There are many reasons why vitamins and minerals are important in your diet, and many of them have to do with your skin.
Today your body will create millions of new skin cells. Tomorrow he will create millions more. Each cell is a mini-factory and needs all the raw materials (nutrients) it needs to function properly and reproduce itself on an ongoing basis.
Macronutrients and micronutrients
This process includes two components – macronutrients and micronutrients. The most important macronutrient for the skin is protein. Protein provides the building blocks of skin tissue, such as collagen, which makes up the elastic fibers of the dermal layer of the skin. Then there are trace elements – vitamins and minerals. They may be tiny, but they perform powerful functions. And there are many of them, from A to Zinc. Think of them as needles and threads that help create new skin cells from the proteins and fats you consume.
Carbohydrates provide the energy needed for all this metabolic activity. And, as with any engine, oxygen and water are also required.
Dietary supplement is a type of health insurance
Are you getting enough vitamins and minerals? Maybe. If you eat three meals a day and also have a variety of snacks, you probably cover all the basics. Nowadays, there is an amazing variety of fruits, vegetables, and protein sources available to consumers.
However, for most of human history, this was not the case. In the era of sailing ships, about 50% of sailors died from scurvy, a disease caused by vitamin C deficiency. A British doctor found that this could be avoided by adding citrus fruits to the diet of sailors. It was not until the 20th century that the role of vitamins and minerals in the diet was understood and quantified. It helped develop food rations for soldiers during World War II and became the basis for the Recommended Dietary Allowance: a daily nutrient intake sufficient for almost all healthy people. Supplement labels often list nutritional levels as a percentage of normal.
More recently, thinking has shifted to the concept that adequate nutrient levels may differ from optimal. Taking certain vitamins and minerals beyond what can be obtained through diet can provide health benefits. Vitamin C, vitamin E, iron, and calcium are among the micronutrients that are often taken in high doses, as research supports benefits at certain times in the life cycle.
Scientific evidence is questionable as to whether an extra dose of supplementation benefits those who are not nutritionally deficient. However, a basic multivitamin can help make sure you cover your essentials for skin and hair cell renewal and overall health. Nobody eats the way they should all the time. Be sure to check with your doctor before taking megadoses of individual nutrients. Most are simply excreted from the body if the amount is more than what your body can use, but some can build up in the body and build up to toxic levels.
Supplements for skin, hair and nails
Many supplements now claim to be made for hair, skin, and nails. Some contain non-nutritional ingredients such as saw palmetto and ashwagandha for which there is no recommended dietary allowance. And the only studies are usually done by the manufacturers themselves.
Some studies have reported the benefits of biotin supplements for hair, skin, and nails. Another recent study showed that fish oil supplements containing omega fatty acids increased hair thickness in 120 women within 6 months. However, further studies are needed to confirm these results. The presence of a supplement in a store or online is not proof of effectiveness.
Multivitamins are a good micronutrient insurance policy, especially if they are formulated with your specific lifestyle needs in mind. If you are diagnosed with a nutritional deficiency due to illness, allergies, or other circumstances, additional nutritional supplements may be prescribed.
Do’s and Don’ts While Taking Supplements
Make a healthy diet the basis of your nutrition plan. Unlike pills and powders, the benefits of fresh fruits and vegetables and lean protein sources for glowing skin and hair are clear. Whole foods contain complex nutrients in a natural balance that can provide optimal benefits.
Take supplements with meals. This allows the micronutrients in your supplements to enter your digestive system on larger food molecules to ensure their absorption. By themselves, the nutrients in supplements can go right into your body without being able to help you.
Take supplements early in the day. Scientists report that later in the day when your metabolism slows down, you may not be able to get the full benefits from them.
Do not take breakfast supplements if you are drinking coffee or tea. Any drink or food that contains caffeine, such as coffee, tea, chocolate, and some sodas, can interfere with the absorption of vitamins and minerals and increase their excretion from the body.
Choose a supplement designed for your needs. Postmenopausal women need lower iron supplements because they no longer need to replace iron lost in their menstrual blood. Excessive storage of iron can be harmful to health.
Do not self-medicate with supplements. An illness that does not heal or sudden hair loss cannot be resolved with vitamin supplementation if the condition is caused by an underlying health problem.
