Dietary supplement to maintain skin health

Dietary supplement to maintain skin health: complex review

Section 1: Fundamentals of skin health and the role of dietary supplements

Healthy skin is a reflection of the internal well -being of the body. The skin, as the largest organ, performs a number of vital functions, including protection against external aggressors (ultraviolet radiation, environmental pollution, pathogens), regulation of body temperature, vitamin D synthesis and a sense of touch. Maintaining skin health requires an integrated approach, including proper nutrition, sufficient hydration, adequate care and sun protection. However, in the modern world, with its stress, adverse ecology and a depleted diet, it is not enough to maintain the skin health only with diet and care products. In such cases, biologically active additives (dietary supplements) come to the rescue.

Bades are concentrated sources of food substances designed to supplement the diet. They can contain vitamins, minerals, amino acids, plant extracts and other biologically active compounds. Bades are not medicines, but can have a positive effect on the health of the skin, maintaining its structure, function and appearance. It is important to understand that dietary supplements do not replace a balanced diet and a healthy lifestyle, but are only their addition. The choice of dietary supplements should be based on individual needs, take into account the state of health and possible contraindications. Before taking any dietary supplements, it is recommended to consult a doctor or a qualified specialist.

Section 2: The main nutrients for the health of the skin and dietary supplements containing them

Key nutrients necessary for the health of the skin include:

Vitamin A: He plays an important role in the differentiation of skin cells, supports the integrity of the epithelium and contributes to the synthesis of collagen. The lack of vitamin A can lead to dryness, peeling and increased susceptibility to infections. Bades with vitamin A are often represented in the form of retinol or beta-carotene (provitamin A). Beta-carotene is safer than retinol, since the body converts it into vitamin and only in the required amount. Among the dietary supplements, you can find additives with the content of retinol palmitate (soft form of vitamin A) or as part of multivitamin complexes.
Vitamin C: A powerful antioxidant protects the skin from the damaging effect of free radicals caused by ultraviolet radiation and pollution. Vitamin C is necessary for the synthesis of collagen, protein, which ensures the elasticity and elasticity of the skin. The disadvantage of vitamin C can lead to premature aging, wrinkles and slowing down the healing of wounds. Bades with vitamin C are represented in various forms, including ascorbic acid, sodium ascorbate and liposomal vitamin C. Liposomal vitamin C has increased bioavailability, that is, it is better absorbed by the body. Bades with vitamin C are often combined with other antioxidants such as vitamin E and selenium.
Vitamin E: Another important antioxidant protects skin cells from oxidative stress. Vitamin E helps moisturize the skin, reduce inflammation and accelerate wound healing. The disadvantage of vitamin E can lead to dryness, peeling and increased skin sensitivity. Bades with vitamin E are represented in the form of tocopherol or tocotrienol. Tokotrienols have higher antioxidant activity than tocopherols. Vitamin E is often included in the composition of dietary supplements for the health of the skin, hair and nails.
B vitamins B: They play an important role in the metabolism of skin cells, support its health and radiance. Vitamin B3 (niacin) improves blood circulation, reduces inflammation and helps strengthen the skin barrier. Vitamin B5 (pantothenic acid) moisturizes the skin and promotes wound healing. Vitamin B7 (biotin) is necessary for the health of hair and nails. The lack of vitamins of group B can lead to dryness, irritation and dermatitis. Bades with vitamins of group B are often represented in the form of complexes containing all the main vitamins of this group.
Zinc: A mineral that plays an important role in the healing of wounds, regulation of the production of sebum and protection against infections. Zinc has anti -inflammatory properties and can help with acne and other skin diseases. The deficiency of zinc can lead to dermatitis, acne and slowdown in wound healing. The dietary supplements with zinc are represented in various forms, including zinc gluconate, zinc picoline and zinc citrate. Qing Picoline has better bioavailability.
Selenium: An antioxidant that helps protect the skin from the damaging effect of free radicals. Selenium plays an important role in maintaining skin elasticity and protecting against ultraviolet radiation. The lack of selenium can lead to premature aging and increased susceptibility to sunburn. Bades with selenium are represented in the form of selenometyonin or sodium selenite. Seleenomeininin has better bioavailability.
Omega-3 fatty acids: It is necessary to maintain the health of cell membranes and reduce inflammation. Omega-3 fatty acids help moisturize the skin, reduce dryness and itching, as well as protect from sunburn. The deficiency of omega-3 fatty acids can lead to dryness, eczema and psoriasis. Bades with omega-3 fatty acids usually contain fish oil, crill oil or vegetable oils, such as linseed oil. It is important to choose dietary supplements with a high content of EPA and DHA, the main omega-3 fatty acids.
Collagen: The main structural protein of the skin, which ensures its elasticity and elasticity. With age, the production of collagen decreases, which leads to the formation of wrinkles and loss of elasticity. Collagen dietary supplements can help improve the condition of the skin, reduce the depth of wrinkles and increase its moisture. Collagen is represented in various forms, including hydrolyzed collagen (collagen peptides), collagen type I, II and III. Hydrolyzed collagen is better absorbed by the body. Kollagen dietary supplements are often combined with vitamin C, which is necessary for the synthesis of collagen.
Hyaluronic acid: A natural humidifier that helps retain moisture in the skin. Hyaluronic acid helps to improve skin elasticity, reduce wrinkles and give it a more smooth and young look. Hyaluronic acid dietary supplements can help moisturize the skin from the inside, especially with dryness and dehydration.
Silicon: A trace element that plays an important role in the synthesis of collagen and elastin, which ensure the strength and elasticity of the skin. Silicon also helps to strengthen nails and hair. Bades with silicon can help improve the condition of the skin, hair and nails, especially with their brittleness and thinning.
Probiotics: Useful bacteria that maintain intestinal health and, as a result, skin health. Intestinal dysbiosis can lead to inflammatory processes in the body, which manifest on the skin in the form of acne, eczema and other skin diseases. Bades with probiotics can help restore the balance of intestinal microflora and improve the condition of the skin.

Section 3: Bad to solve specific skin problems

Depending on the specific problem of the skin, you can choose dietary supplements that will have a purposeful effect:

Acne: To combat acne, dietary supplements with zinc, vitamin A, omega-3 fatty acids and probiotics can be useful. Zinc has anti -inflammatory properties and regulates the production of sebum. Vitamin A maintains normal differentiation of skin cells and prevents the blockage of pores. Omega-3 fatty acids reduce inflammation. Probiotics restore the balance of intestinal microflora, which can reduce inflammatory processes in the body that contribute to acne.
Dry skin: To moisturize the skin from the inside, it is recommended to take dietary supplements with hyaluronic acid, omega-3 fatty acids, vitamin E and ceramides. Hyaluronic acid holds moisture in the skin. Omega-3 fatty acids support the health of cell membranes and improve skin hydration. Vitamin E protects the skin cells from damage and helps to retain moisture. Ceramides restore the skin barrier, preventing the loss of moisture.
Wrinkles and signs of aging: To reduce wrinkles and improve skin elasticity, it is recommended to take dietary supplements with collagen, vitamin C, vitamin E, selenium and coenzym Q10. Collagen supports skin elasticity. Vitamin C stimulates collagen synthesis and protects against free radicals. Vitamin E and selenium are antioxidants that protect the skin from damage. Coenzyme Q10 improves energy metabolism in skin cells and promotes their regeneration.
Pigmentation: To combat pigmentation, you can use dietary supplements with vitamin C, vitamin E, glutation and grape seed extract. Vitamin C and vitamin E are antioxidants that protect the skin from the damaging effect of ultraviolet radiation causing pigmentation. Glutation has whitening properties and helps to clarify age spots. The extract of grape seeds contains proanthocyanidines that have antioxidant and anti -inflammatory properties that protect the skin from pigmentation.
Eczema and psoriasis: To relieve symptoms of eczema and psoriasis, dietary supplements with omega-3 fatty acids, vitamin D, probiotics and turmeric can be useful. Omega-3 fatty acids reduce inflammation. Vitamin D regulates the immune function and can help reduce inflammation and itching. Probiotics restore the balance of intestinal microflora, which can reduce inflammatory processes in the body that contribute to eczema and psoriasis. Kurkumin has anti -inflammatory and antioxidant properties.

Section 4: Criteria for choosing high -quality dietary

When choosing a dietary supplement for skin health, the following criteria should be taken into account:

Reputation manufacturer: Choose dietary supplements from well -known and trusted manufacturers who adhere to strict quality standards. Check reviews about the manufacturer and its products.
Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary nutrients in effective dosages. Pay attention to the form of nutrients (for example, zinc picoline instead of zinc gluconate) – some forms are better absorbed by the body.
Certification: Check the availability of quality certificates such as GMP (good manufacturing practice) or NSF International. These certificates confirm that the dietary supplement is produced in accordance with high quality and safety standards.
Lack of harmful additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
Bioavailability: Choose dietary supplements with nutrients in bio -access forms that are well absorbed by the body.
Individual needs: Choose a dietary supplement that meets your individual needs and skin problems. Consult a doctor or a qualified specialist to determine which nutrients you need.
Price: The price is not always an indicator of quality. Compare the prices of similar dietary supplements from different manufacturers, taking into account the composition and certification.
Output form: Bades are produced in various forms, such as tablets, capsules, powders and liquids. Choose a form that is most convenient for you.

Section 5: Precautions and possible side effects

Before taking any dietary supplements, you need to consult a doctor or a qualified specialist, especially if you have any chronic diseases, allergies or you take other drugs. Bades can interact with some medicines, so it is important to inform the doctor about all the additives you take.

Do not exceed the recommended dosage of dietary supplements. Taking high doses of some nutrients can lead to side effects.

Some dietary supplements can cause allergic reactions. If any symptoms of allergies appear (rash, itching, edema) stop taking dietary supplements and consult a doctor.

Bades are not intended for the treatment or prevention of diseases. They are only an addition to a balanced diet and a healthy lifestyle.

Pregnant and lactating women should consult a doctor before taking any dietary supplements.

Possible side effects from the reception of dietary supplements may include:

Digestive disorders: Some dietary supplements can cause nausea, vomiting, diarrhea or constipation.
Allergic reactions: Raw, itching, swelling.
Headache:
Dizziness:
Interaction with drugs: Bades can enhance or weaken the effect of some drugs.

Section 6: Plant extracts for skin health in dietary supplements

In addition to vitamins and minerals, dietary supplements for skin health may contain plant extracts with useful properties:

Green tea extract: Contains antioxidants (polyphenols), which protect the skin from the damaging effect of free radicals and ultraviolet radiation. Green tea extract can help reduce inflammation, improve skin elasticity and protect against premature aging.
Extract of grape seeds: Contains pro -Aantocyanidines, powerful antioxidants that protect the skin from damage caused by ultraviolet radiation and pollution. Extract of grape seeds can help reduce pigmentation, improve blood circulation and strengthen capillaries.
Aloe Vera extract: It has moisturizing, anti -inflammatory and healing properties. Aloe Vera extract can help calm the irritated skin, reduce redness and accelerate wound healing.
Chamomile extract: It has anti -inflammatory and soothing properties. Chamomile extract can help reduce irritation and redness of the skin, especially with sensitive skin.
Calendula extract: It has anti -inflammatory, antiseptic and healing properties. The calendula extract can help accelerate wound healing, reduce inflammation and protect against infections.
Asian centella extract (Gotu Kola): Stimulates the synthesis of collagen, improves blood circulation and accelerates the healing of wounds. Asian centella extract can help reduce scars and scars, improve skin elasticity and protect against premature aging.
Proophasha Extract: It has hepatoprotective properties and contributes to the detoxification of the body. A healthy liver plays an important role in the health of the skin, as it helps to remove toxins that can cause skin problems.
Turmeric extract (curcumin): It has anti -inflammatory and antioxidant properties. Kurkumin can help reduce inflammation, protect the skin from damage and improve complexion.

Section 7: Synergetic effect of a combination of dietary supplements

The combination of several dietary supplements can have a more pronounced positive effect on the health of the skin than taking one dietary supplement. This is due to the fact that different nutrients can enhance each other’s effect and have a comprehensive effect on the skin.

Examples of synergistic combinations of dietary supplements for skin health:

Collagen + vitamin C: Vitamin C is necessary for the synthesis of collagen, so its intake in combination with collagen can enhance the positive effect of collagen on the skin.
Vitamin E + Selenium: Vitamin E and selenium are antioxidants that protect the skin from damage. Their reception in combination can provide more efficient protection against free radicals.
Omega-3 fatty acids + probiotics: Omega-3 fatty acids reduce inflammation, and probiotics restore the balance of intestinal microflora. This combination can be especially useful for acne, eczema and psoriasis.
Zinc + vitamin A: Zinc and vitamin A play an important role in maintaining the health of the skin and the fight against acne. Their reception in the combination can have a more pronounced positive effect.

However, it should be remembered that not all combinations of dietary supplements are safe and effective. Before you start taking a combination of dietary supplements, you need to consult a doctor or a qualified specialist.

Section 8: Bades and photo protection

Dietary supplements do not replace sunscreen, but can enhance the protection of the skin from the damaging effect of ultraviolet radiation. Antioxidants, such as vitamin C, vitamin E, selenium and grape seed extract, can help protect the skin cells from damage caused by free radicals, which are formed under the influence of ultraviolet radiation. Some studies show that taking dietary supplements with antioxidants can reduce the risk of sunburn and photoaging.

It is important to understand that dietary supplements do not provide sufficient protection from the sun. It is necessary to use sunscreen with SPF at least 30, wear protective clothing and avoid staying in the sun during peak activity hours.

Section 9: Nutrition and lifestyle for healthy skin

Bades are only an addition to a balanced diet and a healthy lifestyle. To maintain skin health, you need:

Eat in a balanced: Include fruits, vegetables, whole grain products, low -fat meat, fish and healthy fats in your diet. Limit the consumption of sugar, processed products and trans fats.
Drink enough water: Dehydration can lead to dryness and peeling of the skin. Drink at least 8 glasses of water per day.
Sprinkle: The lack of sleep can lead to stress and inflammation, which can adversely affect the health of the skin. Try to sleep at least 7-8 hours a day.
Manage stress: Chronic stress can lead to various skin problems. Use stress management methods such as yoga, meditation or walking in nature.
Regularly play sports: Physical activity improves blood circulation and helps to remove toxins, which is useful for the health of the skin.
Avoid smoking and excessive alcohol use: Smoking and alcohol negatively affect the health of the skin and contribute to its premature aging.
Use suitable skin care products: Choose skin care products that correspond to your skin type and needs. Clean, moisturize and protect the skin from the sun regularly.

Section 10: Prospects for research research for skin

Studies in the effect of dietary supplement on the health of the skin continue, and new results can lead to the development of more effective and purposeful additives. In particular, the influence of dietary supplements on:

Microbia of the skin: Studying the influence of probiotics and prebiotics on the microbia of the skin and its role in health and skin diseases.
Inflammation: Development of dietary supplements with anti -inflammatory properties for the treatment of acne, eczema and psoriasis.
Skin aging: Search for new antioxidants and other compounds that can help slow down the processes of skin aging.
Photo protection: The development of dietary supplements that can enhance the protection of the skin from the damaging effect of ultraviolet radiation.
Individual approach: Development of dietary supplements adapted to individual needs and human genotype.

Future studies will probably be focused on the development of personalized approaches to the use of dietary supplements for skin health, taking into account the individual characteristics of the body and a genetic predisposition. This will allow you to more effectively and safely use dietary supplements to maintain the health and beauty of the skin.

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