Lalajo.Net - Health Tips and Guide


Rabu, 04 Mei 2022

Optimize Your Skin Health: Top 8 Natural Supplements and Vitamins

Optimize Your Skin Health: Top 8 Natural Supplements and Vitamins

If you’re seeking naturally younger-looking, clear skin, adding certain supplements to your regimen may help in the process. While there’s no magic pill that will give you youthful skin, eating a variety of nutrient-dense foods, as well as supplementing your diet may contribute to better skin health and appearance. (37)

The various skin changes that accompany aging are a common complaint. The “anti-aging” industry is estimated to be worth approximately about 50.2 billion U.S. dollars and forecasted to increase year after year. (40) Another common skin complaint is acne vulgaris. It’s estimated that acne, an inflammatory skin disorder distinguished by clogged hair follicles and blemishes, contributes to approximately three billion dollars in healthcare costs in America. (4)

In this article you will discover some of the important nutrients that can help support healthy skin, calm skin inflammation, and slow down the signs of aging. The 8 best supplements for skin health

The skin is your body’s largest organ and it needs a variety of nutrients to stay healthy. (50) The following nutrients and dietary supplements have been shown to support skin health and improve skin appearance. Vitamin A for skin

Vitamin A contributes to skin clarity by decreasing the size of sebaceous glands, resulting in less oil production. (10) Without adequate vitamin A, dead skin cells can accumulate in the pores leading to breakouts. (52)

Topical and oral vitamin A may be effective in the treatment and prevention of acne. Topical retinoids, a derivative of vitamin A, are widely used for their anti-aging and acne-reducing properties. Retinoids have been shown to improve acne and signs of aging by stimulating the process of epidermal cell proliferation and promoting collagen synthesis. (52) Additionally, research has shown that intake of oral vitamin A supplementation can reduce inflammation, which may relieve red, inflamed areas on the skin. (33)

Did you know? Patients with severe acne are more likely to have lower serum levels of vitamin A. (9)

Vitamin A exists in two forms in foods; retinol and provitamin A carotenoids. Natural sources of retinol include dairy products, meat, organ meats, and certain fortified foods. Carotenoids, such as beta-carotene, are precursors to vitamin A, meaning that they are converted into vitamin A in the body. Sources of beta-carotene include many plant-based foods, such as carrots, leafy greens, and tomatoes. (47) (13)

Vitamin A is a fat-soluble vitamin, meaning it can be stored in the body for long periods of time and excess amounts of vitamin A can lead to toxicity, so it is best to consult your healthcare provider for accurate dosing before starting a supplement. Supplemental vitamin A may also cause side effects in some individuals, such as vomiting, headache, and dry skin. (5) Women who are pregnant or planning to become pregnant should avoid supplementing with high doses of vitamin A due to the risk of birth abnormalities. (24) Vitamin C for skin

It is common knowledge that vitamin C supports immune function, but did you also know that it can improve skin health and appearance? (31) Vitamin C, also known as ascorbic acid, acts as an antioxidant which protects the skin against free radical damage from ultraviolet light, air pollution, and cigarette smoke. (23) (21) Vitamin C is an essential nutrient, meaning it isn’t synthesized by the body, and therefore must be obtained through diet or supplements. (25)

Vegetables and fruits are the best food sources of vitamin C. Broccoli, bell peppers, citrus fruit, kiwi, tomatoes, and potatoes all contain high amounts of the nutrient. (25)

If you have dull skin, scarring, hyperpigmentation, or are recovering from a major acne breakout, supplementing with vitamin C may help. (31) Research has shown that oral vitamin C helps boost collagen production, a protein that contributes to skin hydration and elasticity. (31) Further research indicates that oral vitamin C can help repair sun-damaged skin and aid in wound healing. (42)

Topical vitamin C serums are commonly used for their anti-aging effects. (2) However, topical vitamin C can be too harsh for certain skin types, and may even react poorly with ingredients found in some cosmetic products. (31) If you have sensitive skin, ask your integrative healthcare practitioner about other options. Collagen supplements for skin

Collagen is a type of protein found in the bones, connective tissues, and skin. As we age, collagen production naturally declines, resulting in visible skin aging. In fact, collagen in the skin declines by approximately one percent each year beginning in adulthood. (11)

Ingesting collagen has been shown to increase skin elasticity and boost skin collagen production, resulting in a more youthful appearance. (7) If you’re noticing signs of skin aging, supplementing daily with collagen may be beneficial. (11) (30)

Supplemental collagen is available in powder, liquid, and capsule form, and is sourced from the skin and bones of animals, primarily chicken, beef, and fish. (50) Collagen can also be found in some foods, including bone broth and gelatin. (28) Magnesium for skin

If you are experiencing hormonal or stress-related acne, consider speaking to your healthcare practitioner about increasing your magnesium intake. While magnesium can be obtained through dietary sources, such as bananas, legumes, milk, whole grains, and some nuts, it’s estimated that approximately 75% of people don’t get enough magnesium through their diet alone. (26) (14)

When you’re stressed, the adrenal cortex releases a stress hormone known as cortisol. (41) (6) Elevated stress hormones can stimulate sebaceous glands to increase oil production, which can contribute to breakouts. (51) Magnesium may help stabilize cortisol levels and improve acne. (12) (36) Magnesium has also been shown to minimize inflammation and enhance skin hydration. (38)

Did you know? People of all ages can be affected by acne, however, it is most common among teenagers and young adults. In adults, acne is more prevalent in women than men. (4) (8) Omega-3 fatty acids for skin

Omega-3 fatty acids, found in fish, nuts, seeds, and some plant foods, are commonly considered one of the most effective natural anti-inflammatory nutrients. (46) Oral supplementation of omega-3 fatty acids, particularly through fish oil supplements, may support skin health.

Some research suggests that fish oil supplementation improves acne severity in people with moderate to severe acne. (18) Omega-3 fatty acid supplementation has also been shown to reduce skin inflammation and dryness, as well as protect the skin from damaging ultraviolet A (UVA) and ultraviolet B (UVB) rays from the sun, potentially providing effects against skin cancer and skin aging. (3) (29) Vitamin E for skin

As a powerful antioxidant, vitamin E protects the skin by neutralizing free radicals that can cause visible skin aging. (34) (37) Food sources of vitamin E include leafy greens, nuts, and seeds. (44)

In addition to consuming vitamin E-rich foods, supplementation may be beneficial to support skin health. Topical vitamin E oil for skin may prevent inflammation and damage caused by UVB rays. (17) The anti-inflammatory effects of vitamin E may also benefit individuals with atopic dermatitis (eczema), a condition characterized by red, itchy skin. One study found that supplementing with oral vitamin E for eight months significantly improved symptoms of atopic dermatitis. (43) Vitamin D for skin

Best known for its role in structural health, vitamin D also plays a role in skin health. Vitamin D can be obtained from supplements, sun exposure, and dietary sources. Food sources of vitamin D include eggs, fish, organ meats, and certain fortified foods. (45)

Research has identified a link between vitamin D deficiency and certain skin conditions, such as atopic dermatitis and acne. (22) (1) Preliminary studies suggest that vitamin D supplementation may improve the severity of acne and atopic dermatitis. (20) (16) Research has also indicated that vitamin D has a protective effect against premature skin aging caused by UV rays and may minimize skin inflammation following sun exposure. (32) (39) Zinc for skin

Zinc, found in dietary sources such as meat, nuts, legumes, and whole grains, is an essential trace mineral necessary for optimal skin health. (48) (27) This essential trace mineral supports skin health by promoting tissue repair and protecting the skin from UV radiation and oxidative damage. (35)

Zinc has also been shown to be helpful in the management of mild to moderate acne when applied orally or topically (19)(15) A 12-week trial investigating the effects of oral zinc sulphate supplementation found that 58% of the 56 individuals showed significant improvement in the number of papules and cysts. (49)

12 Wonderful Vitamin H Benefits (Biotin) For Skin, Hair & Health

12 Wonderful Vitamin H Benefits (Biotin) For Skin, Hair & Health

What is Vitamin H? Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins often referred to as B complex vitamins, also help the body metabolize fats and protein. Like all B vitamins, biotin is water-soluble, meaning the body does not store it. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Importance Of Biotin To The Human Body:Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails, and it's found in many cosmetic products for hair and skin. Causes Of Biotin Deficiency:Although rare, biotin deficiency may occur due to:· Taking medications that prevent your body from absorbing the right amount of vitamins. · Intestinal problems that may cause bad nutrient · Dieting as the limited amount of food cannot fulfill the desired amount of vitamins for the body. · Genetic disorders can also be the cause of biotin deficiency. Biotin Deficiency Symptoms:The possible biotin deficiency symptoms may include:· Hair loss· Red rashes around the eye, nose, and mouth area· Depression· Lethargy· Numbness· Tingling of the extremities· Fatigue· Insomnia· Loss of appetite· Dry eyes· Brittle hair· Fungal infectionsBiotin cannot be absorbed through the skin. Intravenous IV therapy can quickly restore normal levels of biotin to prevent unwanted symptoms of deficiency.

Biotin Rich Foods:Vitamin H or Biotin is considered quite essential for the healthy growth of the entire body. It is important to supply your body with the right amount of biotin through your diet and supplements. Oral supplements might not be optimal as nutritional absorption from oral pills is small and further affected by a number of factors - such as age, lifestyle, underlying health problems. We recommend regular supplementation of biotin with intravenous IV therapy that delivers nutrients right into your bloodstream for maximum absorption and immediate bioavailability. Here are some of the biotin food sources and the amount of biotin that they contain in them:· Liver: It contains about 30.8 mcg of biotin. it also includes a high amount of protein along with folate which helps in strengthening the body muscles along with the various other desired benefits for the entire body. · Eggs: One whole egg contains about 10 mcg of biotin which can act as the entire food. They complete the desired amount of protein in the body along with the amount of biotin. Vitamin A, D, and zinc are some of the other nutrients present in eggs. · Salmon: It contains 5 mcg of biotin. It is the best and the least contaminated source of biotin. It also provides omega-3 fatty acids to the body which enhances overall and optimal body growth.

· Sweet Potato: They have 2.4 mcg of biotin in them. They also contain the popular antioxidant called beta-carotene which is known for its amazing benefits for the skin. Biotin Benefits (Vitamin H Benefits) For Skin, Hair & Health:Natural biotin is known to bring some of the best benefits for the body’s health, skin, hair, nails, etc. The regular consumption of biotin from biotin sources helps the body to reach the desired amount of biotin for its growth. Benefits of Vitamin H (Biotin) include:1. Regulates Metabolism Levels:If you are aware of what is biotin, then you must be aware of the fact that its regular consumption can help in regulating and improving the metabolism levels in the body. Biotin uses the fat, proteins, and carbohydrates available in the metabolism and converts them into the desired form of energy.2. Protects The Heart:One of the major vitamin B7 benefits is to protect the heart from possible problems. It has been observed that the regular consumption of biotin in an adequate quantity can stimulate the blood flow inside the heart and thus prevents the heart from many common problems. Biotin helps in increasing the high-density lipoprotein and decreasing the low-density lipoprotein which reduces heart risks.

3. Promotes Brain Function:Are you aware that vitamin H sources are also needed for the effective functioning of your brain? The brain needs biotin for the formation of the myelin sheath, one of the fatty substances which are needed for protecting the brain from the various problems. It also helps in regulating the normal functioning of the brain.4. Boost Immunity Power:Foods high in biotin are needed for the desired generation of white blood cells which are seen linked to boosting the immunity power of the body. This is also one of the vitamin B7 biotin benefits that are needed by your body. The deficiency in the biotin levels is seen associated with the various immunity system risks and problems.5. Reduced Blood Sugar Levels and Control Diabetes:Biotin helps in reducing blood sugar levels by increasing the production of insulin in the body and also by enhancing the glucose levels in the body. Vitamin b7, biotin, is known to be quite effective in controlling type-2 diabetes.

6. Helps In Pregnancy and Breastfeeding:Vitamin B7 plays a vital role during pregnancy as well as during breastfeeding time. The regular consumption of vitamin B7 foods brings their best benefits regarding pregnancy as well as when you are breastfeeding your newborn. In this case, it is not just you, who is getting the benefits of biotin, but your baby too gets the desired benefits.7. Biotin Suppresses Inflammation and Alleviates Allergic Disorders:Thanks to the anti-inflammation properties of biotin, it can be used against inflammation and allergic diseases. It is one of the best and the most popular vitamin B7 benefits for the body. The anti-inflammatory and anti-allergic properties of biotin minimize the various problems and issues related to the inflammation. It also prevents the re-occurrence of allergies and inflammation by targeting the root cause of the problem with its benefits.8. Repairs Tissues and Muscles:Biotin not only removes the various health problems from the root but also helps in repairing the different affected tissues and muscles so that they can perform their desired functions once again. The anti-bacterial, anti-inflammatory, as well as anti-allergic properties of biotin, helps in preventing the growth of problems in the tissues and muscles and thus make them repaired within no time.9. It Treats Multiple Sclerosis:Biotin is also known for treating multiple sclerosis problems. With the help of its anti-inflammatory and anti-bacterial problems, vitamin B7 brings the expected benefits against the problem of sclerosis in the body. This is also one of the benefits that health experts suggest to their various patients.10. Aids Weight Loss:Have you heard about the news that biotin benefits weight loss? Yes, it is true that biotin is one of those ingredients that can enhance the weight loss process and can provide you with the desired results within no time. So, all those people who are looking for that perfect solution for losing their extra kilos, they can try the vitamin B7 benefits for their weight loss journey.

11. Maintains Healthy Skin and Nails:If you are struggling with various skin problems and weak nails, then you should increase your Vitamin B7 intake. Vitamin B, or biotin, supports the production of fatty acids that nourish the skin, and help oil glands function properly.12. Maintains Healthy Hair:Biotin stimulates keratin production in hair and can increase the rate of follicle growth. With a regular intake of vitamin B7, you can support the health of your hair, strengthen the hair and add shine to it. Biotin also helps in preventing various health problems like hair loss, dandruff, scalp itchiness, etc. Biotin Boost at Vit&Drip Center, Puerto Banus Marbella

Selasa, 03 Mei 2022

7 Vitamins for Your Best Skin Ever

7 Vitamins for Your Best Skin Ever

For many of these vitamins, you can both take them as an oral supplement (or get them from the food you eat) or put them directly on your skin. Which is better?

Though topical application immediately and directly affects the skin, an oral supplement impacts the health of your whole body. Instead of letting your skin hog all the vitamin C, your body gets to disperse the vitamin to wherever it’s needed.

Though taking vitamins orally may not make an immediate change in your skin’s appearance, it will definitely improve the overall quality of your health and skin in the long run.

That doesn’t mean that topical application is bad. It can be another great way to keep your skin nourished. But for full-body health (that also really boosts skin into #nofilter territory), oral intake of these vitamins is the way to go.1. Vitamin C

First up, a well-known powerhouse. Vitamin C does two great things for your skin: protects against UV rays and helps synthesize collagen. Sadly, that doesn’t mean you can go eat an orange and forgo sunscreen.

You still need sunscreen for full UV protection. However, vitamin C can help repair sun damage and add an extra layer of protection.

As for collagen, this is really important. Collagen is what keeps your skin firm and bouncy. As we age, collagen production naturally goes down, so our skin starts to sag down with it.

Since vitamin C aids collagen production, that means it keeps your skin looking firm and lifted — basically it’s the water bra of skin nutrients.

According to a review from the University of Otago, the efficacy of topical vitamin C is unclear. In some studies, it seemed to help, in others it didn’t, or it only worked when paired with vitamin E and some kind of delivery oil.

But ingesting vitamin C works great. Thankfully, you can get vitamin C from all kinds of fruits and vegetables (citrus fruits, cherries, berries, broccoli, and leafy greens are especially high in the vitamin).

You can also take a vitamin C supplement, but getting your C through food is preferred. Plus, you get all the fiber, nutrients, and other goodies that whole fruits and vegetables offer when you get your dose of vitamin C the old-fashioned way.2. Vitamin D

Paraphrasing the words of Run DMC, vitamin D is tricky. That song may not have been about vitamin D’s relationship to good skin, but it sums up our point nicely.

Unlike other vitamins, in addition to oral consumption, we get vitamin D from exposing our skin to the sun. Cool, so just sit out in the sun to get your vitamins, right? Unfortunately, it’s not that easy.

With sun exposure also comes a heavy dose of UV rays that can cause damage, wrinkles, and even cancer. Yet, vitamin D has been shown to help reduce skin conditions like acne, rosacea, and atopic dermatitis.

And vitamin D deficiency is on the rise, affecting over a billion people worldwide. Basically, the sun will give your skin a dose of a vital vitamin and also cause horrible damage. All together now: It’s TRICKAY.

So, how do you get that D? Since vitamin D is important in skin (and full-body) health, it’s best to take a supplement. You can get a decent dose from foods like salmon, canned tuna, and sardines, but if you aren’t a fan of fish, a supplement is definitely your best option. 3. Vitamin E

With similar UV fighting abilities as vitamin C, vitamin E is an antioxidant that protects the skin from sun damage.

Vitamin E is transported to the skin via sebum, i.e., the stuff that comes out of your pores to protect your skin — but also makes you oily. In this case, oily skin is great! The vitamin E in sebum helps reduce damage from the sun and keeps your skin fresh and healthy.

Unfortunately, there are mixed results with topical application of vitamin E. When the vitamin is exposed to the sun, it produces free radicals. Those free radicals can then cause a bit of damage to the skin.

Now, this damage is pretty mild, but it’s best to either apply topical vitamin E when you’re not going out in the sun (like a p.m. face mask) or get your E through food.

Nuts, seeds, and goose meat are especially high in the vitamin. If you’re not planning on a Dickensian-style roast goose any time soon, avocado and salmon will also do the trick.4. Vitamin K

Vitamin K is mostly known for its blood coagulation skills. When you cut yourself shaving and you don’t bleed all over the place, you can thank captain K.

There’s also some evidence that it helps heal wounds and lessens skin conditions like rosacea, spider veins, and stretch marks. Most people easily get enough vitamin K from their diet, but if you’d like a little boost, turn to leafy greens for the highest concentration of the vitamin.5. B Vitamins

Some skin conditions might be a symptom of lacking a certain array of vitamins. B vitamin complex includes vitamins B-1, B-2, B-3, B-5, B-6, biotin, folic acid, and B-12. Yes, there are some non-Bs in there, but who are we to argue with science?

Anyway, this B complex is responsible for key body functions like energy, metabolism, and brain function. When the Bs get low, you can get skin rashes, cracks by the mouth, dry lips, and a bunch of other non-skin related symptoms.

So, if you have a rash or dry, scaly skin (especially near the mouth), a B vitamin deficiency might be the answer.

B vitamins can also help with cell renewal. The easiest way to get your proper dose is to take a B Complex supplement. That way, you get all the Bs in one easy dose which helps your body function and your skin look its best.6. Beta-carotene

Add another UV-fighter to the list: beta-carotene. Found fittingly enough in carrots, beta-carotene is another powerful antioxidant that can help keep sun damage away from your skin.

When you take beta-carotene, it may actually make you less sensitive to sunlight. Again, that doesn’t mean you can pop a pill and frolic in the sun for hours. Sunblock is still the best way to protect your skin. But, beta-carotene might give you some extra protection against harmful rays.

The best way to get beta-carotene is through carrots. Also, leafy greens, squash, and cantaloupe will do the trick. Usually, you can get enough beta-carotene through food, so supplementation isn’t really necessary, as long as you eat your veggies.7. Selenium

This is a little bit of a cheat because selenium is technically an essential mineral, not a vitamin, but it’s really good for skin which makes it worth mentioning.

Selenium is another powerful antioxidant that fights free radical damage and helps reverse skin damage and slow the signs of aging.

It also aids thyroid function, which keeps your metabolism in tip-top shape, which in turn helps your body metabolize all these lovely vitamins that keep your skin looking great.

As with other vitamins, the best way to get your selenium is through food. The best sources for selenium are oysters, Brazil nuts, and halibut — though you can also get the mineral through sunflower seeds, chicken breast, and certain mushrooms.