A balanced diet with enough water and enough sleep can contribute to a healthy complexion. Dietary supplements can help meet daily vitamin and mineral needs.
Skin Supplements: What are Typical Ingredients?
Most skin supplements contain minerals, vitamins and other substances that can support a balanced diet.
The trace element selenium can contribute to the maintenance of hair and nails. This is due to the antioxidant effect, which can be responsible for protecting cell membranes and can thus protect against free radicals. The element can also play a role in the division and growth of cells.
Fish, meat, eggs, as well as lentils, mushrooms and cabbage contain selenium.
Zinc can be found in many structures in our body. In addition to the skin, this also includes the hair, bones, eyes and liver.
A zinc deficiency can manifest itself in skin changes and impaired wound healing, among other things, and is often found in an unbalanced diet. There are limited stores of zinc in our bodies, which can make it all the more important to consume the element consistently.
Attention: The element is toxic in high doses. An excess of zinc can manifest itself in symptoms such as gastrointestinal disorders or fever.
As a structural protein, collagen is an important component of connective tissue. It can strengthen tissues, ligaments and, among other things, the skin from the inside. With age, it can happen that the body produces less and less collagen or the body uses up the protein faster than it can be replenished.
A deficiency can manifest itself, for example, in metabolic slowdowns that can lead to tiredness, concentration problems or memory problems. A worse complexion can also occur as a result.
Hyaluronic acid is one of the main components of the connective tissue that lies between the skin cells. It can store large amounts of water and can therefore influence the moisture content of the skin. Tight skin can be a result.
With age, the hyaluron content of the skin can decrease, which can cause the skin to shrink and lose volume.
Foods with hyaluronic acid are, for example, fish, potatoes or green leafy vegetables.
Coenzyme Q10 is an antioxidant that the body can produce itself. It can protect cells through its antioxidant properties. If there is a lack of the coenzyme, free radicals can form, which can be harmful to our cells. They can attack cell membranes and contribute to cell aging.
The body's own production can decrease over time, which is why an intake via dietary supplements can be worthwhile.
vitamins for the skin
Beta carotene (provitamin A)
Our body can convert beta-carotene into vitamin A. As an antioxidant, it can protect cells from free radicals. Vitamin A can also play an important role in a functioning immune system. The vitamin is also known as retinol and can contribute to the normal functioning of the skin.
Due to the low bioavailability, the body can only process a small part of the beta carotene we eat.
Biotin (vitamin B7)
Biotin can supply the skin with protective lipids via the sebaceous glands. The vitamin can protect the skin from drying out and skin aging
Biotin is also known to strengthen hair and nails and to support their development. Hence the original name vitamin H or the designation as the vitamin of natural beauty.
Ascorbic acid (vitamin C)
Vitamin C can be involved in the formation of collagen and, thanks to its antioxidant effect, protects the collagen structure from free radicals. The result can be reflected in smooth skin with fewer wrinkles.
In addition, ascorbic acid can have an anti-inflammatory effect and thus counteract micro-inflammation that can occur as a result of acne.
The right diet for healthy skin
The body can absorb many important nutrients through a varied diet.
Fruit contains many relevant vitamins that can have positive effects on the skin. Citrus fruits such as lemons and oranges in particular contain a lot of vitamin C. Mangoes and apricots contain the natural form of beta-carotene.
Many types of vegetables also contain important ingredients. Egg yolks, oatmeal and nuts are a healthy source of Biotion.
Protein sources such as meat, but also foods such as milk and fish can be used as a natural source of collagen.
Omega-3 fatty acids are particularly important for healthy skin. They contain DHA, EPA and ALA. These components may be responsible for regulating moisture balance and oil production, controlling inflammatory processes, and preventing cornification and congestion in the skin. Omega-3 fatty acids are mainly found in fish.
Drink a lot: Why sufficient liquid is important
The German Society for Nutrition recommends drinking at least 1,5 liters of water a day. With a lot of exercise, the need can increase by about 3 times. With a sufficient supply of liquid you can promote the moisture retention of your skin.
Your skin also benefits from the minerals contained in the water. Sodium can keep the skin soft and supple. You also support your body in detoxifying itself naturally.
When are dietary supplements useful for the skin?
Dietary supplements are said to have many positive effects on your health and well-being. The products can help especially with problems with hair, nails and skin.
- Skin issues: Antioxidants in particular can have protective functions for the skin and reduce oxidative stress. This can counteract premature skin aging and impurities.
- Damage to the nails: In addition to building blocks for healthy skin, the ingredients in the supplements are also responsible for a strong nail structure.
- Hair problems and hair loss: Skin problems often go hand in hand with thin and brittle hair. Collagen and zinc are not only found in the skin but also in the hair.
- Pregnancy: Pregnant women belong to the group that quickly suffers from a zinc deficiency. Vitamin B and C requirements can also increase during pregnancy.
- In old age: In old age, the formation of many vitamins and elements can be reduced, which is why it can be worth taking them in the form of food supplements.
- With a lot of stress: Too much stress can break down the skin's lipid barrier, which can lead to dry skin.
That is why healthy skin is important
Our skin is the body's largest (sensory) organ. It is responsible for vital tasks and protection from external influences. Many diseases can be recognized by the appearance of the skin.
In the hypodermis, the body can store fat and water and deposit metabolic products.
The skin is also responsible for regulating body temperature, among other things. We use it to feel cold, heat, pressure or pain. This leads to reactions of the body that can protect us.
What should you pay attention to when buying?
Before you buy an item, you should think about the dosage form that suits you the most. Dietary supplements are usually available as capsules, tablets, powder or drinking ampoules.
When buying, you should pay attention to quality features such as production in Germany, no additives and no dyes.