The best dietary supplement to maintain beauty and youth: a guide for choice and application

Chapter 1: Understanding the foundations of aging and the role of dietary supplements

Aging is a complex biological process characterized by a gradual deterioration in the body’s functions, which leads to increased susceptibility to diseases and a decrease in adaptability. The influence of both genetic factors and environmental factors have. Key aging mechanisms include:

• Oxidizing stress: The imbalance between the production of free radicals and the ability of the body to neutralize them, leading to cell damage.
• Inflammation: Chronic inflammation of low intensity (“Inflammaging”) contributes to the development of age -related diseases.
• Glikation: Binding sugars with proteins and lipids, forming the final glycation products (Ags), which damage tissues and organs.
• Reducing telomeres: Telomeres are protective “caps” at the ends of the chromosomes, shortened with each cell division, which ultimately leads to cell aging.
• Reducing the production of collagen and elastin: Key structural skin proteins, providing elasticity and elasticity, are synthesized in smaller quantities with age.
• Reducing the level of hormones: With age, the production of hormones, such as estrogen, testosterone and growth hormone, which affects various aspects of health, including skin, bones and muscles, decreases.
• Mitochondria violation: Mitochondria – “energy stations” of cells, with age their function worsens, reducing cell energy and contributing to the formation of free radicals.

Biologically active additives (dietary supplements) can play an auxiliary role in maintaining health and slowing down aging processes, acting on these key mechanisms. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They serve as an addition to a healthy lifestyle, including a balanced diet, physical activity and sufficient sleep.

Chapter 2: Antioxidants – Protection against Free Radicals

Antioxidants are substances that neutralize free radicals, protecting the cells from oxidative damage. They are a key component of Anti-Age strategy.

• Vitamin C (ascorbic acid): A powerful water -soluble antioxidant participating in the synthesis of collagen, strengthening immunity and protection against damage caused by ultraviolet radiation. Recommended dose: 500-1000 mg per day. Forms: ascorbic acid, sodium ascorbate, liposomal vitamin C.
• Vitamin E (Tokoferol): Fatable antioxidant protecting cell membranes from oxidation. It also plays a role in maintaining the health of the skin and immunity. Recommended dose: 400-800 IU per day. Forms: alpha-tocopherol, mixed tocopherols.
• Selenium: The microelement necessary for the work of glutathioneperoxidase, an important antioxidant enzyme. Also involved in the regulation of the function of the thyroid gland. Recommended dose: 55-200 mcg per day. Forms: selenometyonin, sodium selenite.
• Coenzim Q10 (COQ10): Kilikhinon, participating in the production of cell energy (ATP) and with antioxidant properties. COQ10 level decreases with age. Recommended dose: 100-300 mg per day. Forms: Kilikhinon, Kilikhinol (a more bio -access form).
• Resveratrol: Polyphenol contained in red wine, grapes and berries. It has antioxidant, anti -inflammatory and cardioprotective properties. Recommended dose: 100-500 mg per day.
• Picnogenol (Primorsky pine bark extract): A powerful antioxidant containing pro -nidins that protect the skin from damage caused by ultraviolet radiation and improve microcirculation. Recommended dose: 50-150 mg per day.
• Astaxanthin: Carotinoid contained in seaweed and seafood. It has powerful antioxidant and anti -inflammatory properties, protects the skin from ultraviolet radiation and improves vision. Recommended dose: 4-12 mg per day.
• Glutathione: A powerful antioxidant synthesized in the body. Participates in detoxification, protection against free radicals and maintaining the immune system. Recommended dose: 250-500 mg per day (usually in liposomal form for better absorption). You can also take precursors of glutathione, such as n-acetylcystein (NAC).

Recommendations for the choice of antioxidants:

• Preference should be given to products with high quality and proven reputation.
• It is important to consider individual needs and health status.
• It is recommended to consult a doctor before taking antioxidants, especially in the presence of chronic diseases or medication.
• To achieve the maximum effect, it is recommended to combine various antioxidants.

Chapter 3: Collagen and Elastin – the basis of skin elasticity

Collagen and elastin are the key structural proteins of the skin that ensure its elasticity, elasticity and moisture. With age, the production of these proteins decreases, which leads to wrinkles, loss of elasticity and dry skin.

• Collagen: Protein forming the basis of connective tissue. There are several types of collagen, but types I and III are most important for the health of the skin. Recommended dose: 5-15 g per day. Forms: hydrolyzed collagen (collagen peptides) – the most easily absorbed form, type I collagen, type II collagen (for joints), type III collagen. It is important to choose a collagen with low molecular weight for better absorption.
• Hyaluronic acid: Natural polysaccharide, which holds water in the skin, ensuring its moisture and elasticity. Recommended dose: 120-240 mg per day. It can be used both inward and externally (as part of creams and serums).
• Silicon: A microelement necessary for the synthesis of collagen and elastin. Recommended dose: 10-40 mg per day. Forms: silicon dioxide, orthocomic acid (OSA) is a more bio -access form.
• Vitamin C: It is necessary for the synthesis of collagen.
• Proline and glycine: Amino acids, which are the main components of collagen. They can be taken separately to support collagen synthesis.

Recommendations for the choice of additives to maintain the production of collagen and elastin:

• Choose a hydrolyzed collagen (collagen peptides) for better absorption.
• Pay attention to the source of collagen: the sea collagen is considered more bioavailable than the animal.
• Combine the reception of collagen with vitamin C and other antioxidants to enhance its action.
• To achieve visible results, it is necessary to take additives regularly for several months.

Chapter 4: Omega-3 fatty acids-skin health and not only

Omega-3 fatty acids are polyunsaturated fatty acids necessary for the health of the heart, brain and skin. They have anti -inflammatory properties and help moisturize the skin.

• Eicopentenic acid (EPA) and non -zahexenoic acid (DHA): The main omega-3 fatty acids contained in fish and seafood. Recommended dose: 1000-3000 mg per day (EPA+DHA).
• Alpha-linolenic acid (ALA): Omega-3 fatty acid contained in plant sources, such as linen seed, walnuts and chia. ALA can be transformed into EPA and DHA, but this process is not very effective.

The benefits of omega-3 fatty acids for the skin:

• Reduce inflammation and redness of the skin.
• Improve skin hydration.
• Protect the skin from damage caused by ultraviolet radiation.
• Support the health of cell membranes.

Recommendations for the choice of omega-3 additives:

• Choose a high content of EPA and DHA.
• Pay attention to the source of Omega-3: fish oil, crill oil, vegetarian sources (algae oil).
• Make sure that the product is tested for the maintenance of heavy metals and other pollutants.
• Keep omega-3 additives in a cool and dark place to prevent oxidation.

Chapter 5: Probiotics – intestinal health and skin radiance

Probiotics are living microorganisms that benefit health when consumed in sufficient quantities. The intestinal health is closely related to the health of the skin, so probiotics can play an important role in maintaining beauty and youth.

• Lactobacillus и Bifidobacterium: The most common birth of probiotic bacteria. Various strains of these bacteria have a different effect on health.

The benefits of probiotics for the skin:

• Reduce inflammation in the intestines and skin.
• Improve the absorption of nutrients.
• Support for a healthy skin microbia.
• They can help with acne, eczema and other skin diseases.

Recommendations for choosing probiotics:

• Choose products containing several strains of probiotic bacteria.
• Pay attention to the number of living bacteria (some kind of colony -forming units). Recommended dose: 1-10 billion CO per day.
• Choose products with stability to gastric acid so that bacteria can survive and reach the intestines.
• Store probiotics in the refrigerator to maintain their vitality.

Chapter 6: Plant extracts – the strength of nature for beauty

Plant extracts contain various biologically active compounds that can have a positive effect on the skin and general health.

• Green tea (Camellia sinensis): Contains polyphenols, especially epallocatechin Gallat (EGCG), which has antioxidant, anti -inflammatory and anti -cancer properties. Recommended dose: 300-500 mg per day (extract).
• Kurkuma (Curcuma longa): Contains curcumin, which has powerful anti -inflammatory and antioxidant properties. Recommended dose: 500-1000 mg per day (piperin extract to improve assimilation).
• Ashwaganda (withania somnifera): Adaptogen, which helps the body cope with stress. It also has antioxidant and anti -inflammatory properties. Recommended dose: 300-500 mg per day (extract).
• Milk thistle (Silybum Marianum): Contains silimarin, which protects the liver from damage and promotes its detoxification. A healthy liver is important for the health of the skin. Recommended dose: 200-400 mg per day (extract).
• Gotha Cola (Centella asiatica): Improves microcirculation, stimulates collagen production and accelerates wound healing. Recommended dose: 60-120 mg per day (extract).
• Pomegranate (Punica Granatum): Contains ellagic acid, which has antioxidant and anti -inflammatory properties, protects the skin from damage caused by ultraviolet radiation, and stimulates the production of collagen.

Recommendations for the choice of plant extracts:

• Choose products with a standardized content of active substances.
• Pay attention to the quality of raw materials and the processing method.
• Consider possible interactions with drugs.

Chapter 7: B vitamins B – Energy and skin health

B vitamins play an important role in energy exchange, functioning of the nervous system and maintaining skin health.

• Vitamin B3 (Niacin): Improves microcirculation, reduces redness and inflammation of the skin, and also helps moisturize. Recommended dose: 14-16 mg per day.
• Vitamin B5 (pantotenic acid): Moisturizes the skin, promotes wound healing and reduces inflammation. Recommended dose: 5 mg per day.
• Vitamin B7 (Biotin): It is necessary for the health of hair, skin and nails. Recommended dose: 30-100 mcg per day.
• Vitamin B9 (folic acid): Participates in the synthesis of DNA and RNA, as well as in cell division. It is necessary for the health of the skin and hair. Recommended dose: 400 mcg per day.
• Vitamin B12 (cobalamin): Participates in the energy exchange and functioning of the nervous system. It is necessary for the health of the skin and hair. Recommended dose: 2.4 μg per day.

Recommendations for the choice of vitamins of group B:

• Take group B vitamins in the complex to achieve the maximum effect.
• Pay attention to the form of vitamins: methylated forms (for example, methylphulatory, methylcobalamin) are better absorbed.

Chapter 8: Hormonal support – Balance for youth

With age, hormone levels are reduced, which can lead to various health problems, including deterioration of skin condition, decreased muscle mass and mood deterioration. Bades can help support the hormonal balance, but it is important to consult a doctor before the start of the appointment.

• DHEA (dehidroepandrosterone): The predecessor of sex hormones, such as estrogen and testosterone. The dhea level decreases with age. It is recommended to take under the supervision of a doctor.
• Melatonin: A hormone that regulates a dream. It also has antioxidant and anti -inflammatory properties. A good dream is important for health and beauty. Recommended dose: 0.5-5 mg before bedtime.
• Plant estrogens (phytoestrogens): Contained in soybeans, red clover and other plants. Menopause symptoms can help alleviate, such as tides and dry skin. It is recommended to consult a doctor before starting.

Hormonal support recommendations:

• Consult a doctor before taking hormonal additives.
• Pass the tests for hormones regularly to control their level.
• Take hormonal additives under the strict supervision of a doctor.

Chapter 9: Minerals – important elements for beauty and health

Minerals play an important role in many biological processes, including maintaining the health of the skin, hair, nails and bones.

• Zinc: It is necessary for the synthesis of collagen, wound healing and maintaining the immune system. Also helps with acne. Recommended dose: 15-30 mg per day.
• Magnesium: Participates in more than 300 enzymatic reactions in the body. Helps reduce stress, improve sleep and maintain bone health. Recommended dose: 200-400 mg per day.
• Calcium: It is necessary for the health of bones and teeth. Recommended dose: 1000-1200 mg per day (in combination with vitamin D).
• Iron: It is necessary for transporting oxygen to cells. Iron deficiency can lead to fatigue, pallor of the skin and hair loss. Recommended dose: 18 mg per day (for women), 8 mg per day (for men).

Recommendations for the choice of mineral additives:

• Take the minerals in a lentite uniform for better absorption.
• Consider possible interactions with drugs.

Chapter 10: An individual approach to the choice of dietary supplements

The choice of dietary supplements to maintain beauty and youth should be individual and based on the needs of the body, the state of health and lifestyle. It is important to consult a doctor or nutritionist to determine which dietary supplements will be most effective and safe in your case.

Factors that should be taken into account when choosing dietary supplements:

• Age: The needs for nutrients are changing with age.
• Floor: Men and women have different hormonal profiles and, therefore, different needs for nutrients.
• Health status: The presence of chronic diseases can affect the choice of dietary supplements.
• Life: The level of physical activity, diet and bad habits can affect the needs for nutrients.
• Genetic predisposition: Genetic factors can affect the absorption of nutrients and a predisposition to certain diseases.

Recommendations for the creation of an individual dietary supplement reception plan:

1. Consult a doctor or nutritionist. They will help you determine your individual needs and choose suitable dietary supplements.
2. Start small. Do not take many different dietary supplements at once. Start with one or two and gradually add new ones, evaluating their effect.
3. Pay attention to the quality of the product. Choose dietary supplements from famous manufacturers with a good reputation.
4. Follow the dosage. Do not exceed the recommended dose.
5. Follow the reaction of the body. If you notice any side effects, stop taking the dietary supplement and consult your doctor.
6. Be patient. The results of admission of dietary supplements may not be noticeable. It is necessary to take them regularly for several months in order to evaluate their effectiveness.
7. Combine the reception of dietary supplements with a healthy lifestyle. Bades are not a replacement for healthy nutrition, physical activity and enough sleep.

Chapter 11: Safety and side effects of dietary supplements

Bades, like any other substances, can cause side effects and interact with medicines. It is important to be aware of possible risks and observe precautions.

Possible side effects of dietary supplements:

• Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation.
• Allergic reactions: Skin rash, itching, swelling.
• Interaction with drugs: Some dietary supplements can enhance or weaken the effect of drugs.
• Toxicity: When taking high doses, some dietary supplements can be toxic.

Precaution measures when receiving dietary supplements:

• Consult a doctor before taking dietary supplements, especially in the presence of chronic diseases or medication.
• Tell your doctor about all the dietary supplements you accept.
• Bad only from trusted suppliers.
• Read the labels carefully and follow the recommended dosage.
• Do not take dietary supplements during pregnancy or breastfeeding without consulting a doctor.
• Do not give dietary supplements to children without consulting a doctor.
• If you notice any side effects, stop taking the dietary supplement and consult your doctor.

Chapter 12: The latest developments and prospects in the field of dietary supplements for beauty and youth

Science does not stand still, and new developments in the field of dietary supplements are constantly appearing to maintain beauty and youth.

• Exosome: Nanovence is secreted by cells that contain genetic information and proteins. Exosomas can be used to deliver active substances to skin cells and stimulate their regeneration.
• NAD+ (Nicotinamide Adenin Dinucleotide): Coherent participating in the energy exchange and restoration of DNA. The NAD+ level decreases with age. NAD+ precursors, such as nicotinamide riboside (NR) and nicotinomide mononucleotide (NMN), can help increase the level of NAD+ and slow down the aging process.
• Seneolithics: Substances that destroy aging cells (sensory cells). Senscent cells distinguish inflammatory factors that contribute to the development of age -related diseases.
• Personalized nutrigenomy: The use of genetic information to develop individual recommendations for nutrition and reception of dietary supplements.

Prospects in the field of dietary supplements for beauty and youth:

• Development of more effective and safe dietary supplements.
• An individual approach to the choice of dietary supplements based on genetic information.
• The use of nanotechnologies to deliver active substances to skin cells.
• Studying the role of the skin microbioma in maintaining its health and beauty.

Chapter 13: Final recommendations

Maintaining beauty and youth is a comprehensive process that includes a healthy lifestyle, proper nutrition, sufficient sleep, physical activity and, if necessary, intake of dietary supplements. The choice of dietary supplements should be individual and based on the needs of the body, the state of health and lifestyle. It is important to consult a doctor or nutritionist to determine which dietary supplements will be most effective and safe in your case. Remember that dietary supplements are not a replacement for a healthy lifestyle, but only with an addition to it. Be healthy and beautiful!

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