, which includes health, elasticity, moisture, even tone and lack of visible defects, such as wrinkles, acne or age spots. The skin condition is affected by many factors, both internal and external.

• Internal factors: Genetics, hormonal balance, general health, age, nutrition and level of stress play a key role in determining the health and appearance of the skin.
• External factors: The effect of ultraviolet radiation, environmental pollution, climatic conditions, improper care and the use of aggressive cosmetics can negatively affect the condition of the skin.

Unstable nutrition, insufficient water consumption and deficiency of certain vitamins and minerals can lead to a deterioration in the condition of the skin, manifested in the form of dryness, dullness, increased sensitivity and premature aging. In such cases, dietary supplements (biologically active additives) can act as an additional source of nutrients that help maintain the health and beauty of the skin.

II. The main components of dietary supplements for skin beauty and their action mechanisms

Dietary supplements for the beauty of the skin contain a wide range of components, each of which has certain properties and mechanisms of action. Consider the most popular and studied components:

1. Collagen:

   • Description: Collagen is a fibrillar protein that forms the basis of connective tissue in the body, including skin, bones, cartilage and tendons. It provides strength, elasticity and elasticity of the skin. With age, the production of collagen decreases, which leads to wrinkles, loss of elasticity and dry skin.
   • The mechanism of action: Reception of collagen additives can stimulate the synthesis of its own collagen in the skin, improving its structure, elasticity and moisture. Collagen also helps to reduce the depth of wrinkles and improve the general skin tone. It is important to note that the collagen in dietary supplements is usually hydrolyzed, that is, it is split into smaller peptides, which are easier to absorb by the body.
   • Types of collagen: There are several types of collagen, the most common of which are:
     • Type and: The most common type of collagen in the body is contained in the skin, bones, tendons and ligaments. Is responsible for the strength and elasticity of tissues.
     • Type II: The main component of cartilage fabric.
     • Type III: Contained in the skin, blood vessels and internal organs. Is responsible for fabrics elasticity.
   • Collagen source: Collagen for dietary supplements can be obtained from various sources, including:
     • Sea collagen: It is extracted from leather and bones of fish. It is considered one of the most bioavailable types of collagen.
     • Animal collagen: It is extracted from leather and bones of cattle or pigs.
     • Plant collagen: In fact, there is no plant collagen, since collagen is an animal protein. However, some plant extracts can stimulate collagen synthesis in the body.
   • Dosage: The recommended collagen dosage varies depending on the type of collagen and manufacturer, but usually ranges from 2.5 to 10 grams per day.

2. Hyaluronic acid:

   • Description: Hyaluronic acid is a natural polysaccharide present in the skin, connective tissue and eyes. It has a unique ability to hold water, providing moisturizing and elasticity of the skin.
   • The mechanism of action: The intake of hyaluronic acid in the form of dietary supplements helps to maintain moisture in the skin, improving its hydration, elasticity and reducing the severity of wrinkles. Hyaluronic acid can also stimulate the synthesis of collagen and elastin, contributing to the regeneration of the skin.
   • Molecular weight: It is important to consider the molecular weight of hyaluronic acid. Low molecular weight hyaluronic acid penetrates the skin better and has a more pronounced moisturizing effect.
   • Dosage: The recommended dosage of hyaluronic acid varies, but usually ranges from 100 to 200 mg per day.

3. Vitamin C (ascorbic acid):

   • Description: Vitamin C is a powerful antioxidant necessary for the synthesis of collagen, protect the skin from damage to free radicals and strengthen the immune system.
   • The mechanism of action: Vitamin C is involved in the synthesis of collagen, providing its strength and stability. It also neutralizes free radicals formed under the influence of ultraviolet radiation and environmental pollution, preventing skin cell damage and premature aging. In addition, vitamin C helps to lighten age spots and improve skin tone.
   • Forms of vitamin C: Vitamin C is presented in various forms, including ascorbic acid, sodium ascorbate, ascorbated palmitate and others. Ascorbic acid is the most studied and effective form of vitamin C.
   • Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. As dietary supplements for skin beauty, the dosage can be higher, but should not exceed 2000 mg per day.

4. Vitamin E (Tokoferol):

   • Description: Vitamin E is another powerful antioxidant that protects the skin from damage by free radicals and moisturizes it.
   • The mechanism of action: Vitamin E neutralizes free radicals that form under the influence of ultraviolet radiation and environmental pollution, preventing skin cell damage and premature aging. It also has moisturizing properties, improving skin hydration and preventing its dryness. In addition, vitamin E helps healing wounds and reduction of inflammation.
   • Vitamin E forms: Vitamin E is presented in various forms, including alpha-Tokoferol, beta-tocopherol, gamma-Tocopherol and Delta-Tokoferol. Alpha-tocopherol is the most biologically active form of vitamin E.
   • Dosage: The recommended daily dose of vitamin E is 15 mg. As dietary supplements for skin beauty, the dosage can be higher, but should not exceed 1000 mg per day.

5. Vitamin A (Retinol):

   • Description: Vitamin A is necessary to maintain the health of the skin, vision and the immune system. It plays an important role in the regeneration of skin cells, stimulates the production of collagen and elastin and reduces inflammation.
   • The mechanism of action: Vitamin A stimulates the renewal of skin cells, improving its texture, reducing wrinkles and lightening pigment spots. It also contributes to the production of collagen and elastin, increasing the elasticity and elasticity of the skin. In addition, vitamin A regulates the functioning of the sebaceous glands, preventing the formation of acne.
   • Vitamin A forms: Vitamin A is presented in various forms, including retinol, retinal, retinoic acid and beta-carotene. Retinol is the most common form of vitamin A in dietary supplements for skin beauty.
   • Dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important to be cautioned with vitamin A, since its excess can be toxic.

6. Zinc:

   • Description: Zinc is an important trace element necessary for the health of the skin, hair and nails. It is involved in the synthesis of collagen, wound healing and strengthening the immune system.
   • The mechanism of action: Zinc is involved in the synthesis of collagen, contributing to the strengthening and regeneration of the skin. It also has antioxidant and anti -inflammatory properties, protecting the skin from damage and reducing inflammation. In addition, zinc regulates the sebaceous glands, preventing the formation of acne.
   • Forms of zinc: Zinc is represented in various forms, including zinc gluconate, zinc picoline and zinc citrate. Qing Picoline is considered one of the most bioavailable forms of zinc.
   • Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

7. Selenium:

   • Description: Selenium is an antioxidant mineral that helps protect the cells from damage caused by free radicals. It also plays an important role in maintaining the health of the immune system and thyroid gland.
   • The mechanism of action: Selenium helps neutralize free radicals that can damage the skin cells and lead to premature aging. It can also help reduce inflammation and improve skin elasticity.
   • Selena forms: Selenium is represented in various forms, including selenometyonin and sodium selenite. Seleenomeinonin is considered one of the most bioavailable forms of selenium.
   • Dosage: The recommended daily dose of selenium is 55 μg.

8. Omega-3 fatty acids:

   • Description: Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and skin. They have anti -inflammatory properties and help moisturize the skin.
   • The mechanism of action: Omega-3 fatty acids reduce inflammation in the skin, improve its hydration and elasticity. They can also help in the treatment of acne and other skin diseases.
   • Sources of omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish (salmon, mackerel, herring), linen seeds, chia seeds and walnuts.
   • Dosage: The recommended daily dose of omega-3 fatty acids varies depending on individual needs, but usually ranges from 1 to 3 grams.

9. Coenzim Q10 (COQ10):

   • Description: Coenzyme Q10 is an antioxidant that helps protect the cells from damage caused by free radicals. It also plays an important role in the production of energy in cells.
   • The mechanism of action: Coenzyme Q10 helps neutralize free radicals that can damage the skin cells and lead to premature aging. It can also help improve skin elasticity and reduce wrinkles.
   • Dosage: The recommended daily dose of Coenzyme Q10 is from 30 to 200 mg.

10. Plant extracts:

    • Description: Many plant extracts have antioxidant, anti -inflammatory and moisturizing properties that can be useful for the skin.
    • Examples of plant extracts:
      • Green tea extract: It has antioxidant and anti -inflammatory properties.
      • Extract of grape seeds: It has antioxidant properties.
      • Aloe Vera extract: It has moisturizing and soothing properties.
      • Chamomile extract: It has anti -inflammatory and soothing properties.
      • Pomegranate extract: It has antioxidant properties.

III. Scientific evidence of dietary supplements for skin beauty

The effectiveness of dietary supplements for skin beauty is the subject of active scientific research. Research results vary depending on the components, dosage, duration of administration and individual characteristics of the body.

• Collagen: Numerous studies have shown that taking collagen additives can improve moisture, elasticity and elasticity of the skin, as well as reduce the depth of wrinkles. However, additional studies are needed to confirm the long -term effects of collagen.
• Hyaluronic acid: Studies have shown that taking hyaluronic acid can improve skin hydration and reduce the severity of wrinkles.
• Vitamin C: Vitamin C is a powerful antioxidant that protects the skin from damage by free radicals and stimulates collagen synthesis. Studies have shown that vitamin C intake can improve skin tone and reduce pigment spots.
• Vitamin E: Vitamin E is also a powerful antioxidant that protects the skin from damage by free radicals and moisturizes it.
• Zinc: Zinc plays an important role in the synthesis of collagen and wound healing. Studies have shown that zinc intake can help in the treatment of acne.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and contribute to the moisturizing of the skin. Studies have shown that the intake of omega-3 fatty acids can help in the treatment of eczema and other skin diseases.

It is important to note that most studies devoted to the effectiveness of dietary supplements for skin beauty have a small sample and short -term in nature. Therefore, additional, more large -scale and long -term studies are needed to confirm the effectiveness and safety of these additives.

IV. Application of dietary supplements for skin beauty: indications and contraindications

Bad for skin beauty can be recommended in the following cases:

• Dry skin
• Loss of elasticity and elasticity of the skin
• Wrinkles
• Pigment spots
• Acne
• Skin inflammation
• Unstable nutrition
• Age -related skin changes

Contraindications to the use of dietary supplements for skin beauty:

• Individual intolerance to components
• Pregnancy and period of breastfeeding
• Liver and kidney diseases
• Autoimmune diseases
• Taking certain drugs (you need consultation with a doctor)

V. The choice of dietary supplement for skin beauty: criteria and recommendations

When choosing dietary supplements for skin beauty, the following criteria should be taken into account:

• Composition: Carefully study the composition of the product. Make sure that it contains the necessary components in a sufficient dosage.
• Manufacturer: Choose dietary supplements from well -known and trusted manufacturers that guarantee the quality and safety of your products.
• Certification: Make sure that the product is certified and meets safety requirements.
• Reviews: Check out the reviews of other consumers about this product.
• Consultation with a doctor: Before taking dietary supplements for the beauty of the skin, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

VI. Possible side effects and precautions

Reception of dietary supplements for skin beauty can cause side effects, especially when the recommended dosage is exceeded or with individual intolerance to components. The most common side effects:

• Digestive disorders (nausea, vomiting, diarrhea)
• Allergic reactions (skin rash, itching, edema)
• Headache
• Changing the color of urine

When any side effects appear, you should stop taking dietary supplements and consult a doctor.

Precautions:

• Do not exceed the recommended dosage.
• Do not take dietary supplements with an expired shelf life.
• Keep dietary supplements inaccessible to children.
• Consult a doctor before taking dietary supplements, especially if you have any diseases or you take medications.

VII. Interaction of dietary supplements with drugs

Bad for skin beauty can interact with some drugs, changing their effectiveness or increasing side effects.

• Vitamin K: It can interact with anticoagulants (for example, warfarin), reducing their effectiveness.
• Ginseng: It can interact with anticoagulants, antidepressants and immunosuppressants.
• St. John’s wort: It can interact with antidepressants, contraceptives and some other drugs.

Therefore, before taking dietary supplements for skin beauty, it is necessary to inform the doctor about all the drugs taken.

VIII. Alternative approaches to maintaining skin beauty

In addition to taking dietary supplements, there are other approaches to maintaining skin beauty:

• Balanced nutrition: Use a sufficient amount of fruits, vegetables, whole grains and low -fat proteins.
• Sufficient water consumption: Drink at least 8 glasses of water per day.
• Sun protection: Use SPF sunscreen at least 30 every day.
• Proper skin care: Use soft cleansing products and moisturizers corresponding to your skin type.
• Healthy lifestyle: Avoid smoking and excessive alcohol consumption.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Practice relaxation methods such as yoga, meditation or walking in nature.

IX. Future areas of dietary supplement research for skin beauty

In the future, more large -scale and long -term studies are expected to be dedicated to the effectiveness and safety of dietary supplements for skin beauty. Particular attention will be paid to the study of the influence of dietary supplements at the genetic level and the development of personalized approaches to improving the condition of the skin. New components and dietary supplements that have higher bioavailability and effectiveness will also be investigated.

X. Resume

Bad for skin beauty can be a useful addition to a healthy lifestyle and the right skin care. However, it is important to remember that they are not a panacea and cannot replace a balanced diet, sufficient water consumption, sun protection and proper skin care. Before taking dietary supplements for skin beauty, it is recommended to consult a doctor.