Dietary supplements for skin beauty: scientific review, components, application and effectiveness
I. Skin: Fundamentals of the structure and functions
Before considering the influence of biologically active additives (dietary supplements) on the beauty of the skin, it is necessary to understand its basic structure and functions. Skin is the largest organ of the human body, which performs vital roles in protection, temperature regulation, sensory perception and synthesis of vitamin D.
A. Skin layers:
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Epidermis: The outer layer that provides a barrier against external factors, such as ultraviolet radiation, pathogens and chemicals. Consists of five layers:
- The horn layer (Stratum corneum): It consists of dead keratinocytes containing keratin. Provides water resistance and protection. Constantly updated by desquamation (peeling).
- Shiny layer (Stratum Lucidum): A thin, transparent layer present only in thick skin (palms and soles).
- Grain layer (Stratum Granulosum): Keratinocytes contain granules of keratogialin, predecessor of Keratin.
- Surpable layer (Stratum Spinosum): Contains the Langerganes cells (immune cells) and desmosomes (intercellular compounds).
- Basal layer (Stratum Basale): The deepest layer of the epidermis containing keratinocytes, melanocytes (produce melanin, pigment that protects from UV radiation) and Merkel cells (sensory cells).
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Dermis: A layer located under the epidermis containing collagen, elastin, hyaluronic acid, blood vessels, nerve endings, hair follicles and sebaceous glands.
- Sosochka layer (Stratum papillare): The upper layer of the dermis containing papillae, pushing the epidermis. Contains capillaries that feed the epidermis and sensory nerve endings.
- Mesh layer (Stratum Reticulare): The deep layer of the dermis containing dense connective tissue rich in collagen and elastin, which provide the strength and elasticity of the skin.
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Hypoderm (subcutaneous tissue): A layer located under the derma, consisting of adipose tissue, blood vessels and nerves. Serves for thermal insulation, depreciation and storage of energy.
B. The main functions of the skin:
- Protection: Barrier against mechanical damage, ultraviolet radiation, pathogens and chemicals.
- Temperature regulation: Control of body temperature through sweating and vasoconstriction/vasodilation of blood vessels.
- Sensory perception: The feeling of touch, pain, temperature and pressure through the nerve endings.
- Vitamin D: Vitamin D production under the influence of ultraviolet radiation.
- Immune function: The presence of immune cells (for example, langerganic cells) in the skin to protect against pathogens.
- Excretion: The removal of a small number of toxins and waste through the sweat glands.
II. Factors affecting the beauty of the skin:
The beauty of the skin is influenced by numerous factors, both internal (genetics, hormonal background, general state of health), and external (environmental impact, nutrition, lifestyle).
A. Internal factors:
- Genetics: Determines the type of skin, a tendency to certain skin diseases (for example, acne, eczema), aging rate.
- Hormonal background: Hormones (for example, estrogen, testosterone, cortisol) affect the production of skin fat, skin hydration and cell regeneration rate. Hormonal changes associated with pregnancy, menopause or taking hormonal drugs can have a significant effect on the condition of the skin.
- Age: With age, the production of collagen and elastin decreases, which leads to the appearance of wrinkles, a decrease in elasticity and thinning of the skin.
- General health: Chronic diseases (for example, diabetes, thyroid diseases, autoimmune diseases) can negatively affect the condition of the skin.
B. External factors:
- Ultraviolet radiation (UV): The main factor of skin aging, causing damage to collagen and elastin, the formation of wrinkles, age spots and increasing the risk of skin cancer.
- Environmental pollution: Contaminated air contains particles that can penetrate the skin and cause inflammation, oxidative stress and premature aging.
- Smoking: Smoking reduces the blood supply to the skin, worsens the production of collagen and elastin, leads to wrinkles and dull complexion.
- Inal meals: The deficiency of nutrients (for example, vitamins, minerals, antioxidants) can negatively affect the condition of the skin.
- Lack of sleep: The lack of sleep can increase the level of cortisol, stress hormone, which can worsen the condition of the skin and cause inflammation.
- Stress: Chronic stress can have a negative effect on the skin, causing acne, eczema and other skin diseases.
- Incorrect skin care: The use of aggressive cleansers, insufficient hydration and lack of sun protection can damage the skin.
III. The role of dietary supplements in maintaining skin beauty:
Bades are biologically active food additives designed to replenish the nutrient deficiency and improve the overall state of health. Some dietary supplements can have a positive effect on the beauty of the skin, thanks to their antioxidant, anti -inflammatory and moisturizing properties.
A. The main components of dietary supplements for skin beauty:
- Collagen: The main structural protein of the skin, providing strength and elasticity. Reception of collagen peptides can stimulate the production of its own collagen in the skin, reducing wrinkles and improving elasticity. Various types of collagen (type I, type III) can have different effects. Studies show that the oral intake of collagen can improve skin hydration and reduce the depth of wrinkles.
- Hyaluronic acid: A moisturizing component that can hold a large amount of water. Reception of hyaluronic acid can improve skin hydration, reduce dryness and wrinkles. Hyaluronic acid is an important component of the extracellular matrix of the skin and plays a key role in maintaining its elasticity and elasticity.
- Vitamin C (ascorbic acid): A powerful antioxidant that protects the skin from damage caused by free radicals. Vitamin C is also necessary for collagen synthesis. Vitamin C deficiency can lead to a decrease in collagen production and a worsening skin condition. Local and oral use of vitamin C can reduce pigmentation and improve skin tone.
- Vitamin E (Tokoferol): An antioxidant that protects the skin from damage caused by ultraviolet radiation and other environmental factors. Vitamin E also has anti -inflammatory properties. It is often used in combination with vitamin C to enhance the antioxidant effect.
- Vitamin A (retinol and retinoids): Participates in the regulation of growth and differentiation of skin cells. Retinoids stimulate collagen production, reduce wrinkles and improve the skin texture. Taking vitamin A requires caution, since excess can be toxic.
- Zinc: An important mineral for the health of the skin. It has anti -inflammatory and antibacterial properties. Zinc can help in the treatment of acne and other skin diseases. Zinc deficiency can lead to a delay in wound healing and a worsening of the skin condition.
- Selenium: An antioxidant that protects the skin from damage caused by free radicals. Selenium also plays a role in maintaining skin elasticity.
- Biotin (Vitamin B7): It is important for the health of hair, skin and nails. Biotin deficiency can lead to dry skin, hair loss and fragility of nails.
- Omega-3 fatty acids: Izoable fatty acids with anti -inflammatory properties. Reception of omega-3 fatty acids can improve skin hydration, reduce inflammation and protect against damage caused by ultraviolet radiation. The main sources of omega-3 fatty acids are fish oil, linseed oil and chia seeds.
- Astaxanthin: A powerful antioxidant obtained from seaweed. Astaxantin can protect the skin from damage caused by ultraviolet radiation and reduce wrinkles.
- Coenzim Q10 (COQ10): The antioxidant involved in the production of energy in cells. COQ10 can protect the skin from damage caused by free radicals, and improve its elasticity. With age, the COQ10 level in the skin decreases.
- Green tea extract: Contains polyphenols with antioxidant and anti -inflammatory properties. Green tea extract can protect the skin from damage caused by ultraviolet radiation, and reduce inflammation.
- Extract of grape seeds: Contains pro -Aantocyanidines, powerful antioxidants. The extract of grape seeds can protect the skin from damage caused by free radicals, and improve its microcirculation.
- Ceramides: Lipids that make up an important part of the skin barrier. Taking ceramides can improve skin hydration and strengthen its protective functions. Ceramides help retain moisture in the skin and prevent its dryness.
- MSM (methylsulfonylmetane): Organic compound of sulfur, which has anti -inflammatory properties. MSM can improve the condition of the skin, hair and nails.
B. Forms of producing dietary supplements for skin beauty:
Dietary supplements for skin beauty are produced in various forms, including:
- Capsules: Convenient form for receiving dosed components.
- Tablets: Similar to capsules, but can be more slowly released.
- Powders: You can mix with water, juice or other drinks.
- Liquid forms: Easily absorbed and can be added to drinks or food.
- Chewing pastries: Suitable for people who have difficulty swallowing tablets or capsules.
IV. Scientific data on the effectiveness of dietary supplements for skin beauty:
The effectiveness of dietary supplements for skin beauty is the subject of active scientific research. Some studies confirm the positive effect of certain components on the condition of the skin, while other studies do not show significant results. It is important to consider that the results of research can vary depending on the dosage, duration of administration, quality of dietary supplements and individual characteristics of the body.
A. Collagen:
Numerous studies have shown that the oral intake of collagen peptides can improve skin hydration, reduce the depth of wrinkles and increase its elasticity. Meta-analysis published in the journal Journal of Cosmetic Dermatologyshowed that taking collagen peptides for 8-12 weeks significantly improves skin hydration and reduces wrinkles. Another study published in the journal Skin Pharmacology and Physiologyshowed that taking collagen peptides improves the structure of collagen in the skin.
B. Hyaluronic acid:
Some studies have shown that the oral intake of hyaluronic acid can improve skin hydration and reduce dryness. Research published in the journal Clinical, Cosmetic and Investigational Dermatologyshowed that taking hyaluronic acid for 12 weeks significantly improves skin hydration and reduces the depth of wrinkles.
C. Vitamin C:
Vitamin C plays an important role in the synthesis of collagen and protect the skin from damage caused by free radicals. Studies have shown that the intake of vitamin C can improve skin tone, reduce pigmentation and protect against damage caused by ultraviolet radiation.
D. Vitamin E:
Vitamin E is an antioxidant that protects the skin from damage caused by free radicals. Studies have shown that vitamin E intake can improve skin hydration and protect against damage caused by ultraviolet radiation.
E. Zinc:
Zinc has anti -inflammatory and antibacterial properties and can help in the treatment of acne and other skin diseases. Studies have shown that zinc intake can reduce inflammation and improve the skin condition with acne.
F. Omega-3 fatty acids:
Omega-3 fatty acids have anti-inflammatory properties and can improve skin hydration. Studies have shown that the intake of omega-3 fatty acids can reduce inflammation and improve the condition of the skin with eczema and psoriasis.
V. How to choose the right dietary supplement for skin beauty:
When choosing dietary supplements for skin beauty, several important factors must be taken into account:
A. Composition: Carefully study the composition of the dietary supplement and make sure that it contains the components you need in a sufficient dosage. Pay attention to the presence of clinically proven effectiveness of components.
B. Quality: Choose dietary supplements from well -known and trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP).
C. Dosage: Follow the dosage recommendations indicated on the Bad packaging. Do not exceed the recommended dose, as this can lead to undesirable side effects.
D. Form of release: Choose a dietary supplement release form, which is most convenient for you for receiving.
E. Individual features: Consider your individual characteristics of the body, such as allergies, chronic diseases and medications taken. Consult a doctor before taking dietary supplements, especially if you have any health problems.
F. Reviews: Read the reviews of other people who took this dietary supplement. This can help you make an idea of its effectiveness and possible side effects.
VI. Possible side effects and contraindications:
Reception of dietary supplements, like any other additives, can cause side effects in some people. The most common side effects include:
- Digestive disorders: Nausea, vomiting, diarrhea, constipation.
- Allergic reactions: Skin rash, itching, urticaria.
- Interaction with drugs: Some dietary supplements can interact with medicines, reducing or enhancing their effect.
- Toxicity: Taking high doses of certain dietary supplements can be toxic for the body.
Contraindications:
- Pregnancy and lactation: Reception of dietary supplements during pregnancy and lactation requires special caution and consultation with a doctor.
- Childhood: Reception of dietary supplements by children requires consultation with a pediatrician.
- Individual intolerance: Do not take dietary supplements if you have individual intolerance to any of its components.
- Chronic diseases: In the presence of chronic diseases, consult a doctor before taking dietary supplements.
VII. Bades and an integrated approach to the beauty of the skin:
It is important to understand that dietary supplements are not a magic tablet that instantly transform your skin. They are only one of the components of an integrated approach to maintaining the beauty of the skin. To achieve the best results, it is necessary to combine the use of dietary supplements with proper nutrition, sufficient moisture, regular skin care and protection against harmful environmental factors.
A. Proper nutrition:
A balanced diet, rich in fruits, vegetables, whole cereals and healthy fats, provides the body with the necessary nutrients for the health of the skin. Use products rich in antioxidants (for example, berries, green tea), vitamins (for example, vitamin C, vitamin E) and minerals (for example, zinc, selenium).
B. sufficient moisture:
Support a sufficient level of hydration of the body by drinking enough water during the day. Moisturized skin looks more elastic and radiant.
C. Regular skin care:
Clean, moisturize and protect the skin from the sun regularly. Use soft cleansing agents that moisturize creams suitable for your skin type, and sunscreen with high SPF.
D. Protection against harmful environmental factors:
Avoid a long stay in the sun, protect the skin from contaminated air and quit smoking.
E. Healthy lifestyle:
Saw enough, avoid stress and regularly engage in physical exercises. A healthy lifestyle helps to improve the general state of health and, as a result, improve the condition of the skin.
VIII. Prospects and future research:
Studies in the field of dietary supplements for skin beauty continue, and in the future we can expect new, more effective and safe products. In particular, the promising areas of research are:
- Studying the influence of the microbioma of the skin on the effectiveness of dietary supplements: Skin microbia is a set of microorganisms that live on the surface of the skin. Studies show that skin microbia plays an important role in maintaining its health and beauty. In the future, it is possible to create dietary supplements aimed at improving the skin microbioma and increasing the efficiency of other components.
- Development of dietary supplements aimed at protecting against aggressive environmental impact: Air pollution, ultraviolet radiation and other environmental factors have a negative effect on the skin. In the future, it is possible to create dietary supplements containing components that protect the skin from these harmful factors.
- Individualized approach to the choice of dietary supplements: Development of tests that allow you to determine the individual needs of the skin and choose the most suitable dietary supplements for each person.
- Studying the influence of dietary supplements on epigenetic changes in the skin: Epigenetics is a study of changes in the expression of genes that are not associated with a change in the sequence of DNA. Studies show that environmental factors and nutrition can cause epigenetic changes in the skin that affect its condition. In the future, it is possible to create dietary supplements affecting epigenetic changes in the skin and contributing to its rejuvenation.
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XI. List of literature (not included, as indicated in the task)
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