Dietary dietary supplements: radiance from the inside

Dietary dietary supplements: radiance from the inside

Chapter 1: The Foundation of Beauty: Leather as a mirror of the internal state

The skin, the largest organ of the human body, performs many vital functions: protection against external influences, temperature regulation, vitamin D synthesis and toxins elimination. Its condition is a reflection of the general health of the body. Pallor, rashes, dryness or premature wrinkles can signal internal problems such as nutrient deficiency, hormonal imbalance, digestive disorders or chronic stress. Skin care should be complex, including not only local funds, but also power correction and, if necessary, taking biologically active additives (BAD). Modern dermatology is increasingly considering the skin as part of a holistic system, which implies an emphasis on internal health to achieve external beauty.

1.1 structure and skin functions: Brief review

The skin consists of three main layers: epidermis, dermis and hypoderma.

• Epidermis: The outer layer that provides barrier function and protection against the environment. Consists of keratinocytes, melanocytes, langerganes and mercel cells. Keratinocytes synthesize keratin, protein, which provides strength and water resistance. Melanocytes produce melanin, a pigment that protects against ultraviolet radiation. Langerganes cells are involved in an immune response, and Merkel cells are responsible for tactile sensitivity. The epidermal cell renewal occurs constantly, which requires a sufficient amount of nutrients.

• Dermis: The middle layer containing collagen, elastin, hyaluronic acid, blood vessels, nerve endings, hair follicles and sebaceous glands. Collagen and elastin are responsible for the elasticity and elasticity of the skin. Hyaluronic acid holds moisture. Blood vessels provide nutrition and oxygen. The sebaceous glands produce skin lard, which moisturizes and protects the skin. Age -related changes in the dermis lead to the formation of wrinkles and loss of elasticity.

• Gipoderma: The deepest layer consisting of adipose tissue, which provides thermal insulation and cushioning. Fat tissue also serves as a source of energy. The thickness of the hypoderm varies depending on genetics, gender and age.

1.2 Factors affecting the condition of the skin:

The condition of the skin depends on many factors, both internal and external.

• Genetics: The type of skin, a tendency to certain diseases (for example, acne, eczema, psoriasis) are largely determined by genetic predisposition.

• Age: With age, the production of collagen, elastin and hyaluronic acid decreases, which leads to the loss of elasticity, the formation of wrinkles and dry skin. The epidermal cell renewal slows down.

• Hormonal background: Hormonal changes (for example, during pregnancy, menstruation, menopause) can affect the production of sebum, causing rashes or dry skin.

• Nutrition: The lack of vitamins, minerals and other nutrients can negatively affect the condition of the skin. An unbalanced diet, rich in sugar and processed products, can cause inflammation and worsen the condition of the skin.

• Environment: Solar radiation, air pollution, cold and wind can damage the skin and cause premature aging.

• Stress: Chronic stress can lead to hormonal disorders, inflammation and worsening of the skin condition.

• Incorrect care: The use of inappropriate cosmetics, insufficient cleansing or excessive exfoliation can damage the skin.

• Bad habits: Smoking and abuse of alcohol have a negative effect on the condition of the skin, leading to premature aging, worsening of the complexion and dehydration.

• Diseases: Some diseases (for example, diabetes mellitus, thyroid diseases, liver and kidney disease) can appear on the skin.

1.3 The role of dietary supplements in maintaining skin health:

Bades (biologically active additives) can serve as a valuable addition to a healthy lifestyle and skin care. They can help replenish the deficiency of nutrients, support the natural processes of regeneration and skin protection, as well as fight signs of aging. It is important to understand that dietary supplements are not a medicine and cannot replace good nutrition and proper skin care. Before starting to receive dietary supplements, it is recommended to consult a doctor or dermatologist to determine which additives are needed for you and in what dosage.

Chapter 2: Key nutrients for shining skin: what should be in the diet and additives

Healthy and radiant skin requires a sufficient amount of certain vitamins, minerals, antioxidants and other nutrients. In this chapter, we will consider key nutrients that play an important role in maintaining the health of the skin, and discuss how they can be obtained from food and dietary supplements.

2.1 Vitamins for skin health:

• Vitamin A (retinol and carotenoids): Vitamin A plays an important role in renewing skin cells, maintaining its elasticity and protecting against damage caused by solar radiation. Retinol, the active form of vitamin A, stimulates the production of collagen and elastin, reduces wrinkles and improves the texture of the skin. Carotinoids, such as beta-carotene, are antioxidants that protect the skin from free radicals.

  • Sources: Retinol is found in animal products, such as liver, eggs and dairy products. Carotinoids are found in vegetables and fruits of orange and green, such as carrots, pumpkin, spinach and broccoli.
  • Bad: Vitamin A is available in the form of retinol palmitate, retinol acetate and beta-carotene. It is important to observe the recommended dosage, since excess vitamin A can be toxic.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the skin from damage caused by free radicals, and stimulates the production of collagen. It also participates in the healing process of wounds and brightens pigment spots.

  • Sources: Vitamin C is found in citrus fruits, berries, kiwi, Bulgarian pepper and broccoli.
  • Bad: Vitamin C is available in the form of ascorbic acid, sodium ascorbate and other forms. Effective forms are considered liposomal vitamin C and ascorbic acid ether.

• Vitamin E (tocopherol): Vitamin E is another powerful antioxidant that protects the skin from damage caused by free radicals, and moisturizes it. It also helps to reduce inflammation and accelerate wound healing.

  • Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
  • Bad: Vitamin E is available in the form of alpha-tocopherol and other tocopherols. It is preferable to choose a natural form of vitamin E (d-alpha tocopherol), not a synthetic (DL-alpha-Tocopherol).

• Vitamin D (calciferol): Vitamin D plays an important role in regulating the growth of skin cells and maintaining its immunity. Vitamin D deficiency can be associated with various skin diseases such as eczema, psoriasis and acne.

  • Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also found in fatty fish, eggs and dairy products.
  • Bad: Vitamin D is available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is more effective than vitamin D2.

• B vitamins B: B vitamins play an important role in the metabolism of skin cells, maintaining its health and moisturizing.

  • Biotin (Vitamin B7): Biotin is necessary for the health of hair, skin and nails. It is involved in the synthesis of keratin, the main protein of which these structures consist. Biotin deficiency can lead to hair loss, dry skin and fragility of nails.
    • Sources: Liver, eggs, nuts, seeds and avocados.
    • Bad: Biotin is available in the form of separate additives or as part of group B vitamins.
  • Niacin (Vitamin B3): Niacin helps to improve blood circulation in the skin, reduce inflammation and protect it from damage caused by solar radiation. It can also help reduce redness and skin irritation.
    • Sources: Meat, fish, poultry, nuts and whole grains.
    • Bad: Niacin is available in the form of nicotinic acid and nicotinamide. Nicotinic acid can cause redness of the skin (tides), so nicotinamide is a more preferable option.

2.2 Minerals for the health of the skin:

• Zinc: Zinc plays an important role in wound healing, maintaining immunity and protecting the skin from inflammation. It can also help reduce the production of sebum and prevent the appearance of acne.

  • Sources: Meat, poultry, seafood, nuts, seeds and whole grains.
  • Bad: Zinc is available in the form of zinc citrate, zinc of the picoline and other forms. Qing Picoline is well absorbed.

• Selenium: Selenium is an antioxidant that protects the skin from damage caused by free radicals. It also participates in the regulation of the immune system and can help reduce inflammation.

  • Sources: Seafood, Brazilian nuts, liver and eggs.
  • Bad: Selenium is available in the form of selenometyinine and sodium selenite. Seleenomeinonin is well absorbed.

• Silicon: Silicon plays an important role in the synthesis of collagen and elastin, supporting the elasticity and elasticity of the skin. He can also help strengthen hair and nails.

  • Sources: Whole grain products, vegetables and fruits.
  • Bad: Silicon is available in the form of silicon dioxide, silicic acid and other forms.

• Copper: Copper is necessary for the synthesis of collagen and elastin, as well as to protect the skin from damage caused by free radicals.

  • Sources: Liver, seafood, nuts and seeds.
  • Bad: Copper is available in the form of gluconate and media copper copper. When taking zinc, it is recommended to take copper additionally, since zinc can violate the absorption of copper.

2.3 antioxidants to protect the skin:

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that protects the skin from damage caused by free radicals, and is involved in the production of energy in cells. It can also help reduce wrinkles and improve the skin texture.

  • Sources: Meat, fish, poultry and nuts.
  • Bad: COQ10 is available in the form of Kilikhinon and Kilikhinol. KOLIKHINOL is a more active form of COQ10.

• Resveratrol: Resveratrol is an antioxidant contained in red wine, grapes and berries. It protects the skin from damage caused by free radicals, and can help reduce inflammation and slow down the aging process.

  • Sources: Red wine, grapes and berries.
  • Bad: Resveratrol is available as separate additives or as part of antioxidants.

• Astaxanthin: Astaxantin is a powerful antioxidant, which is contained in microal seeds, salmon and shrimp. It protects the skin from damage caused by solar radiation, and can help reduce wrinkles and improve skin elasticity.

  • Sources: Salmon, shrimp and micro -crossbars.
  • Bad: Astaxantin is available as separate additives.

2.4 Other useful components for the health of the skin:

• Collagen: Collagen is the main structural protein of the skin, providing its elasticity and elasticity. With age, the production of collagen decreases, which leads to the formation of wrinkles and the loss of skin elasticity.

  • Sources: Collagen is found in animal products, such as bones, cartilage and skin.
  • Bad: Collagen is available in the form of hydrolyzed collagen, which is easier to absorb by the body. There are various types of collagen, which can be more or less effective for different purposes. For the health of the skin, the most useful collagen type I and III.

• Hyaluronic acid: Hyaluronic acid is a moisturizing component contained in the skin and holds moisture. With age, the content of hyaluronic acid in the skin decreases, which leads to dryness and the formation of wrinkles.

  • Sources: Hyaluronic acid is contained in the skin and cartilage.
  • Bad: Hyaluronic acid is available in the form of capsules and tablets. It is also used in cosmetics for external use.

• Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that are important to the health of the skin. They help reduce inflammation, moisturize the skin and protect it from damage caused by solar radiation.

  • Sources: Fat fish (salmon, mackerel, sardins), linen seed, chia seeds and walnuts.
  • Bad: Omega-3 fatty acids are available in the form of fish oil, croil oil and vegetable oils, such as linseed oil and chia oil.

• Probiotics: Probiotics are useful bacteria that live in the intestines. They help improve digestion, strengthen the immune system and reduce inflammation. Healthy intestines directly affect the condition of the skin. Dysbacteriosis can lead to skin problems, such as acne, eczema and rosacea.

  • Sources: Enzymed products (yogurt, kefir, sauerkraut).
  • Bad: Probiotics are available in the form of capsules and powders. It is important to choose probiotics containing various strains of bacteria.

Chapter 3: Bades to solve specific skin problems:

Various types of skin and skin diseases require an individual approach to choosing dietary supplements. In this chapter, we will consider which dietary supplements can be useful for solving specific skin problems, such as acne, dryness, aging and pigmentation.

3.1 dietary supplements against acne:

Acne (acne) is a common skin disease characterized by acne, acne and inflammation. The causes of acne can be different: hormonal imbalance, excessive secretion of sebum, bacterial infection and inflammation.

• Zinc: Zinc helps reduce the production of skin fat, has anti -inflammatory properties and supports immunity.
• Omega-3 fatty acids: Omega-3 fatty acids help reduce inflammation and improve the condition of the skin.
• Probiotics: Probiotics help to improve digestion and reduce inflammation, which can positively affect the condition of the skin with acne.
• Vitamin A: Vitamin A (retinol) can help reduce the production of sebum and improve skin cells. Retinol should be used with caution and under the supervision of a doctor, as it can cause side effects.
• Curcumin: Kurkumin is a powerful antioxidant and has anti -inflammatory properties. It can help reduce inflammation with acne.

3.2 dietary supplements for dry skin:

Dry skin is characterized by a lack of moisture and lipids, which leads to peeling, itching and irritation.

• Omega-3 fatty acids: Omega-3 fatty acids help moisturize the skin from the inside and improve its barrier function.
• Hyaluronic acid: Hyaluronic acid helps to retain moisture in the skin.
• Vitamin E: Vitamin E is an antioxidant and helps to moisturize the skin.
• Ceramides: Ceramides are lipids contained in the skin and help maintain its barrier function. Reception of dietary supplements with ceramides can help restore the barrier function of the skin and reduce dryness.
• Evening primrose oil: Evening primrose oil contains gamma-linolenic acid (GLA), which is omega-6 fatty acid. GLA can help reduce inflammation and improve the condition of the skin with dryness and eczema.

3.3 dietary supplements against skin aging:

Skin aging is a natural process characterized by the loss of elasticity, the formation of wrinkles and age spots.

• Collagen: Collagen helps maintain the elasticity and elasticity of the skin.
• Hyaluronic acid: Hyaluronic acid helps moisturize the skin and reduce wrinkles.
• Vitamin C: Vitamin C is an antioxidant and stimulates the production of collagen.
• Coenzim Q10 (COQ10): COQ10 is an antioxidant and is involved in the production of energy in cells.
• Resveratrol: Resveratrol is an antioxidant and protects the skin from damage caused by free radicals.
• Astaxanthin: Astaxantin is a powerful antioxidant and protects the skin from damage caused by solar radiation.
• DMAE (dimethylaminoethanol): DMAE can help improve skin tone and reduce wrinkles.

3.4 dietary supplements to reduce pigmentation:

Pigmentation is a change in skin color caused by excessive production of melanin. Pigment spots can be caused by solar radiation, hormonal changes or inflammation.

• Vitamin C: Vitamin C helps to lighten pigment spots.
• Glutathione: Glutation is an antioxidant and can help to lighten pigment spots.
• Pine bark extract: Pine cortex extract contains antioxidants that can help reduce pigmentation and protect the skin from damage caused by solar radiation.
• Niacinamide (vitamin B3): Niacinamide can help reduce pigmentation and improve complexion.
• Liquopin: Lycopine is an antioxidant contained in tomatoes. It can help protect the skin from damage caused by solar radiation, and reduce pigmentation.

Chapter 4: the correct choice and application of dietary supplements: how to avoid mistakes and get the maximum benefit

The choice and application of dietary supplements requires a responsible approach and understanding of the basic principles. Incorrect choice or dosage can not only not benefit, but also harm health.

4.1 Consultation with a doctor or dermatologist:

Before taking any dietary supplement, you need to consult a doctor or a dermatologist. The doctor will be able to assess the condition of your skin, identify possible causes of skin problems and recommend suitable additives in the correct dosage. It is important to inform the doctor about all drugs taken and existing diseases, since dietary supplements can interact with medicines and worsen the course of some diseases. Especially important is the consultation of a doctor for pregnant women and nursing women, as well as for people with liver and kidney diseases.

4.2 Study of the composition and quality certificates:

Before buying dietary supplements, you need to carefully study the composition of the product. Make sure that the composition indicates active ingredients in a sufficient concentration. Pay attention to the presence of excipients, such as dyes, flavors and preservatives that can cause allergic reactions. It is preferable to choose dietary supplements certified by independent organizations that confirm the quality and safety of the product. In Russia, this can be, for example, a sign of compliance with GOST R or the availability of a certificate of state registration (SGR). Abroad, these can be NSF International, USP Verified or Consumerlab.com.

4.3 Selecting the form of release and dosage:

Bad is available in various forms of release: capsules, tablets, powders, liquids and chewing sweets. The choice of release form depends on your preferences and characteristics of the body. Capsules and tablets are usually more convenient to use, but powders and liquids can be absorbed faster. The dosage of dietary supplements must be observed in accordance with the doctor’s recommendations or instructions on the package. Do not exceed the recommended dosage, as this can lead to side effects. Start taking a low dose dietary supplement and gradually increase it to the recommended to evaluate tolerance.

4.4 compatibility of dietary supplements with other drugs and additives:

Some dietary supplements can interact with other drugs and additives, enhancing or weakening their effect. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood), and St. John’s wort can reduce the effectiveness of some antidepressants and contraceptives. Before taking dietary supplements, you need to consult a doctor to make sure that they do not interact with other medicines and additives that you take.

4.5 Rules for storing dietary supplements:

It is necessary to store dietary supplements in accordance with the instructions on the package. Typically, dietary supplements are stored in a dry, cool and dark place inaccessible to children. Do not store dietary supplements in the bathroom, as there is increased humidity. Do not use dietary supplement after expiration of the expiration date.

4.6 Evaluation of effectiveness and side effects:

After the start of receiving dietary supplements, it is necessary to monitor the changes in the skin of the skin and general well -being. The effect of admission of dietary supplements may not be noticeable immediately, but after a few weeks or months. If you notice any side effects, such as allergic reactions, digestive disorder or headache, stop taking dietary supplements and consult a doctor.

4.7 Individual approach and patience:

The choice and use of dietary supplements for the health of the skin is an individual process. What is suitable for one person may not be suitable for another. Do not expect instant results. To achieve the desired effect, it is necessary to observe a healthy lifestyle, eat properly, take care of the skin and regularly take dietary supplements in accordance with the doctor’s recommendations. Be patient and do not give up if the results do not appear immediately.

Chapter 5: Promising directions in dietary supplements for skin health:

Science is constantly developing, and new studies are arising to the effect of dietary supplements on the health of the skin. In this chapter, we will consider promising areas in research and new components that can become useful for maintaining the beauty and health of the skin in the future.

5.1 Study of the effect of the microbioma of the skin on its condition:

Skin microbia is a set of microorganisms that live on the surface of the skin. The composition of the microbioma can affect the condition of the skin, its immunity and susceptibility to various diseases. Studies show that the imbalance of the skin microbioma can be associated with acne, eczema, rosacea and other skin problems. A promising area is the development of dietary supplements that can help restore the balance of the skin microbioma and improve its condition. For example, the effectiveness of probiotics and prebiotics for external use is studied.

5.2 Development of new antioxidants and anti -inflammatory drugs:

The search for new antioxidants and anti -inflammatory drugs that can protect the skin from damage caused by free radicals and inflammation is an important area of research. Scientists study the potential of plant extracts, such as green tea extract, grenade extract and grape seed extract, as sources of new antioxidants. The effectiveness of new forms of vitamins and minerals is also studied, which are better absorbed by the body and have a more pronounced effect.

5.3 Study of the role of genetics in the effectiveness of dietary supplements:

Genetic factors can affect the effectiveness of dietary supplements. Some people can better absorb and use certain nutrients than others. Studies in the field of nutrigenetics are aimed at studying the relationship between genes and nutrients. In the future, this can allow the development of personalized recommendations for nutrition and admission of dietary supplements based on the human genetic profile.

5.4 Study of the influence of dietary supplements on epigenetic factors:

Epigenetics is a study of changes in genes expression that are not associated with changes in DNA. Epigenetic factors can affect the condition of the skin, its susceptibility to diseases and the aging process. Studies show that some dietary supplements, such as resveratrol and curcumin, can affect epigenetic factors and slow down the process of skin aging. Further studies in this area can lead to the development of new dietary supplements that will affect epigenetic mechanisms and improve skin health.

5.5 Development of dietary supplements using nanotechnologies:

Nanotechnologies allow you to create microscopic particles that can deliver active dietary supplements directly to the skin cells. This can increase the efficiency of dietary supplements and reduce side effects. For example, nanocapsules with vitamins, antioxidants and peptides are developed, which can penetrate into the deep layers of the skin and have a purposeful effect.

Chapter 6: Realistic expectations and long -term perspective:

Bades for the health of the skin can be a useful addition to comprehensive skin care, but it is important to have realistic expectations and understand that they are not a magic pill.

• Bades do not replace a healthy lifestyle and proper skin care: Bades are most effective in combination with a healthy lifestyle, which includes a balanced diet, a sufficient amount of sleep, regular physical exercises and rejection of bad habits. It is also important to properly care for the skin, using suitable cosmetics and protecting it from solar radiation.

• The results may not be noticeable immediately: The effect of admission of dietary supplements may not be noticeable immediately, but after a few weeks or months. This is due to the fact that the body needs time to absorb nutrients and restore skin cells. Be patient and do not stop taking dietary supplements if the results do not appear immediately.

• Individual results may differ: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, genetic predisposition and lifestyle. What is suitable for one person may not be suitable for another.

• Bades cannot cure all skin diseases: Bades can help improve the condition of the skin in some skin diseases, but they cannot cure all diseases. In case of serious skin diseases, you must consult a doctor and follow his recommendations.

• Safety and quality of dietary supplements are important: Choose a dietary supplement from reliable manufacturers who have certificates of quality and conformity. Before you start taking dietary supplements, consult your doctor to make sure that they are safe for you and do not interact with other medicines that you take.

In the long run, taking dietary supplements for skin health can help maintain her health and beauty, slow down the aging process and improve the condition with some skin problems. However, it is important to remember realistic expectations, observe a healthy lifestyle and properly care for the skin. Only an integrated approach will achieve the best results and maintain the health and beauty of the skin for many years.