Dietary dietary supplements

Dietary dietary supplements: the path to a radiant and healthy dermis

Section 1: The basics of the skin and its needs

1. Skin architecture: layers and functions

   • Epidermis: The outer layer, the barrier against external influences. Consists of keratinocytes, melanocytes (pigment), Langerganes cells (immunity), Merkel cells (tactile sensitivity). Keratinocytes migrate from the basal layer to the surface, filled with keratin and forming the stratum layer (Stratum Corneum). The renewal of the epidermis (cell cycle) takes about 28 days, but slows down with age.
   • Dermis: Middle layer, skin frame. It consists of collagen (strength), elastin (elasticity), hyaluronic acid (moisturizing), fibroblasts (synthesis of these components), blood vessels, nerve endings, sebaceous and sweat glands, hair follicles. Collagen and elastin form a network that ensures the elasticity and elasticity of the skin. Hyaluronic acid holds water, maintaining hydration.
   • Hypoderm (subcutaneous fat fiber): The inner layer, thermal insulation and depreciation. Consists of fat cells (adipocytes), connective tissue, blood vessels. The thickness of the hypoderm varies depending on the body and individual characteristics.

2. Skin health factors

   • Age: With age, the synthesis of collagen and elastin decreases, which leads to wrinkles, loss of elasticity and dry skin. The cell cycle of the epidermis slows down, the barrier function worsens.
   • Genetics: The genetic predisposition is determined by the type of skin (dry, oily, combined), a tendency to certain diseases (acne, rosacea, eczema), and the speed of aging.
   • Environment: Ultraviolet radiation (sun, solarium) causes photoaging, damages cell DNA, and increases the risk of skin cancer. Air pollution (dust, smoke, could) causes oxidative stress, inflammation and premature aging. Extreme temperatures and humidity can cause dryness or skin irritation.
   • Nutrition: The lack of nutrients (vitamins, minerals, antioxidants) can lead to a deterioration in the condition of the skin, slowing down regeneration, and increased sensitivity.
   • Hormonal balance: Hormonal changes (puberty, pregnancy, menopause) affect the production of skin fat, skin moisture, acne and pigmentation.
   • Stress: Stress causes the release of hormones (cortisol), which can lead to inflammation, worsening of the skin condition, the appearance of acne and eczema.
   • Dream: The lack of sleep disrupts the processes of skin regeneration, worsens its barrier function, leads to the appearance of dark circles under the eyes.
   • Water balance: Insufficient water consumption leads to dehydration of the skin, loss of elasticity and dryness.

3. The main problems of the skin and their causes

   • Acne: Inflammatory disease of the sebaceous glands and hair follicles. Reasons: increased production of sebum, blockage of pores, reproduction of bacteria (propionibacterium acnes), inflammation.
   • Rosacea: Chronic inflammatory skin disease characterized by redness, vascular mesh, papules and pustules. Reasons: genetic predisposition, vascular instability, violation of the barrier function of the skin, the effect of environmental factors (sun, wind, temperature changes).
   • Eczema (atopic dermatitis): Chronic inflammatory skin disease characterized by itching, dryness, redness, rashes. Reasons: genetic predisposition, violation of the barrier function of the skin, allergic reactions, effects of stimuli.
   • Psoriasis: Chronic autoimmune skin disease characterized by the formation of red scaly plaques. Reasons: genetic predisposition, violation of the immune system.
   • Dry skin: The lack of moisture in the skin, leading to peeling, itching, irritation. Reasons: insufficient water consumption, exposure to environmental factors (dry air, cold, wind), improper skin care, age -related changes.
   • Pigmentation: The uneven distribution of melanin pigment in the skin leading to the appearance of pigment spots (freckles, lentig, melasms). Reasons: ultraviolet radiation, hormonal changes, inflammation.
   • Wrinkles: Loss of elasticity and skin elasticity, leading to the formation of folds and lines. Reasons: age -related changes, ultraviolet radiation, smoking, facial expressions.
   • Cellulite: Structural changes in subcutaneous fat, leading to the formation of irregularities and tubercles on the skin. Reasons: genetic predisposition, hormonal changes, malnutrition, sedentary lifestyle.

Section 2: The role of dietary supplements in maintaining skin health

1. Definition and classification of dietary supplements

   • Definition: Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes.
   • Classification: Bades are classified by composition and purpose.
     • Vitamins and minerals: Contain the necessary vitamins and minerals to maintain skin health.
     • Antioxidants: Protect the skin from damage caused by free radicals.
     • Fatty acids (omega-3, omega-6): Improve skin moisture, reduce inflammation.
     • Probiotics and prebiotics: They support a healthy intestinal microflora, which positively affects the condition of the skin.
     • Amino acids: Participate in the synthesis of collagen and elastin.
     • Plant extracts: They have antioxidant, anti -inflammatory and moisturizing properties.
     • Bad for specific skin problems: For example, to combat acne, rosacea, eczema, pigmentation.

2. Mechanisms for the action of dietary supplements on the skin

   • Oxidative stress protection: Antioxidants (vitamin C, vitamin E, selenium, zinc, coenzyme Q10) neutralize free radicals, preventing damage to the skin cells caused by ultraviolet radiation, air pollution and other factors.
   • Improving skin hydration: Hyaluronic acid holds water in the skin, supporting its moisture and elasticity. Omega-3 fatty acids strengthen cell membranes, preventing moisture loss.
   • Stimulation of the synthesis of collagen and elastin: Vitamin C, amino acids (Prailin, Lizin, Glycin), silicon contribute to the synthesis of collagen and elastin, improving the elasticity and elasticity of the skin, reducing wrinkles.
   • Reducing inflammation: Omega-3 fatty acids, kurkumin, resveratrol have anti-inflammatory properties, reducing inflammation with acne, rosacea, eczema and other skin diseases.
   • Support for intestinal microflora: Probiotics and prebiotics support a healthy intestinal microflora, which positively affects the condition of the skin, reducing inflammation and improving the barrier function.
   • Improving microcirculation: Ginkgo biloba extract improves blood microcirculation in the skin, ensuring the delivery of nutrients and oxygen to cells.
   • Regulation of the production of skin fat: Vitamin A, zinc, selenium regulates the production of sebum, reducing the oily skin and preventing the blockage of pores for acne.

3. Advantages and disadvantages of using dietary supplements for skin

   • Advantages:
     • Complex approach: Bades act from the inside, providing the skin with the necessary nutrients.
     • Improving overall health: Many dietary supplements are useful not only for the skin, but also for the whole organism.
     • Traditional treatment support: Bades can be used as an addition to traditional methods of treating skin diseases.
     • Prevention: Bades can be used to prevent skin aging and other problems.
   • Flaws:
     • Slow result: The results from receiving dietary supplement are usually manifested in a few weeks or months.
     • Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
     • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, allergic reactions.
     • Interaction with drugs: Bades can interact with drugs, so you need to consult a doctor before the intake.
     • Insufficient regulation: The dietary supplement market is not always strictly regulated, which can lead to the sale of poor -quality products.

Section 3: Review of the main dietary supplements for skin health

1. Vitamins: Key players in skin health

   • Vitamin A (retinol, retinel palmitate, beta-carotene):
     • Role: It is necessary for the growth and differentiation of skin cells, regulates the production of skin fat, reduces inflammation with acne, stimulates collagen synthesis.
     • Advantages: Reduces acne, smoothes wrinkles, improves skin texture, lights up age spots.
     • Sources: Retinol and retired palmitate – animal products (liver, eggs), beta -carotene – plant products (carrots, pumpkin, spinach).
     • Dosage: The dosage depends on the form of vitamin A. It is recommended to start with low doses and gradually increase, controlling the skin reaction. Not recommended for pregnant women in high doses.
     • Cautions: An overdose of vitamin A can lead to side effects (dry skin, peeling, headache, nausea).
   • Vitamin C (ascorbic acid):
     • Role: A powerful antioxidant protects the skin from damage caused by free radicals, stimulates the synthesis of collagen, brightens pigment spots, improves microcirculation.
     • Advantages: Reduces wrinkles, improves skin elasticity, brightens pigment spots, protects against photoaging.
     • Sources: Citrus fruits, berries, kiwi, pepper, broccoli.
     • Dosage: Recommended daily dose – 75-90 mg. You can take up to 1000 mg per day, but the risk of stomach disorders increases.
     • Cautions: High doses of vitamin C can cause stomach disorder.
   • Vitamin E (tocopherol, tocotrienol):
     • Role: The antioxidant protects the skin from damage caused by free radicals, moisturizes the skin, reduces inflammation.
     • Advantages: Protects from photoaging, moisturizes the skin, reduces inflammation for eczema and psoriasis.
     • Sources: Vegetable oils, nuts, seeds, avocados, spinach.
     • Dosage: Recommended daily dose – 15 mg.
     • Cautions: High doses of vitamin E can increase the risk of bleeding.
   • Vitamin D (calciferol):
     • Role: It regulates the growth and differentiation of skin cells, participates in immune processes, reduces inflammation in psoriasis.
     • Advantages: Reduces symptoms of psoriasis, improves the condition of the skin with eczema.
     • Sources: It is synthesized in the skin under the influence of sunlight, oily fish, egg yolk, enriched products.
     • Dosage: Depends on the level of vitamin D in the blood. It is recommended to take a blood test and consult a doctor.
     • Cautions: An overdose of vitamin D can lead to side effects (nausea, vomiting, weakness, increased content of calcium in the blood).
   • B vitamins B (Biotin, Niacin, Pantothenic Acid):
     • Role: They participate in metabolic processes in the skin, support her health and beauty. Biotin is necessary for the health of hair and nails. Niacin improves microcirculation, reduces redness with rosacea. Pantotenic acid is involved in the regulation of skin fat production.
     • Advantages: Strengthen hair and nails (biotin), reduce redness for rosacea (niacin), regulate the production of sebum (pantothenic acid).
     • Sources: Meat, fish, eggs, dairy products, nuts, seeds, whole grains.
     • Dosage: The dosage depends on the specific vitamin of group B.
     • Cautions: Some B vitamins can cause side effects in high doses (redness of the skin, stomach disorder).

2. Minerals: necessary for health and radiance

   • Zinc:
     • Role: Regulates the production of sebum, reduces inflammation with acne, is involved in the healing processes of the skin.
     • Advantages: Reduces acne, accelerates the healing of wounds and cuts.
     • Sources: Meat, seafood, nuts, seeds, legumes.
     • Dosage: The recommended daily dose is 11 mg for men and 8 mg for women.
     • Cautions: High zinc doses can lead to copper deficiency.
   • Selenium:
     • Role: The antioxidant protects the skin from damage caused by free radicals, participates in the regulation of the immune system.
     • Advantages: Protects from photoaging, reduces inflammation with acne and eczema.
     • Sources: Seafood, Brazilian nuts, meat, poultry, eggs.
     • Dosage: Recommended daily dose – 55 μg.
     • Cautions: An overdose of selenium can lead to side effects (hair loss, fragility of nails, fatigue, irritability).
   • Silicon:
     • Role: Participates in the synthesis of collagen and elastin, improves the elasticity and elasticity of the skin, strengthens hair and nails.
     • Advantages: Improves skin elasticity, strengthens hair and nails.
     • Sources: Whole grain products, vegetables, fruits.
     • Dosage: The recommended dose is not set.
     • Cautions: Usually safe in moderate doses.
   • Copper:
     • Role: Participates in the synthesis of collagen and elastin, protects the skin from damage caused by free radicals.
     • Advantages: Improves skin elasticity, protects against photoaging.
     • Sources: Seafood, nuts, seeds, legumes, liver.
     • Dosage: Recommended daily dose – 900 mcg.
     • Cautions: High doses of copper can lead to side effects (nausea, vomiting, abdominal pain).

3. Antioxidants: Free radical protection

   • Coenzim Q10 (COQ10):
     • Role: The antioxidant protects the skin from damage caused by free radicals, is involved in the production of energy in the cells.
     • Advantages: Protects from photoaging, reduces wrinkles, improves skin elasticity.
     • Sources: Meat, fish, nuts, seeds, vegetable oils.
     • Dosage: Recommended dose – 30-200 mg per day.
     • Cautions: Usually safe in moderate doses.
   • Resveratrol:
     • Role: The antioxidant protects the skin from damage caused by free radicals, has anti -inflammatory properties.
     • Advantages: Protects from photoaging, reduces inflammation with acne and rosacea.
     • Sources: Red wine, grapes, berries, peanuts.
     • Dosage: The recommended dose is 100-500 mg per day.
     • Cautions: Usually safe in moderate doses.
   • Alpha-lipoic acid (ALA):
     • Role: The antioxidant protects the skin from damage caused by free radicals, improves glucose metabolism.
     • Advantages: Protects from photoaging, reduces wrinkles, improves complexion.
     • Sources: Contained in small quantities in meat, vegetables and fruits.
     • Dosage: Recommended dose – 300-600 mg per day.
     • Cautions: It can reduce blood sugar.
   • Pycnogenol:
     • Role: A powerful antioxidant obtained from the bark of the French sea pine protects the skin from damage caused by free radicals, improves microcirculation.
     • Advantages: Protects from photoaging, reduces wrinkles, improves skin elasticity, lights up age spots.
     • Sources: The extract of the bark of the French sea pine.
     • Dosage: Recommended dose – 50-100 mg per day.
     • Cautions: Usually safe in moderate doses.

4. Fatty acids: moisturizing and protection from the inside

   • Omega-3 fatty acids (EPA and DHA):
     • Role: Strengthen cell membranes, reduce inflammation, improve skin moisture.
     • Advantages: Reduce dry skin, reduce inflammation for eczema and psoriasis, improve the barrier function of the skin.
     • Sources: Fat fish (salmon, tuna, sardines), linseed oil, chia seeds, walnuts.
     • Dosage: Recommended dose – 1-2 grams per day.
     • Cautions: High doses can dilute blood.
   • Omega-6 fatty acids (GLA):
     • Role: Reduce inflammation, improve the moisture of the skin.
     • Advantages: Reduce dry skin, reduce inflammation for eczema and psoriasis.
     • Sources: Oil of the evening primrose, borago oil, blackcurrant oil.
     • Dosage: The recommended dose depends on the specific oil.
     • Cautions: Rarely cause side effects.

5. Probiotics and prebiotics: intestines and healthy skin

   • Probiotics:
     • Role: They support a healthy intestinal microflora, which positively affects the condition of the skin, reducing inflammation and improving the barrier function.
     • Advantages: Improve the condition of the skin with acne, rosacea, eczema.
     • Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), dietary supplements with probiotics.
     • Dosage: Depends on the strain and the number of bacteria.
     • Cautions: In rare cases, a stomach disorder can cause.
   • Prebiotics:
     • Role: They feed beneficial bacteria in the intestines, supporting a healthy microflora.
     • Advantages: Improve the condition of the skin with acne, rosacea, eczema.
     • Sources: Garlic, onions, bananas, asparagus, chicory.
     • Dosage: The recommended dose is not set.
     • Cautions: In rare cases, bloating can cause.

6. Amino acids: Building blocks for beauty

   • Collagen:
     • Role: The main structural protein of the skin provides its strength and elasticity.
     • Advantages: Improves skin elasticity, reduces wrinkles, moisturizes the skin.
     • Sources: Bades with collagen (hydrolyzed collagen).
     • Dosage: Recommended dose – 5-10 grams per day.
     • Cautions: In rare cases, allergic reactions can cause.
   • L-Lisin:
     • Role: Participates in collagen synthesis, improves wound healing.
     • Advantages: Improves skin elasticity, accelerates wound healing.
     • Sources: Meat, fish, eggs, legumes.
     • Dosage: Recommended dose – 1-3 grams per day.
     • Cautions: In rare cases, a stomach disorder can cause.
   • L-Proline:
     • Role: Participates in the synthesis of collagen, improves skin elasticity.
     • Advantages: Improves skin elasticity.
     • Sources: Meat, fish, dairy products, eggs.
     • Dosage: The recommended dose is not set.
     • Cautions: Usually safe in moderate doses.

7. Plant extracts: the strength of nature for the health of the skin

   • Green tea extract:
     • Role: The antioxidant protects the skin from damage caused by free radicals, has anti -inflammatory properties.
     • Advantages: Protects from photoaging, reduces inflammation with acne and rosacea.
     • Sources: Green tea, dietary supplements with green tea extract.
     • Dosage: Recommended dose – 200-400 mg per day.
     • Cautions: May contain caffeine.
   • Aloe Vera extract:
     • Role: Moisturizes the skin, has anti -inflammatory and wound healing properties.
     • Advantages: Moisturizes the skin, accelerates the healing of wounds and burns, reduces inflammation.
     • Sources: Gel Aloe Vera, dietary supplements with aloe vera extract.
     • Dosage: The recommended dose depends on the form of aloe vera.
     • Cautions: It can cause a stomach disorder when orally in large quantities.
   • Curcumin:
     • Role: It has powerful anti -inflammatory and antioxidant properties.
     • Advantages: Reduces inflammation for acne, psoriasis and eczema, protects against photoaging.
     • Sources: Turmeric, dietary supplements with turmeric. It is recommended to take with piperin (black pepper extract) to improve absorption.
     • Dosage: Recommended dose – 500-2000 mg per day.
     • Cautions: In rare cases, it can cause stomach disorder.

Section 4: Bad for specific skin problems

1. Acne: pure dietary supplies

   • Zinc: Regulates the production of skin fat, reduces inflammation.
   • Vitamin A: Regulates the production of skin fat, reduces inflammation.
   • Probiotics: Support a healthy intestinal microflora, reduce inflammation.
   • Omega-3 fatty acids: Reduce inflammation.
   • Curcumin: Reduces inflammation.

2. Rosacea: Reding Dans

   • Omega-3 fatty acids: Reduce inflammation.
   • Probiotics: Support a healthy intestinal microflora, reduce inflammation.
   • Resveratrol: Reduces inflammation.
   • Niacin: Improves microcirculation, reduces redness.

3. Eczema (atopic dermatitis): dietary supplements for moisturizing and reassuring

   • Omega-3 fatty acids: Reduce inflammation, improve the barrier function of the skin.
   • Omega-6 fatty acids (GLA): Reduce inflammation, improve the barrier function of the skin.
   • Probiotics: Support a healthy intestinal microflora, reduce inflammation.
   • Vitamin D: Participates in immune processes, reduces inflammation.

4. Dry skin: dietary supplements for moisturizing from the inside

   • Omega-3 fatty acids: Strengthen cell membranes, prevent moisture loss.
   • Hyaluronic acid: Holds water in the skin.
   • Vitamin E: Moisturizes the skin.

5. Pigmentation: dietary supplements for clarification and protection

   • Vitamin C: It brightens pigment spots, protects against photoaging.
   • Pycnogenol: It brightens pigment spots, protects against photoaging.
   • Resveratrol: Protects from photo starting.

6. Wrinkles: dietary supplements for elasticity and elasticity

   • Collagen: Improves skin elasticity, reduces wrinkles.
   • Vitamin C: Stimulates collagen synthesis.
   • Coenzim q10: Protects from photoaging, reduces wrinkles.
   • Silicon: Participates in collagen synthesis.

Section 5: how to choose and use dietary supplements for the skin

1. Consultation with a doctor or specialist

   • Before taking dietary supplements, it is necessary to consult a doctor or specialist (dermatologist, nutritionist).
   • The doctor will help determine the cause of skin problems, choose the right dietary supplements and dosage, taking into account the individual characteristics of the body and possible contraindications.
   • It is especially important to consult a doctor if you have any chronic diseases, you take drugs or pregnant/breastfeed.

2. Studying the composition and certification of dietary supplements

   • Carefully study the composition of dietary supplements, make sure that they contain the necessary ingredients in effective dosages.
   • Pay attention to the availability of quality certification (for example, GMP – Good Manufacturing Practice), which guarantees that the product is produced in accordance with the established standards.
   • Avoid dietary supplements with a dubious composition, an unknown manufacturer or unreasonably high prices.

3. The right choice of dosage and method of admission

   • Strictly follow the recommendations for the dosage and the method of admission indicated on the package of dietary supplements or recommended by the doctor.
   • Do not exceed the recommended dose, as this can lead to side effects.
   • Some dietary supplements are better absorbed with food, others are on an empty stomach.
   • Regularly take dietary supplements during the recommended course to achieve the desired result.

4. Assessment of results and adjustment of reception

   • Evaluate the results of admission of dietary supplements in a few weeks or months.
   • If you do not see the desired effect, consult a doctor to adjust the dosage or replacement of dietary supplements.
   • If you have any side effects, immediately stop taking dietary supplements and consult a doctor.

5. Integration of dietary supplements in complex skin care

   • Bades are an important addition, but not the replacement of proper skin care.
   • Use suitable cosmetics (cleansing, moisturizing, protective) in accordance with your skin type and its needs.
   • Observe a healthy lifestyle (proper nutrition, sufficient sleep, physical activity, rejection of smoking and alcohol) to maintain skin health.
   • Protect the skin from the effects of environmental factors (ultraviolet radiation, air pollution) using sunscreen and antioxidant creams.

Section 6: Conclusion: Bades – Investment in the health and beauty of the skin

Bades can be a useful addition to comprehensive skin care, providing it with the necessary nutrients and protecting it from harmful factors. However, it is important to remember that dietary supplements are not a panacea and do not replace a healthy lifestyle and proper skin care. Before you start taking dietary supplements, you need to consult a doctor or specialist in order to choose the right products and dosage, taking into account the individual characteristics of the body and possible contraindications. With the right approach, dietary supplements can become an effective tool for maintaining the health and beauty of the skin.