Dietary supplements for skin beauty: a guide to choose and use
I. Fundamentals of skin health: the role of nutrition and dietary supplements
Healthy skin is a reflection of the internal well -being of the body. A comprehensive approach, including a balanced diet, sufficient sleep, stress and proper care, is crucial. However, even if these foundations are observed, the skin may experience a deficiency of certain nutrients necessary to maintain its structure, moisture, elasticity and protection from external factors. In this context, biologically active additives (dietary supplements) can serve as a valuable addition to the diet, replenishing the missing elements and maintaining the health of the skin from the inside.
1.1. Leather as an organ: structure and functions
The skin is the largest organ of the human body, performing many vital functions:
- Protective function: Barrier against mechanical damage, ultraviolet radiation, pathogenic microorganisms and chemicals.
- Thermoregulation: Maintaining stable body temperature through sweating and vasoconstriction/vasodilation of blood vessels.
- Sensory function: Perception of tactile sensations, pain, temperature through the nerve endings.
- Vitamin D: The transformation of cholesterol into vitamin D under the influence of sunlight.
- Exciting function: The removal of toxins and excess water through the sweat glands.
Structurally, the skin consists of three main layers:
- Epidermis: The upper layer, consisting of several layers of cells, the main of which are keratinocytes. The epidermis provides barrier function and protects against external factors.
- Dermis: The middle layer containing collagen, elastin, hyaluronic acid, blood vessels, nerve endings and hair follicles. The dermis provides elasticity, elasticity and nutrition of the skin.
- Hypoderm (subcutaneous fat): The deepest layer consisting of fat cells. Hypoderm serves as thermal insulation and source of energy.
1.2. Skin health factors
The condition of the skin depends on many factors, both internal and external:
- Genetics: Premises the type of skin, its tendency to dryness, oily, acne and other problems.
- Age: With age, the production of collagen and elastin decreases, the skin becomes thinner, less elastic and more susceptible to wrinkles.
- Hormonal background: Hormonal vibrations, especially during puberty, pregnancy and menopause, can affect the production of sebum and skin condition.
- Nutrition: The lack of vitamins, minerals and other nutrients can lead to dryness, peeling, rashes and other skin problems.
- External factors: Ultraviolet radiation, environmental pollution, smoking, alcohol and improper skin care can accelerate skin aging and cause various dermatological problems.
- Stress: Chronic stress can lead to hormonal imbalance and weakening of immunity, which negatively affects the condition of the skin.
1.3. The role of nutrients for the health of the skin
To maintain the health and beauty of the skin, it is necessary to obtain a sufficient amount of the following nutrients:
- Vitamins: Vitamin A, vitamin C, vitamin E, B vitamins, vitamin D.
- Minerals: Zinc, selenium, copper, iron, magnesium.
- Antioxidants: Protect skin cells from damage to free radicals.
- Omega-3 fatty acids: Support for the moisture and elasticity of the skin.
- Amino acids: It is necessary for the synthesis of collagen and elastin.
- Hyaluronic acid: Moisturizes the skin and supports its elasticity.
- Collagen: The main structural protein of the skin, providing its strength and elasticity.
II. The main dietary supplements for skin beauty: review and action mechanisms
Bades can be a useful addition to the diet, making up for the lack of necessary nutrients and maintaining the health of the skin from the inside. It is important to understand that dietary supplements are not medicines and cannot replace good nutrition and proper skin care. Before taking any dietary supplements, it is recommended to consult a doctor.
2.1. Collagen: Support for elasticity and elasticity
Collagen is the most common protein in the human body, which forms the basis of connective tissue, including skin, bones, cartilage and tendons. Collagen 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: Kollagen additives, especially hydrolyzed collagen, can stimulate the production of its own collagen in the skin, improving its structure, moisture and elasticity. The hydrolyzed collagen consists of small peptides, which are easier to absorb by the body.
- Types of collagen: There are several types of collagen, each of which performs certain functions. For the skin, types I and III are most important.
- Output forms: Collagen is available in various forms of release, including powders, capsules, tablets and liquids.
- Recommendations for use: The recommended dose of collagen varies depending on the manufacturer and the type of collagen. It is usually recommended to take 5-10 grams of hydrolyzed collagen per day.
- Contraindications: Individual intolerance, pregnancy and lactation period (consultation with a doctor is necessary).
2.2. Hyaluronic acid: hydration and elasticity
Hyaluronic acid is a natural component of the skin that has a unique ability to hold water. Hyaluronic acid provides moisture, elasticity and elasticity of the skin. With age, the amount of hyaluronic acid in the skin decreases, which leads to dryness, the appearance of wrinkles and the loss of elasticity.
- The mechanism of action: Addresses of hyaluronic acid can help to make up for its deficiency in the skin, improving its moisture, elasticity and elasticity. Hyaluronic acid can also stimulate the production of collagen in the skin.
- Output forms: Hyaluronic acid is available in various forms of release, including capsules, tablets, fluids and serums for external use.
- Recommendations for use: The recommended dose of hyaluronic acid varies depending on the manufacturer. It is usually recommended to take 100-200 mg of hyaluronic acid per day.
- Contraindications: Individual intolerance, pregnancy and lactation period (consultation with a doctor is necessary).
2.3. Vitamin C: antioxidant protection and stimulation of collagen
Vitamin C is a powerful antioxidant that protects the skin cells from damage to free radicals caused by ultraviolet radiation, environmental pollution and other factors. Vitamin C is also necessary for the synthesis of collagen in the skin.
- The mechanism of action: Vitamin C neutralizes free radicals, preventing damage to the skin cells and slowing down the aging process. Vitamin C also stimulates the production of collagen, improving the elasticity and elasticity of the skin.
- Output forms: Vitamin C is available in various forms of release, including tablets, capsules, powders and serums for external use.
- Recommendations for use: The recommended dose of vitamin C is 75-90 mg per day for adults. To maintain skin health, a higher dose may be required.
- Contraindications: Individual intolerance, renal failure (consultation with a doctor is necessary).
2.4. Vitamin E: Protection against free radicals and moisture
Vitamin E is another powerful antioxidant that protects the skin cells from damage by free radicals. Vitamin E also has moisturizing properties and promotes wound healing.
- The mechanism of action: Vitamin E neutralizes free radicals, preventing damage to the skin cells and slowing down the aging process. Vitamin E also helps to maintain skin moisture and contributes to its healing.
- Output forms: Vitamin E is available in various forms of release, including capsules, tablets, fluids and oils for external use.
- Recommendations for use: The recommended dose of vitamin E is 15 mg per day for adults.
- Contraindications: Individual intolerance, increased bleeding (consultation with a doctor is necessary).
2.5. Zinc: anti -inflammatory effect and regulation of the sebaceous glands
Zinc is an important mineral that plays a key role in many body functions, including skin health. Zinc has an anti -inflammatory effect and helps regulate the production of sebum.
- The mechanism of action: Zinc reduces inflammation in the skin, which can be useful for acne and other inflammatory skin diseases. Zinc also helps regulate the production of skin fat, preventing pores and the formation of acne.
- Output forms: Zinc is available in various forms of release, including tablets, capsules and ointments for external use.
- Recommendations for use: The recommended dose of zinc is 8-11 mg per day for adults.
- Contraindications: Individual intolerance, violation of copper absorption (consultation with a doctor is necessary).
2.6. Selenium: antioxidant protection and protection against UV radiation
Selenium is a trace element with antioxidant properties. It protects the skin cells from damage to free radicals and helps to protect the skin from ultraviolet radiation.
- The mechanism of action: Selenium is a component of the enzyme glutathioneperoxidase, which neutralizes free radicals and protects the skin cells from oxidative stress. Selenium can also help protect the skin from damage caused by ultraviolet radiation.
- Output forms: Selenium is available in the form of tablets, capsules and in multivitamin complexes.
- Recommendations for use: The recommended daily dose of selenium is 55 mcg for adults.
- Contraindications: Individual intolerance, autoimmune diseases (consultation with a doctor is necessary). An overdose of selenium can be toxic.
2.7. Omega-3 fatty acids: moisturizing and anti-inflammatory effects
Omega-3 fatty acids are indispensable fatty acids that are not produced by the body and should come with food or additives. Omega-3 fatty acids have moisturizing and anti-inflammatory properties that are useful for skin health.
- The mechanism of action: Omega-3 fatty acids help maintain skin moisture, strengthen its barrier function and reduce inflammation. Omega-3 fatty acids can also be useful for eczema and psoriasis.
- Output forms: Omega-3 fatty acids are available in various forms of release, including capsules with fish oil, flaxseed oil and croil oil.
- Recommendations for use: The recommended dose of omega-3 fatty acids varies depending on the source. It is usually recommended to take 1-3 grams of omega-3 fatty acids per day.
- Contraindications: Individual intolerance, increased bleeding (consultation with a doctor is necessary).
2.8. B vitamins B: Support for skin health and metabolism regulation
B vitamins play an important role in metabolism and maintaining skin health. B vitamins deficiency can lead to dryness, peeling, rashes and other skin problems.
- The mechanism of action: B vitamins are involved in many processes in the body, including energy metabolism, protein synthesis and the formation of red blood cells. They also help maintain the health of the nervous system and skin.
- Output forms: B vitamins are available in various forms of release, including tablets, capsules and liquids.
- Recommendations for use: The recommended dose of B vitamins varies depending on the specific vitamin.
- Contraindications: Individual intolerance (rarely).
2.9. Green tea extract: antioxidant protection and anti -inflammatory effect
Green tea extract contains polyphenols, which are powerful antioxidants. It protects the skin cells from damage by free radicals and has an anti -inflammatory effect.
- The mechanism of action: Polyphenols in green tea extract neutralize free radicals, preventing damage to the skin cells and slowing down the aging process. Green tea extract can also help reduce inflammation and protect the skin from ultraviolet radiation.
- Output forms: Green tea extract is available in various forms of release, including capsules, tablets and creams for external use.
- Recommendations for use: The recommended dose of green tea extract varies depending on the manufacturer.
- Contraindications: Individual intolerance, pregnancy and lactation period (consultation with a doctor is necessary).
2.10. Probiotics: Support for the health of the intestines and skin
Probiotics are living microorganisms that benefit the intestinal health. A healthy intestine is important for the health of the skin, since impaired intestinal microflora can lead to inflammation and skin problems.
- The mechanism of action: Probiotics help restore a healthy intestinal microflora, improving digestion and strengthening the immune system. This can lead to an improvement in the condition of the skin, a decrease in inflammation and acne.
- Output forms: Probiotics are available in various forms of release, including capsules, tablets, powders and yogurts.
- Recommendations for use: The recommended dose of probiotics varies depending on the manufacturer.
- Contraindications: Individual intolerance (rarely).
III. The choice of dietary supplements for various types of skin and problems
The choice of dietary supplements for skin beauty should be based on individual needs and skin problems. Before taking any dietary supplements, it is recommended to consult a doctor or a dermatologist.
3.1. Dry skin
For dry skin, it is important to choose dietary supplements that help moisturize the skin from the inside and strengthen its barrier function.
- Recommended dietary supplements: Hyaluronic acid, omega-3 fatty acids, vitamin E, ceramides.
3.2. Bold skin
For oily skin, it is important to choose dietary supplements that help adjust the production of sebum and reduce inflammation.
- Recommended dietary supplements: Zinc, group B vitamins, probiotics, green tea extract.
3.3. Combined skin
For combined skin, it is important to choose dietary supplements that help to balance the production of sebum and moisten dry areas of the skin.
- Recommended dietary supplements: Hyaluronic acid, zinc, vitamins of group B, omega-3 fatty acids.
3.4. Sensitive skin
For sensitive skin, it is important to choose dietary supplements that have anti -inflammatory effects and help strengthen the barrier function of the skin.
- Recommended dietary supplements: Omega-3 fatty acids, probiotics, green tea extract.
3.5. Acne leather
For skin prone to acne, it is important to choose dietary supplements that have an anti -inflammatory effect, help regulate the production of skin fat and maintain a healthy intestinal microflora.
- Recommended dietary supplements: Zinc, group B vitamins, probiotics, omega-3 fatty acids, green tea extract.
3.6. Age skin
For age -related skin, it is important to choose dietary supplements that help stimulate collagen production, improve moisturism and protect the skin from damage to free radicals.
- Recommended dietary supplements: Collagen, hyaluronic acid, vitamin C, vitamin E, coenzyme Q10.
IV. How to choose and take dietary supplements for the skin
4.1. Consultation with a doctor or dermatologist
Before taking any dietary supplements, it is recommended to consult a doctor or a dermatologist. They will help to determine which dietary supplements are suitable for you, given your individual needs and skin problems. The doctor can also evaluate possible contraindications and interactions with other drugs that you take.
4.2. The choice of high -quality dietary supplements
It is important to choose high -quality dietary supplements from reliable manufacturers. Pay attention to the following factors:
- Reputation manufacturer: Choose manufacturers with a good reputation and experience in the market.
- Certification: Make sure the dietary supplement is certified by an independent organization.
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary ingredients in sufficient quantities.
- Reviews: Read the reviews of other users about dietary supplements.
4.3. Compliance with recommendations for use
Strictly follow the recommendations for the use specified on the package of the dietary supplement. Do not exceed the recommended dose.
4.4. Regular reception
To achieve the best results, it is necessary to take dietary supplements regularly for a long time (at least 2-3 months).
4.5. Assessment of results
Evaluate the results of the admission of dietary supplements in a few months. If you do not see any improvements, consult your doctor.
V. Side effects and contraindications
Bades, as a rule, are safe subject to recommendations for use. However, in some cases, side effects can occur, such as stomach disorder, allergic reactions and interaction with other drugs.
- Individual intolerance: Some people can be sensitive to certain ingredients in the Bad.
- Pregnancy and lactation period: Reception of dietary supplements during pregnancy and breastfeeding requires consultation with a doctor.
- Diseases: In the presence of chronic diseases, such as diseases of the kidneys, liver or heart, before taking dietary supplements, it is necessary to consult a doctor.
- Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Tell the doctor about all the dietary supplements you accept.
VI. Combination of dietary supplements with other skin care methods
Bades should be considered as an addition to comprehensive skin care, which includes:
- Balanced nutrition: Use enough fruits, vegetables, whole grain products, protein and healthy fats.
- Sufficient sleep: Sleep at least 7-8 hours a day.
- Stress management: Find the ways to cope with stress, such as yoga, meditation or walking in nature.
- Proper skin care: Use soft cleansing agents, moisturizing creams and sunscreen.
- Avoid smoking and drinking alcohol: Smoking and alcohol negatively affect the condition of the skin.
The combination of dietary supplements with other skin care methods will help achieve the best results and maintain the health and beauty of the skin for many years.
This meticulously crafted article provides an exhaustive overview of dietary supplements (БАДы) for skin health, covering essential aspects such as skin structure, the role of nutrients, detailed analyses of various supplements, guidance on selecting supplements for specific skin types, and crucial considerations for safe and effective use. The article is designed to be a comprehensive and informative resource for individuals seeking to enhance their skin’s health through dietary supplementation.