The Importance of Taking Supplements for Healthy Skin
, by Infinite Exchange, 11 min reading time
Nutritional therapy, or internal skin care, involves taking nutritional supplements that will internally improve the health and appearance of the skin, hair and nails. Research shows that sales of such products are constantly growing and occupy an important position in the ranking of dietary supplements.
Dietary supplements intended for beauty can be of great benefit to people whose diet, for whatever reason, is monotonous, irregular and devoid of valuable foods rich in vitamins, minerals and amino acids such as whole grains, fruits and vegetables, low-fat dairy products, lean meat.
People exposed to increased stress and psychophysical efforts, chronic patients, as well as people who follow special dietary regimes - for example reduction diets, veganism, macrobiotics - are at greater risk of developing nutritional deficiencies. Taking certain medications can also be the cause of nutritional deficiencies, and smokers and people who excessively enjoy alcohol are especially exposed to nutritional deficiencies.
The listed groups of people can benefit from the use of dietary supplements intended for the care of skin, hair and nails. However, their uncritical intake, especially of high-dose preparations, can do more harm than good and even be harmful to health. Therefore, before reaching for nutritional supplements, it is advisable to consult with a nutritionist or doctor (especially if we are talking about pregnant or nursing women) in order to choose the product that best suits you in achieving flawlessly glowing skin, healthy hair and beautiful and strong nails.
Vitamins and minerals, without exception, are essential for a healthy life in general, as well as for the health of the skin, hair and nails. However, it is worth highlighting a few vitamins and minerals that are most often used in skin, hair and nail care programs.
B Group Vitamins: B group vitamins are essential for maintaining healthy skin, hair and nails. Together with proteins as support, they will help the skin to become more shiny and elastic, the nails to be stronger and the hair to be softer and silkier. Studies have shown that as many as 40% of dermatitis cases are the result of insufficient intake of B group vitamins in the diet. By avoiding vitamin B deficiency, we can significantly delay slow growth and graying of hair, drying, redness and irritation of the skin, chapped lips and the appearance of sores on the edges of the mouth and around the nose, and breaking of nails.
Vitamin B1 (thiamine) is beneficial to red, irritated, acne-prone, or dry skin. It also reduces the visibility of fine lines and wrinkles.
Vitamin B2 (riboflavin) can help enhance skin tone, make skin more luminous, and regulate natural oils, making them excellent for dry or acne-prone skin.
Vitamin B3 (nicotinic acid or niacinamide) aids in the natural defenses of your skin. It protects against environmental stressors while also improving the appearance and feel of mature, dry, and sensitive skin.
Vitamin B5 (pantothenic acid) is an excellent choice for keeping skin moisturized and supple. Pantothenic acid also helps to balance the skin's pH and reduces the appearance of redness and inflammation.
Vitamin B6 (pyridoxine) aids in the reduction of the consequences of hormonal imbalance, which can result in acne breakouts. B6 can help with hormonal acne, inflammation, and redness.
Vitamin B7 (biotin) provides skin with a naturally renewed appearance, making it ideal for dull and aged skin.
Vitamin B9 (folic acid or folate) gives skin a purified appearance. If you have frequent acne or congestion, give it a try.
Vitamin B12 (cobalamin) improves the shine of dull, aged skin. This B vitamin also aids in the appearance of dark patches and uneven skin tone.
Antioxidants: Antioxidants are also extremely important for the skin, which neutralize free radicals, one of the main causes of skin aging, the formation of wrinkles and age spots. It is known that a proper intake of antioxidants that act synergistically ensures a healthy dermis and epidermis to a large extent.
Thus, one of the most significant dermatological discoveries is the discovery of the ability of powerful antioxidants - vitamins C and E to counteract the negative consequences of sun exposure. Namely, it has been shown that vitamins C and E can prevent damage to the skin caused by prolonged exposure to the sun and thus provide valuable help in the fight against skin cancer. In addition, they help restore already damaged tissue.
Vitamin C (ascorbic acid) is a dermatologist-recommended component that has been shown in studies to help halt early skin aging, minimize UV damage, and improve the appearance of wrinkles, dark spots, and acne. Vitamin C also plays a key role in the formation of collagen and stimulates nail growth.
Vitamin E (tocopherol) has long been thought to be an anti-inflammatory agent in the skin, with multiple studies supporting its ability to prevent inflammatory damage following UV exposure. As previously stated, topical vitamin E can minimize UV-induced skin swelling, thickness, erythema, and edema — all of which are indicators of skin inflammation. It also accelerates the recovery of damaged skin and helps strengthen hair and nails.
Vitamin A (retinol) is essential for skin health. It acts on young cells in the deeper parts of the skin so that they mature and replace unnecessary dead cells. At the same time, the level of vitamin A in the body is very important, because even the slightest drop in this level below normal manifests itself in some disorders - for example, the skin becomes dry and peels easily.
Alpha lipoic acid is a powerful antioxidant that protects the skin from damage caused by free radicals. In addition, it helps other vitamins to more effectively restore skin cells damaged by environmental factors such as pollution or smoking. Because of its successful skin renewal, alpha lipoic acid is often considered an anti-aging agent.
Minerals: When it comes to minerals for beauty, the most useful are selenium and zinc, trace elements effective in neutralizing the harmful effects of free radicals. Copper, magnesium and calcium are also worth mentioning because of their important impacts on skin and overall health.
Zinc is essential for good skin health. It is essential for protein synthesis and wound healing, as well as being an antioxidant. Zinc deficiency can impede collagen formation, fatty acid metabolism, and wound healing even in mild cases. Zinc is required for the synthesis of keratin as well as the structural protein of the skin, collagen. Collagenases, which are zinc-dependent enzymes, generate collagen in the skin.
Selenium may protect the skin from UV radiation by boosting the activity of the selenium-dependent antioxidant enzymes glutathione peroxidase and thioredoxin reductase.
Copper should also be singled out, which, in cooperation with vitamin C and zinc, helps build elastin, an important structural component of the skin. Excessive intake of copper through dietary supplements can cause health problems, but according to information, the use of copper-enriched creams strengthens the skin and helps preserve its elasticity.
Magnesium is a necessary mineral for skin health, bones, teeth, hair, and muscles, as well as for the nervous system. A magnesium deficit can hasten skin aging. It improves skin by retaining skin suppleness when added to skincare products. Fast foods, soft drinks, and excessive alcohol consumption can rapidly deplete and leach magnesium from the body, so avoid them.
Calcium is very important for healthy teeth and bones, but it's also an important mineral for skin health. The human body has more calcium than any other mineral, accounting for approximately 90% of our bone construction. It is essential for skin firmness and elasticity, as well as all tissues and cells in the body. Acne can also be prevented by eating calcium-rich foods. A calcium deficit causes frail and thin skin, hair loss, weak bones, and brittle nails. Pregnant and breastfeeding women require additional calcium since the mother's calcium levels are depleted during these times. Calcium is essential for improving overall skin health.
Fatty Acids: Valuable omega-3, omega-6 and omega-9 fatty acids play a key role in creating the skin's lipid barrier. They also moisturize the skin and relieve skin irritations. The lack of fatty acids is manifested by dry skin prone to irritation. Since these fatty acids also have an anti-inflammatory effect, they are also useful for various skin diseases.
Omega-3 fatty acids can help to regulate the skin's oil production, enhance balanced hydration, reduce breakouts, and reduce the appearance of age. Omega-3 fatty acids can also help soften rough, dry skin and soothe inflammation and dermatitis.
Omega-6 fatty acids are known for hydrating rough skin, fading hyperpigmentation, improving wound healing, and treating acne.
Omega-9 fatty acid is great for dry and aged skin because it mimics the skin's natural sebum. It is easily absorbed and aids in the retention of moisture in the skin's layers. When choosing a food supplement that contains fatty acids, check the product declaration to see if it contains EPA, DHA and GLA - fatty acids that are extremely important for health and beauty.
Amino Acids: Among all amino acids, l-cysteine and l-methionine stand out in particular - amino acids that contain sulfur necessary for building hair, skin and nails. For this reason, products intended for achieving healthy and beautiful skin, hair and nails must contain these two amino acids.
L-cysteine may play a function in the normal pace of hair growth. Cysteine may also aid in the reduction of the affects of aging on the skin. It may aid in the healing process after surgery or burns, as well as protect the skin from radiation damage.
L-methionine helps to produce keratin, the major component of hair and nails that also helps to keep the skin firm. Keratin is a protein found in hair that governs its strength, volume, hydration, and color. At the same time, keratin in nails regulates strength and aids in the prevention of brittleness.
Common Skin Issues And Solutions
Dry Skin: Reach for a food supplement that contains B group vitamins and vitamin A, as well as essential fatty acids and amino acids cysteine and methionine.
Skin Full of Acne: Consume products that provides vitamin A (or beta-carotene as its precursor), B group vitamins and zinc.
Wrinkles: Dietary supplements containing antioxidants, primarily beta-carotene, i.e. vitamin A and vitamins C and E, selenium and zinc, will help. In addition to the well-known vitamins and minerals, the plant world contains a multitude of plant chemicals with antioxidant activity, which have their beneficial effect applied both 'outside' and 'inside'. In the fight against wrinkles, oral intake of coenzyme Q10, the basic body coenzyme, whose synthesis decreases with aging, will also help. In addition to protecting against damage caused by UV radiation, coenzyme Q10 applied locally on the skin and orally in a dose of 60 mg/day has a proven effect on reducing wrinkles. The mechanism of its action on the skin is stimulation of collagen and elastin synthesis, skin renewal and antioxidant activity. It is important to note that antioxidants have a synergistic effect, in other words, the best results are achieved with their combined intake.
Dark circles: Food supplements containing adequate doses of vitamin C, potassium and sulfur can be useful.
Scars That Heal Slowly: Products that provide vitamin K and vitamin C can help.
Brittle Nails: Reach for a food supplement that provides vitamins of the B group, especially biotin and vitamins A and C, as well as calcium and iron.
White Dots On The Nails: Consume zinc supplements.
Weak And Lifeless Hair: Reach for a product that provides essential fatty acids, especially omega-3, vitamins B6, B12 folic acid and biotin as well as the amino acids cysteine and methionine.
Until the results, be patient. Fresh and radiant looking skin, healthy hair and beautiful, strong nails are only achieved through continuous building from the inside, so there are no instant solutions. When talking about the period of taking nutritional supplements for the beauty of the skin, hair and nails, it is necessary to take into account the fact that complex renewal processes take a certain amount of time: hair grows about 1 cm per month, nails 3-4 millimeters, and complete renewal of the surface layer of the skin takes 28-32 days. Therefore, the first effects of taking such products are visible only after 4-5 weeks if we are talking about the skin, while solving problems with hair and nails requires at least 3 months.
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