How to choose dietary supplements for skin health

How to choose dietary supplements for skin health: full guidance

I. Understanding the skin and its needs

Healthy skin is a reflection of the general condition of the body. The skin performs many important functions, including protection against external influences (UV radiation, pollution), body temperature regulation, vitamin D synthesis and toxins elimination. Its condition depends on many factors: genetics, age, diet, lifestyle, level of stress, as well as environmental impact. Before proceeding with the choice of biologically active additives (dietary supplements), it is important to understand the basic needs of the skin and factors affecting its health.

• Skin structure: The skin consists of three main layers:

  • Epidermis: The upper layer responsible for protection. Consists of keratinocytes that produce keratin (protein that provides strength and waterproof), melanocytes (produces melanin from UV radiation), Langerganes cells (immune protection) and Merkel cells (sensitivity to touch).
  • Dermis: The middle layer containing collagen and elastin (proteins that provide elasticity and elasticity), blood vessels, nerve endings, hair follicles and sebaceous glands.
  • Hypoderm (subcutaneous tissue): The lowest layer, consisting mainly of adipose tissue, which serves as a heat insulator and a shock absorber.

• The main needs of the skin:

  • Moisturization: Maintaining the optimal moisture level is necessary for elasticity, elasticity and skin protection.
  • Nutrition: The skin needs vitamins, minerals and antioxidants for normal functioning and regeneration.
  • UV protection protection: Ultraviolet radiation causes photo because skin DNA damage and increases the risk of skin cancer.
  • Free radical protection: Free radicals are unstable molecules that damage skin cells and contribute to aging.
  • Regeneration: The skin is constantly updated, and this process requires enough nutrients.
  • Collagen and Elastin: Maintaining the production of collagen and elastin ensures the elasticity and elasticity of the skin, preventing the appearance of wrinkles.

• Factors affecting the health of the skin:

  • Age: With age, the production of collagen and elastin decreases, the skin becomes thinner and less elastic.
  • Diet: The lack of vitamins, minerals and antioxidants can adversely affect the condition of the skin.
  • Stress level: Stress can cause inflammation and worsen the condition of the skin.
  • Dream: The lack of sleep can lead to dullness of the skin and the appearance of dark circles under the eyes.
  • Smoking: Smoking damages collagen and elastin, accelerates the aging of the skin.
  • Alcohol: Alcohol dehydrates the skin and can cause inflammation.
  • Environmental pollution: Contaminated air contains free radicals that damage the skin.
  • UV radiation: A long-term exposure to UV radiation causes photoaging, damage to skin cells and increases the risk of skin cancer.
  • Hormonal background: Hormonal changes can affect the condition of the skin, causing acne, dryness or pigmentation.
  • Diseases: Some diseases (for example, eczema, psoriasis) can affect the condition of the skin.

II. Key vitamins and minerals for skin health

The lack of certain vitamins and minerals can manifest itself in the form of various problems with skin, such as dryness, acne, eczema and slow healing of wounds. Bades can help make up for the deficiency of these substances and improve the condition of the skin.

• Vitamin A (retinol, retinal, retinoic acid, beta-carotene):

  • Functions: It is necessary for the growth and differentiation of skin cells, the regulation of the production of sebum, protection against UV radiation and antioxidant protection. Retinoids (vitamin A) are used to treat acne, reduce wrinkles and improve skin texture.
  • Deficiency: Dry skin, peeling, acne, worsening wound healing.
  • Sources: Retinol (animal products: liver, eggs, dairy products), beta-carotene (plant products: carrots, sweet potatoes, spinach).
  • Cautions: Excess vitamin A can be toxic. Pregnant women should avoid high doses of retinol, as this can lead to congenital defects. Beta-carotene is non-toxic even in large doses.
  • Bad: Retinol palmate, retinol acetate, beta-carotene.

• Vitamin C (ascorbic acid):

  • Functions: A powerful antioxidant necessary for the synthesis of collagen, protection against UV radiation and lightening of the skin. Helps reduce inflammation and accelerate wound healing.
  • Deficiency: Dry skin, slow healing of wounds, bleeding gums, reduction of immunity.
  • Sources: Citrus fruits, berries, pepper, broccoli, spinach.
  • Cautions: In large doses, a stomach disorder can cause.
  • Bad: Ascorbic acid, sodium ascorbate, ascorbal Palmitate (liposomal form with better digestibility).

• Vitamin E (Tokoferol):

  • Functions: A powerful antioxidant that protects the skin cells from damage by free radicals moisturizes the skin, reduces inflammation and improves wound healing.
  • Deficiency: Dry skin, increased sensitivity to UV radiation.
  • Sources: Vegetable oils, nuts, seeds, avocados, spinach.
  • Cautions: In large doses, the risk of bleeding can increase.
  • Bad: Alfa-Tokoferol, tocopheril acetate, mixed tocopherols.

• Vitamin D (calciferol):

  • Functions: It is important for immune function, regulation of skin cell growth and inflammation protection. Participates in the regulation of the differentiation of keratinocytes. Vitamin D deficiency is associated with an increased risk of development of psoriasis and eczema.
  • Deficiency: Dryness of the skin, itching, deterioration of symptoms of psoriasis and eczema.
  • Sources: Sunlight (synthesized in the skin under the influence of UV radiation), oily fish, egg yolks, enriched products (milk, juices).
  • Cautions: Excess vitamin D can be toxic.
  • Bad: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective.

• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

  • Functions: They play an important role in the metabolism of skin cells, maintaining the health of the nervous system and improving blood circulation.
    • B1 (TIAMIN): Participates in the metabolism of carbohydrates necessary for the health of the skin.
    • B2 (riboflavin): It is necessary for the growth and restoration of skin cells. Deficiency can cause dry skin and cracks in the corners of the mouth.
    • B3 (Niacin): Improves blood circulation, reduces redness and inflammation, helps retain moisture in the skin. Niacinamide (Amid Niacin) is used in cosmetics to lighten the skin and reduce pigmentation.
    • B5 (pantotenic acid): Participates in the metabolism of fats necessary to moisturize the skin.
    • B6 (Pyridoxin): It regulates the hormonal balance and can help with acne.
    • B7 (Biotin): It is necessary for the health of hair, skin and nails. Deficiency can cause hair loss and dermatitis.
    • B9 (folic acid): It is necessary for the growth and division of cells.
    • B12 (Cobalaamin): Participates in the formation of red blood cells necessary for skin nutrition.
  • Deficiency: Dermatitis, eczema, acne, hair loss.
  • Sources: Meat, fish, eggs, dairy products, whole grain products, vegetables.
  • Cautions: In large doses, side effects can cause side effects.
  • Bad: B vitamins complexes B.

• Zinc:

  • Functions: It is necessary for the immune function, healing of wounds, regulation of the production of sebum and protection against inflammation. It has antioxidant properties.
  • Deficiency: Acne, dermatitis, slow healing of wounds, hair loss.
  • Sources: Meat, seafood, nuts, seeds, whole grain products.
  • Cautions: In large doses, it can cause nausea and vomiting, as well as prevent the absorption of copper.
  • Bad: Gluconate zinc, zinc picoline, zinc citrate. Qing Picoline is considered the most assimilated form.

• Selenium:

  • Functions: A powerful antioxidant that protects the skin cells from damage by free radicals. Participates in the work of enzymes necessary for protection against UV radiation.
  • Deficiency: Increased sensitivity to UV radiation, deterioration of hair and nails.
  • Sources: Brazilian nuts, seafood, meat, eggs, whole grain products.
  • Cautions: In large doses, it can be toxic.
  • Bad: Seleenomeininin, sodium selenite. Seleenomeinin is considered a more assimilated form.

• Copper:

  • Functions: It is necessary for the synthesis of collagen and elastin, protection against free radicals and regulation of skin pigmentation.
  • Deficiency: Reducing the elasticity of the skin, the appearance of wrinkles, impaired pigmentation.
  • Sources: Seafood, nuts, seeds, legumes, liver.
  • Cautions: In large doses, it can be toxic.
  • Bad: Copper gluconate, copper copper.

• Silicon:

  • Functions: Participates in the synthesis of collagen, elastin and hyaluronic acid, strengthens the connective tissue and improves skin elasticity.
  • Deficiency: Reducing the elasticity of the skin, the appearance of wrinkles, a deterioration in the condition of hair and nails.
  • Sources: Whole grain products, vegetables, fruits.
  • Bad: Silicon dioxide, silicic acid.

III. Other healthy dietary supplements for skin health

In addition to vitamins and minerals, there are a number of other dietary supplements that can help improve the condition of the skin.

• Collagen:

  • Functions: The main structural protein of the skin, providing elasticity and elasticity. With age, the production of collagen decreases, which leads to the appearance of wrinkles. Reception of collagen in the form of dietary supplements can help improve skin elasticity, reduce wrinkles and strengthen the joints.
  • Types of collagen:
    • Type and: The most common type of collagen in the body is contained in the skin, bones, tendons and ligaments.
    • Type II: Contained in cartilage.
    • Type III: Contained in the skin, muscles and blood vessels.
  • Collagen forms:
    • Hydrolyzed collagen (collagen peptides): Collagen, split into smaller fragments, which are easier to absorb by the body.
    • Native collagen: Unwinded collagen.
  • Cautions: Allergic reactions are possible.
  • Bad: Hydrolyzed collagen type I and III.

• Hyaluronic acid:

  • Functions: A powerful humidifier that can hold a large amount of water. Helps moisturize the skin, reduce wrinkles and improve its elasticity.
  • Cautions: Rarely causes side effects.
  • Bad: Hyaluronic acid in capsules or tablets.

• Omega-3 fatty acids:

  • Functions: It is necessary for the health of the skin, reduce inflammation, improve hydration and protect against UV radiation.
  • Sources: Fat fish (salmon, mackerel, sardines), linen seed, walnuts, chia.
  • Cautions: In large doses, blood can dilute.
  • Bad: Fish oil, croil oil, flaxseed oil. Fish oil contains EPA and DHA, which are the most useful omega-3 fatty acids.

• Probiotics:

  • Functions: They support a healthy intestinal microflora, which can positively affect the condition of the skin. Intestinal dysbiosis can lead to inflammation and worsening of the skin condition (acne, eczema).
  • Cautions: In rare cases, bloating and discomfort can cause.
  • Bad: Contain various strains of beneficial bacteria (Lactobacillus, Bifidobacterium).

• Antioxidants:

  • Functions: Protect the skin cells from damage to free radicals, prevent aging and improve the general condition of the skin.
  • Examples:
    • Resveratrol: Contained in red wine, grapes and berries.
    • Coenzim Q10 (COQ10): Participates in the production of energy in skin cells.
    • Alpha-lipoic acid (ALA): A powerful antioxidant that can improve the texture of the skin and reduce wrinkles.
    • Green tea extract: Contains polyphenols with antioxidant and anti -inflammatory properties.
    • Picnogenol (pine bark extract): A powerful antioxidant that can improve skin elasticity and reduce pigmentation.
  • Cautions: In rare cases, side effects can cause.
  • Bad: Contain various antioxidants in various combinations.

• Evening primrose oil:

  • Functions: Contains gamma-linolenic acid (GLA), which is omega-6 fatty acid, which has anti-inflammatory properties. It can help with eczema and other skin diseases.
  • Cautions: It can cause a stomach disorder.
  • Bad: Capsules with oil primrose oil.

• Astaxanthin:

  • Functions: A powerful antioxidant obtained from seaweed. Protects the skin from UV, reduces inflammation and improves skin elasticity.
  • Cautions: Rarely causes side effects.
  • Bad: Capsules with astaxantin.

IV. How to choose the right dietary supplement for skin health

The choice of dietary supplements is an individual process that requires accounting for your individual needs and health status. Follow these recommendations to choose the most suitable dietary supplements for your skin.

• Determine your needs: Before starting to take dietary supplements, determine what skin problems bother you. Do you have dry skin, acne, wrinkles, pigmentation or other problems? This information will help you choose dietary supplements that are aimed at solving your specific problems.

• Consult a doctor or dermatologist: Before you start taking any dietary supplements, especially if you have any diseases or take medicines, consult a doctor or a dermatologist. They will be able to evaluate your health status, determine which dietary supplements you need, and exclude possible contraindications.

• Study information about dietary supplements: Before buying dietary supplements, study information about it. Learn about its composition, dosage, possible side effects and interactions with other drugs. Look for scientific research confirming the effectiveness of Bad.

• Choose quality products: Buy dietary supplements only from reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP). Avoid the purchase of dietary supplements from unverified sellers, as they can contain poor -quality ingredients or be polluted.

• Pay attention to the composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals or other active ingredients in the right dosage. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

• Start with small doses: Start with small doses of dietary supplement and gradually increase them to the recommended dosage. This will help you evaluate the tolerance of dietary supplements and avoid side effects.

• Follow the reaction of your body: Carefully follow the reaction of your body to dietary supplements. If you have any side effects (for example, stomach disorder, allergic reactions), stop taking dietary supplements and consult a doctor.

• Be patient: The results from receiving dietary supplements will not appear instantly. In order to see noticeable improvements, it is necessary to take dietary supplements regularly for several weeks or months.

• Combine the reception of dietary supplements with a healthy lifestyle: Bades are not a panacea. In order to improve the condition of the skin, it is necessary to combine the intake of dietary supplements with a healthy lifestyle: eat right, play sports regularly, spill out and avoid stress.

• Individual approach: Remember that each organism is individual. What is suitable for one person may not be suitable for another. Experiment and find dietary supplements that are best suited for your skin.

V. Dietrs to solve specific skin problems

Different dietary supplements may be useful to you depending on your skin problems.

• Acne:

  • Zinc: Regulates the production of skin fat and has anti -inflammatory properties.
  • Vitamin A: Reduces the production of skin fat and promotes exfoliation of dead skin cells.
  • Probiotics: They support a healthy intestinal microflora, which can reduce inflammation and improve the skin condition.
  • Omega-3 fatty acids: Reduce inflammation.

• Dry skin:

  • Hyaluronic acid: Moisturizes the skin.
  • Omega-3 fatty acids: Improve skin hydration.
  • Vitamin E: Moisturizes the skin and protects against damage to free radicals.
  • Evening primrose oil: Contains gamma-linolenic acid (GLA), which improves skin moisture.

• Wrinkles:

  • Collagen: Improves skin elasticity and reduces wrinkles.
  • Hyaluronic acid: Moisturizes the skin and reduces wrinkles.
  • Vitamin C: It is necessary for the synthesis of collagen and protects against damage to free radicals.
  • Antioxidants (resveratrol, coenzyme Q10, alpha-lipoic acid): Protect skin cells from damage to free radicals.

• Pigmentation:

  • Vitamin C: It brightens the skin and reduces pigmentation.
  • Pycnogenol: Reduces pigmentation.
  • Niacinamide (vitamin B3): It brightens the skin and reduces pigmentation.

• Eczema:

  • Omega-3 fatty acids: Reduce inflammation.
  • Vitamin D: It is necessary for the immune function and protection against inflammation.
  • Evening primrose oil: Contains gamma-linolenic acid (GLA), which reduces inflammation.
  • Probiotics: They support a healthy intestinal microflora, which can reduce inflammation and improve the skin condition.

VI. Cautions and contraindications

Reception of dietary supplements can be useful for skin health, but it is important to remember possible warnings and contraindications.

• Pregnancy and breastfeeding: Some dietary supplements can be dangerous for pregnant and lactating women. Before taking any dietary supplements, you need to consult a doctor.

• Allergic reactions: You may have an allergy to any ingredient in the dietary supplement. Before taking Bad, carefully study its composition and make sure that you do not have an allergy to any of the ingredients.

• Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Before taking any dietary supplements, consult a doctor to exclude possible interactions.

• Overdose: Acceptance of too large doses of dietary supplements can be dangerous to health. Do not exceed the recommended dosage.

• Diseases: If you have any diseases, before taking dietary supplements, consult a doctor.

• Individual intolerance: You may have individual intolerance to any dietary supplement. If you have any side effects after taking Bad, stop taking it and consult a doctor.

VII. Conclusion

Bades can be a useful addition to a healthy lifestyle and help improve the skin condition. However, it is important to remember that dietary supplements are not replacing good nutrition and proper skin care. Before taking any dietary supplements, it is necessary to consult a doctor and take into account possible warnings and contraindications. Choose quality products from reliable manufacturers and follow the dosage recommendations. Combine the reception of dietary supplements with a healthy lifestyle to achieve the best results.