Understanding the foundations: What is dietary supplements and how do they affect the skin?

The dietary supplements, or biologically active additives, are concentrated sources of nutrients, such as vitamins, minerals, herbs and other substances designed to supplement the diet. In the context of the beauty of the skin, dietary supplements are designed to provide the body with the necessary elements to maintain health, elasticity and the radiance of the skin from the inside.

It is important to understand that dietary supplements are not drugs and are not intended for the treatment or prevention of diseases. However, with proper selection and use, they can have a positive effect on the condition of the skin, hair and nails.

Key mechanisms for the effects of dietary supplement on the skin include:

• Improving hydration: Some dietary supplements, such as hyaluronic acid, help retain moisture in the skin, making it more elastic and moisturized.
• Free radical protection: Antioxidants, such as vitamins C and E, neutralize free radicals that damage skin cells and contribute to premature aging.
• Collagen development support: Collagen is the main structural protein of the skin, providing its elasticity and strength. Some dietary supplements, such as vitamin C and collagen peptides, stimulate collagen synthesis.
• Removing inflammation: Some dietary supplements, such as omega-3 fatty acids and green tea extract, have anti-inflammatory properties and can help reduce redness and irritation of the skin.
• Improving microcirculation: Some dietary supplements, such as ginkgo biloba extract, improve blood circulation in the skin, providing it with the necessary nutrients and oxygen.

Key ingredients of dietary supplements for skin beauty and their properties

Collagen: Elasticity and skin elasticity

Collagen is a fibrillar protein that forms the basis of the body connective tissue, including the skin. With age, the production of collagen naturally decreases, which leads to the loss of elasticity, the appearance of wrinkles and sagging of the skin. Reception of collagen in the form of dietary supplements can help replenish this deficit and maintain skin health.

Types of collagen: There are several types of collagen, each of which performs its own functions in the body. For the skin, the most important collagen I, II and III.

• Type I collagen: The most common type of collagen, providing the strength and elasticity of the skin, bones and tendons.
• Type III collagen: It is often found along with a type I collagen and contributes to the formation of young, elastic skin.
• Type II collagen: Mostly contained in cartilage and important for joint health.

Collagen forms: Collagen in dietary supplements can be represented in various forms, including:

• Hydrolyzed collagen (collagen peptides): The most easily absorbed form of collagen, split into smaller peptides, which are absorbed faster into the blood.
• Non-unauthorized collagen (UC-II): Saves its natural structure and helps to reduce inflammation in the joints. Less effective for the skin.
• Gelatin: The form of collagen obtained by heat treatment is used in the food industry and can be eaten to maintain the health of connective tissue.

Advantages of taking collagen:

• Improving elasticity and skin elasticity
• Reducing the depth of wrinkles
• Moisturization of the skin
• Improving the health of the joints
• Strengthening hair and nails

Hyaluronic acid: deep hydration and elasticity

Hyaluronic acid is a natural component of the skin, which has a unique ability to retain moisture. One molecule of hyaluronic acid can hold up to 1000 water molecules, which makes it a powerful moisturizing agent. With age, the level of hyaluronic acid in the skin decreases, which leads to dryness, loss of elasticity and wrinkles. Reception of hyaluronic acid in the form of dietary supplements can help replenish this deficit and improve the condition of the skin.

Hyaluronic acid action:

• Moisturizes the skin from the inside
• Increases the elasticity and elasticity of the skin
• Reduces the depth of wrinkles
• Improves skin texture
• Promotes wound healing

Forms of hyaluronic acid: Hyaluronic acid in dietary supplements can be represented in various forms that differ in molecular weight:

• High -molecular hyaluronic acid: Better holds moisture on the surface of the skin, creating a protective barrier.
• Low molecular weight hyaluronic acid: Penetrates into the deep layers of the skin, moisturizing it from the inside. It is considered more effective in dietary supplements.

Vitamin C: antioxidant protection and collagen synthesis

Vitamin C is a powerful antioxidant that protects the skin from damage caused by free radicals. It also plays an important role in the synthesis of collagen necessary to maintain the elasticity and elasticity of the skin. In addition, vitamin C helps to clarify age spots and leveling the skin of the skin.

Advantages of vitamin C for the skin:

• Protects the skin from free radicals
• Stimulates collagen synthesis
• Four the pigment spots
• Envals the tone of the skin
• Strengthens the walls of blood vessels

Forms of vitamin C: Vitamin C in dietary supplements can be represented in various forms, including:

• Ascorbic acid: The most common and affordable form of vitamin C.
• Sodium Ascorbat: The softer form of vitamin C, which is less likely to cause stomach irritation.
• Liposomal vitamin C: Vitamin C, enclosed in liposomes (microscopic bubbles from phospholipids), which improves its absorption.

Vitamin E: Protection against ultraviolet radiation and moisture

Vitamin E is another powerful antioxidant that protects the skin from damage caused by ultraviolet radiation. It also has moisturizing properties and helps improve skin elasticity. Vitamin E is often used in cosmetics to care for dry and sensitive skin.

Advantages of vitamin E for the skin:

• Protects the skin from ultraviolet radiation
• Moisturizes the skin
• Improves skin elasticity
• Accelerates wound healing
• Reduces inflammation

Vitamin E forms: Vitamin E in dietary supplements can be represented in various forms, including:

• Alfa-Tokoferol: The most active form of vitamin E.
• Mixed tocopherols: They contain several forms of vitamin E, which provides a wider spectrum of antioxidant protection.

Zinc: skin health and regulation of skin fat production

Zinc is an important mineral involved in many processes in the body, including maintaining the health of the skin. It has anti -inflammatory properties and helps regulate the production of sebum, which is especially important for people with problematic skin prone to acne. Zinc also promotes the healing of wounds and strengthen the immunity of the skin.

The advantages of zinc for the skin:

• Regulates the production of sebum
• Reduces inflammation with acne
• Promotes wound healing
• Strengthens the immunity of the skin
• Protects the skin from ultraviolet radiation

Forms of zinc: Zinc in dietary supplements can be represented in various forms, including:

• Zinc picolinat: Easily absorbed zinc form.
• Zinc Citrate: Another well -absorbed form of zinc.
• Zinc Gluconate: A common and affordable form of zinc.
• Zinc oxide: It is worse absorbed by the body.

Selenium: antioxidant protection and anti -inflammatory action

Selenium is a trace element with powerful antioxidant properties. It protects the skin cells from damage caused by free radicals, and helps to reduce inflammation. Selenium also plays an important role in maintaining the health of hair and nails.

Advantages of selena for the skin:

• Protects the skin from free radicals
• Reduces inflammation
• Improves skin elasticity
• Protects from sunburn
• Supports hair and nails

Selena forms: Selenium in dietary supplements can be represented in various forms, including:

• Selenomethumentin: Easily absorbed form of selenium contained in Brazilian nuts.
• Sodium selenite: The inorganic form of selenium, which is also well absorbed.

Omega-3 fatty acids: hydration and reduction of inflammation

Omega-3 fatty acids are irreplaceable fats that the body cannot produce independently and should receive from food or dietary supplements. They play an important role in maintaining skin health, reducing inflammation, improving moisture and protecting from damage caused by ultraviolet radiation. Omega-3 fatty acids also contribute to the strengthening of cell membranes, making the skin more elastic and elastic.

Advantages of omega-3 fatty acids for the skin:

• Reduce inflammation
• Moisturize the skin
• Protect from ultraviolet radiation
• Strengthen cell membranes
• Improve skin elasticity

Sources of omega-3 fatty acids:

• Fish oil: Contains EPA (eicosapentaenic acid) and DHA (non-oxaexenic acid), two most important omega-3 fatty acids.
• Crill oil: It also contains EPA and DHA, as well as antioxidant Astaxantin.
• Vegetable oils (linen, chia): Contain ALA (alpha-linolenic acid), which should be transformed into EPA and DHA in the body. This process is not always effective.

BIOTIN (vitamin B7): Hair and nail health

Biotin, also known as vitamin B7, plays an important role in the metabolism of fats, carbohydrates and proteins necessary to maintain healthy skin, hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. Reception of biotin in the form of dietary supplements can help strengthen hair and nails, as well as improve the condition of the skin.

Advantages of biotin for skin, hair and nails:

• Strengthens the hair
• Improves hair growth
• Reduces hair loss
• Strengthens the nails
• Improves skin condition

Coenzyme Q10: antioxidant protection and cell energy

Coenzym Q10 (CoQ10) is a natural antioxidant that plays an important role in the production of energy in the cells of the body. With age, the level of COQ10 in cells decreases, which can lead to a decrease in energy, a deterioration in the condition of the skin and the emergence of signs of aging. Reception of COQ10 in the form of dietary supplements can help increase the level of energy in cells, protect the skin from free radicals and improve its elasticity.

Advantages of Q10 Coenzyme for the skin:

• Protects the skin from free radicals
• Improves skin elasticity
• Reduces the depth of wrinkles
• Improves skin texture
• Increases the level of energy in cells

Other useful ingredients:

• Green tea extract: Contains antioxidants (polyphenols) that protect the skin from damage.
• Resveratrol: The antioxidant contained in red wine and grapes protects the skin from aging.
• Ceramides: Lipids that help strengthen the skin barrier and retain moisture.
• Beta-carotene: It turns into vitamin A in the body, important to the health of the skin.
• MSM (methylsulfonylmetane): Organic compound of sulfur, contributes to the formation of collagen and reduces inflammation.

How to choose dietary supplements for skin beauty: choice guide

The choice of dietary supplements for skin beauty is an important and responsible process. To get maximum benefit and avoid unwanted side effects, it is necessary to take into account several key factors:

1. Define your goals:

Before you start taking dietary supplements, determine what results you want to achieve. Do you want to improve skin hydration, reduce wrinkles, get rid of acne, strengthen hair and nails, or all together? Knowing your goals, it will be easier for you to choose dietary supplements containing the necessary ingredients.

2. Study the composition of the product:

Carefully study the composition of the dietary supplement before buying. Pay attention to the presence of key ingredients, their concentration and shape. Make sure that the composition corresponds to your needs and goals. Give preference to products with natural ingredients and a minimum number of artificial additives.

3. Pay attention to the form of release:

Dietary supplements for skin beauty are produced in various forms: tablets, capsules, powders, liquids, etc. Choose a form that is most convenient for you to use. For example, powders can be added to drinks and smoothies, and capsules are easy to swallow.

4. Check the reputation of the manufacturer:

Choose dietary supplements from reliable and trusted manufacturers who have a good reputation on the market. Study reviews about the company and its products to make sure of its quality and effectiveness.

5. Pay attention to certification:

Make sure that the dietary supplement is certified by the relevant organizations such as GMP (Good Manoufacturing Practice) or NSF International. This guarantees that the product is produced in accordance with high quality and safety standards.

6. Consider your individual characteristics:

When choosing dietary supplements, it is necessary to take into account your individual characteristics, such as age, health status, the presence of allergies and medications taken. If you have any doubts, consult a doctor or nutritionist.

7. Start with small doses:

Start taking dietary supplements with small doses to evaluate the reaction of your body. Gradually increase the dosage to recommended, if side effects do not occur.

8. Be patient:

Do not expect instant results. To achieve a noticeable effect from taking dietary supplements, time is needed. Usually it takes several weeks or months of regular admission to see improvement of the condition of the skin, hair and nails.

9. Combine with proper nutrition and skin care:

Bades are just an addition to a healthy lifestyle. To achieve the maximum effect, combine their technique with proper nutrition, enough water, regular skin care and sun protection.

10. Do not take too many dietary supplements at the same time:

It is not recommended to take too many dietary supplements at the same time, as this can lead to an excess of certain nutrients and cause side effects. Start with several key additives and gradually add others, if necessary.

An example of choosing dietary supplements for specific problems:

• Dry skin: Hyaluronic acid, omega-3 fatty acids, vitamin E.
• Wrinkles and loss of elasticity: Collagen, vitamin C, coenzyme Q10.
• Acne and problem skin: Zinc, omega-3 fatty acids, probiotics.
• Hair loss and brittle nails: Biotin, zinc, selenium.
• Pigment spots and uneven skin tone: Vitamin C, green tea extract.

How to take dietary supplements for the skin: dosage, reception time and combination

The correct intake of dietary supplements is crucial for achieving maximum benefit and minimizing the risk of side effects. It is important to take into account the dosage, the time of admission and a combination of various additives.

1. Dosage:

Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the recommended dosage, as this can lead to an excess of certain nutrients and cause side effects.

The dosage of dietary supplements can vary depending on age, state of health and individual needs. If you have any doubts, consult a doctor or nutritionist.

2. Reception time:

The time of receiving dietary supplements can affect their assimilation and efficiency. Some dietary supplements are better absorbed on an empty stomach, while others are absorbed during food. Read the instructions carefully on the packaging or consult your doctor.

• Bades who are better to take on an empty stomach: Collagen (30 minutes before meals), hyaluronic acid (30 minutes before meals), probiotics.
• Dietary supplements that are best taken during food: Vitamin C, vitamin E, omega-3 fatty acids, zinc, selenium, coenzyme Q10.

Divide the daily dose of dietary supplements into several techniques, if it is recommended in the instructions. This can improve absorption and reduce the risk of side effects.

3. A combination of dietary supplements:

When combining various dietary supplements, it is necessary to take into account their compatibility and possible interaction. Some dietary supplements can strengthen or weaken the action of each other.

It is recommended to consult a doctor or nutritionist before combining several dietary supplements. They will help you choose the optimal combination and avoid undesirable interactions.

Examples of successful combinations:

• Collagen + vitamin C: Vitamin C enhances collagen synthesis.
• Omega-3 fatty acids + vitamin E: Vitamin E protects omega-3 fatty acids from oxidation.
• Zinc + vitamin A: Vitamin A improves zinc assimilation.

Examples of unwanted combinations:

• Iron + calcium: Calcium can reduce the absorption of iron.
• Zinc + copper: Zinc can reduce copper assimilation.

4. Duration of admission:

The duration of the reception of dietary supplements depends on your goals and individual characteristics. Some dietary supplements can be taken constantly, while others can be taken in courses. Read the instructions carefully on the packaging or consult your doctor.

It is recommended to take breaks between the courses of receiving dietary supplements in order to avoid addiction and let the body relax.

5. Wrap with a sufficient amount of water:

Drink dietary supplements with a sufficient amount of water (at least 200 ml). This improves assimilation and helps to avoid stomach irritation.

6. Follow your condition:

Carefully follow your condition during the admission of dietary supplements. If you have any side effects, stop taking and consult a doctor.

7. Keep dietary supplements correctly:

Keep dietary supplements in a cool, dry place, protected from light and moisture. Follow the storage conditions indicated on the packaging.

Side effects and contraindications: what you need to know before admission of dietary supplements

Although dietary supplements are usually considered safe, they can cause side effects and have contraindications. It is important to know about possible risks before starting to receive dietary supplements.

Possible side effects:

Side effects on the use of dietary supplements can be different and depend on the type of additive, dosage and individual characteristics of the body. The most common side effects:

• Digestive disorders: Nausea, vomiting, diarrhea, constipation, bloating.
• Allergic reactions: Raw, itching, urticaria, Quincke’s edema.
• Headache: Dizziness, fatigue.
• Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.
• Overdose: Exceeding the recommended dosage can lead to serious side effects, such as poisoning.

Examples of side effects of specific dietary supplements:

• Collagen: It can cause allergic reactions in people with allergies to fish or seafood.
• Hyaluronic acid: It rarely causes side effects, but in some cases it can cause allergic reactions.
• Vitamin C: In large doses, digestion disorders can cause.
• Vitamin E: In large doses, the risk of bleeding can increase.
• Zinc: In large doses can cause nausea and vomiting.
• Omega-3 fatty acids: They can cause a fish taste in the mouth and digestive disorders.
• Biotin: It rarely causes side effects, but in some cases it can cause a skin rash.

Contraindications:

Some dietary supplements are contraindicated in certain health conditions. It is important to consider contraindications before starting dietary supplements.

• Pregnancy and breastfeeding: Not all dietary supplements are safe for pregnant and nursing women. Before taking dietary supplements, you need to consult a doctor.
• Chronic diseases: In the presence of chronic diseases (for example, diseases of the kidneys, liver, heart), before taking dietary supplements, it is necessary to consult a doctor.
• Allergies: If there is an allergy to any dieters, its reception is contraindicated.
• Medication: Some dietary supplements can interact with drugs. Before taking dietary supplements, it is necessary to inform the doctor about all the drugs taken.
• Childhood: Not all dietary supplements are intended for children. Before taking dietary supplements, children need to consult a doctor.

When to consult a doctor:

If any side effects or doubts occur during the use of dietary supplements, you must consult a doctor. The doctor will be able to evaluate your state of health, determine the cause of side effects and give recommendations on the further admission of dietary supplements.

Be sure to consult a doctor if you have the following symptoms:

• Strong allergic reactions (Quincke’s edema, difficulty breathing).
• Strong abdominal pain.
• Blood in a chair or urine.
• Severe headache.
• Unusual skin rashes.

How to minimize risks:

• Consult a doctor before taking dietary supplements, especially if you have chronic diseases or take medications.
• Choose dietary supplements from reliable and trusted manufacturers.
• Carefully study the composition of the product and make sure that you do not have an allergy to any ingredients.
• Strictly follow the recommended dosage.
• Follow your condition while taking dietary supplements and stop taking it when side effects occur.
• Tell your doctor about all the dietary supplements.

Scientific research and evidence of the effectiveness of dietary supplements for the skin

The effectiveness of dietary supplements for skin beauty is a topic that is actively studied by the scientific community. There are studies confirming the positive effect of certain dietary supplements on the condition of the skin, hair and nails. However, it is important to note that many studies have restrictions, and additional studies are needed to confirm the results.

Collagen:

Numerous studies have shown that the intake of collagen peptides can improve the elasticity and elasticity of the skin, reduce the depth of wrinkles and increase the level of skin moisture.

• In one study published in the journal “Skin Pharmacology and Physiology”, participants who took collagen peptides for 8 weeks showed a significant improvement in skin elasticity compared to the placebo group.
• Another study published in the journal Journal of Cosmetic Dermatology showed that taking collagen peptides for 12 weeks reduced the depth of wrinkles and improved the skin texture.

Hyaluronic acid:

Studies show that taking hyaluronic acid can improve skin moisturizing, increasing its elasticity and reducing the depth of wrinkles.

• In one study published in the journal Clinical, Cosmetic and Investigation Dermatology, participants taking hyaluronic acid for 12 weeks showed a significant improvement in skin moisture and a decrease in wrinkles.
• Another study published in the journal Journal of Drugs in Dermatology showed that the intake of hyaluronic acid improved skin elasticity and reduced redness.

Vitamin C:

Vitamin C is a powerful antioxidant that plays an important role in the synthesis of collagen. Studies show that the intake of vitamin C can protect the skin from damage caused by free radicals, and improve its elasticity.

• In one study published in the journal The American Journal of Clinical Nutrition, participants consuming a sufficient amount of vitamin C had fewer wrinkles and more elastic skin.
• Another study published in the journal Dermatologic Surgery showed that the use of vitamin C locally can reduce pigment spots and improve skin tone.

Omega-3 fatty acids:

Studies show that the intake of omega-3 fatty acids can reduce inflammation in the skin, improve its moisturizing and protect against damage caused by ultraviolet radiation.

• In one study published in the magazine The American Journal of Clinical Nutrition, participants consuming a sufficient amount of omega-3 fatty acids had fewer inflammatory processes in the skin.
• Another study published in the journal “Journal of the American Academy of Dermatology” showed that the intake of omega-3 fatty acids can improve the condition of the skin with psoriasis.

Other ingredients:

There are also research, confirm