I have been exercising and supplementing with nutrients, which has kept my physical fitness and skin in good condition.
I am well aware of the various benefits that nutrients bring to my skin and body, and I try my best to explain the relevant knowledge of nutrients to everyone in the live broadcast room.
I was recently reading the book “11 Lessons on Scientific Skin Care” written by skin expert Jennifer Rock. To my great surprise, she also mentioned the important role of nutrients in skin:
“I never claim to be a nutritionist, but I also know that the concept and practice of a balanced diet are worth promoting and help us consume a variety of nutrients that are beneficial to skin health.
This means that you need to eat a certain proportion of high-quality carbohydrates, protein, good fats, and fruits and vegetables every day.
For example, your plate should be 40% to 50% vegetables, 20% to 25% lean protein, and 20% to 25% starchy carbohydrates.
But if you are engaged in physical labor, you may need to consume more carbohydrates; if you are following a specific fitness program, you may need to consume more protein.
Generally, the recommended daily intake of a nutrient is the minimum amount required to maintain general health.
But to have a real impact on your skin, you need to consume more vitamin C than the recommended amount.
In order to have vibrant, radiant skin, we need to consume more nutrients than our daily recommended amounts, striving to achieve our optimal daily intake. “
Let’s take a look.
nutritional supplements
A question I often get asked is: Can healthy skin be ensured simply by eating a balanced diet? In my experience, this is not the case. A colorful, vegetable-rich diet paired with nutritional supplements can really improve your skin health and give you the elastic, fair, moist skin you’ve always dreamed of.
But when we pursue skin health, we cannot replace diet with nutritional supplements. The reason why I believe nutritional supplements are necessary is because we lead fast-paced lives and are under tremendous physical and mental stress, and it is difficult to measure the amount of nutrients we are truly getting from food.
Steamed, microwaved, fried foods, as well as insufficient chewing, may lead to a significant reduction in nutrient intake.
The challenge then is to get more nutrients from your diet. On the one hand, our food intake is limited; on the other hand, the nutritional content of the food you eat is related to the soil environment in which it grows.
You don’t need to know much about agriculture to know that crop rotation is an issue that cannot be ignored. Due to the strong market demand for crops, the soil does not get a rest, the minerals in it decrease accordingly, and the nutrient content of the crops will also decrease.
Finally, make it clear that your diet determines your level of health. It would be great if we could grow our own food, fruits and vegetables in our gardens, at least they weren’t sprayed with pesticides or herbicides. Unfortunately, you simply can’t. When you get nutrients from food, they always get in the way.
Therefore, nutritional supplements, including gut probiotics, which contain higher levels of nutrients than what we get from food, will be your best friend. They are not optional, but an essential part of a healthy diet.
Even if we achieve a balanced diet, it is impossible to obtain all the nutrients our body needs through diet alone. While nutritional supplements make our bodies healthier, they can also provide additional nutrients for our skin.
The effects of nutritional supplements take some time to be seen. They have different effects from more direct skin care products such as facial masks, so everyone must be patient when using nutritional supplements. Everyone’s situation is different, but generally it takes at least a month for results to show. The Advanced Nutrition Plan recommends a 90-day period of use of nutritional supplements, with the specific length of time depending on an individual’s nutritional level, nutrient content in the diet, and metabolic rate.
With the oral supplement market growing rapidly, there are now many brands to choose from.
Before I recommend a specific product to a customer, I will try it myself and then make corresponding adjustments.
I only recommend brands related to skincare, which means the supplements will have an impact on the skin.
As we pursue skin health, we also need to test these supplements for their skin-care benefits, not just their impact on overall health.
I know good health is important, but my ultimate goal is healthy skin!
No matter which brand you choose, there are two main types of supplements: water-soluble supplements and capsule supplements.
Which type to choose depends entirely on personal circumstances. My basic rule is: for a specific customer, compare before and after photos of a product to make a choice.
The most important thing is that I can draw more intuitive conclusions from it than clinical trial reports.
When you take nutritional supplements with or after meals, you still need to be careful, otherwise you may experience an “endless aftertaste” if you occasionally burp. Someone once took supplements before their first date with their partner, and it turned out that this action made the date particularly memorable.
If you don’t take your supplement with a meal, you’ll get a noticeable burning sensation. Each brand of supplement will give clear recommendations on how to take it and when to take it. Please be sure to follow the relevant instructions.
When you look for supplements, you want to consider getting the right amount of essential fatty acids. Eating fish once a week won’t get you enough essential fatty acids (especially omega-3 fatty acids), and eating fish fingers or cod and chips won’t help. You may also want to consider supplementing with more antioxidants, including vitamin A, vitamin C, probiotics, and digestive enzymes.
Is there a supplement that is rich in all of the above? Usually one supplement cannot contain all of these ingredients. If you are taking an all-in-one capsule, then you need to find out how many nutrients the manufacturer has packed into that one capsule.
However, which supplements to take should be based on your specific skin care goals.
I take 6 different supplements every day:
•Omega supplements that control oil and moisturize my skin from the inside out. I take 2 pills every day at dinner.
•Vitamin A can prevent spots and regulate endocrine. I take 1-2 pills every day with food.
•Vitamin C, a powerful antioxidant and immune system booster. I take 1 pill (containing 1000 mg of vitamin C) with my meal every day.
•DIM, can regulate hormone levels in the human body and relieve skin problems that may be caused by fluctuations in hormone levels.
•Probiotics for gut health.
•Digestive enzymes can promote the digestion and absorption of food. I will take 1 tablet before each meal.
It’s okay to take more than one supplement at a time, but be careful not to overdose or you may be poisoned, especially with vitamin A, which should not exceed 300,000 IU (international units) per day.
If you are pregnant or breastfeeding, do not take vitamin A supplements. After giving birth and breastfeeding, you need to supplement a lot of vitamin A, and if your child has reached puberty, then I don’t need to say more!
Taking a variety of supplements can help address your skin concerns from multiple angles.
•If you are concerned about aging skin, consider taking vitamin A, omega, vitamin C and collagen supplements.
•If you suffer from acne/oily skin, consider taking vitamin A, DIM, zinc, omega and probiotic supplements.
•If you have skin pigmentation problems, consider taking vitamin A and vitamin C supplements.
•If you suffer from dry, flaky or cracked skin, consider taking omega, vitamin A, and vitamin C supplements.
No matter what aspect of your skin you’re concerned about, the following supplements can benefit just about everyone: probiotics, digestive enzymes, omegas, vitamin A, vitamin C, collagen, and antioxidant supplements.
In addition to considering the content of specific nutrients, it is best to choose supplements with high biological activity.
If a supplement has a high absorption rate and is produced in a compliant manner, the manufacturer may do one of two things: first, emphasize this on product packaging and in advertising; second, advertise it widely on its website. And tell it.
You’ll want to research the different brands thoroughly and even call their customer service for advice! It is important to know whether a certain brand of supplements has undergone laboratory testing and clinical trials, and whether it has achieved the effects claimed in the instructions.
Healthy skin depends not only on what you eat, but also on your body’s ability to digest food and absorb and distribute nutrients.
The better-quality foods or supplements you consume, the easier it is for your intestines to digest and absorb, and your body and skin will benefit from it.
Learn as much as you can about whether the manufacturer uses anti-caking agents (which prevent ingredients from sticking together) that you don’t want to ingest in the supplement process, and about the manufacturer’s quality control procedures.
Of course you want to get a high-quality supplement, so you’ll want to confirm the ingredients in your supplement and check the instructions on the product label for any ingredients of unknown purpose.
You can search online for specific anti-caking ingredients, go to the supplement brand’s website, or talk to a sales representative. While this may seem like a hassle, it’s certainly better than just grabbing a random bottle of supplements off the supermarket shelf.
How to ensure that you are taking high-quality nutritional supplements?
What’s my suggestion?
I recommend that you choose products that suit you and use them for a long time, but only if you clearly understand the ingredients and benefits of the products you are using, as they are usually only suitable for specific skin conditions.
- Collagen supplements
Collagen oral solution contains hydrolyzed collagen, which is easily absorbed by the body because of its smaller molecules.
It reduces wrinkles, increases skin elasticity, and slows the rate at which skin loses collagen. If this oral solution also contains vitamin C, it can promote the skin’s own production of collagen and biotin to enhance the skin’s toughness.
If this oral solution also contains vitamin B6, it can deal with problems such as the breakdown of skin collagen and antioxidants. Additionally, you can choose products containing hyaluronic acid (HA), green tea leaf extract, acai fruit extract, and pomegranate fruit extract.
This internal supplement usually needs to be taken once a day, and I recommend taking it with breakfast. Generally speaking, after taking it for a month, the skin will become smooth, firm and radiant with new vitality. It is a good remedy for relieving skin aging. As we all know, human skin aging begins at the age of 25.
- Probiotic supplements
Everyone is surrounded by bacteria, but not all bacteria are harmful. Just like fat, it is often misunderstood as serving no purpose, but this is not the case.
Our gut contains an extremely complex ecosystem of many different types of microorganisms that ensure that everything in the body runs properly.
Once the bacterial flora in the intestine is imbalanced, it can cause skin inflammation. In the words of Diana Ross, when the intestinal flora is imbalanced, a chain reaction will occur in the human body. This connection between gut microbiota and skin is called the “gut-skin axis.”
For example, studies show that people with rosacea are more likely to experience small intestinal bacterial overgrowth, while people with gastroenteritis are also generally more likely to develop skin inflammation.
The balance of intestinal flora is dynamic. Taking medications on a regular basis, especially antibiotics, can disrupt the delicate ecosystem of the gut, leading to increased psychological stress and insomnia.
Probiotic supplements can help restore the balance of intestinal flora and prevent intestinal inflammation. That’s why it’s important to take a probiotic supplement, especially for people with rosacea, eczema, and severe congestion on the skin.
- Probiotics for external use on skin
In case you didn’t realize it, you can also use topical probiotics that are applied directly to the skin. Not only does your gut have flora, but your skin also has its own microbiome.
However, human skin is not protected by fat, tissue and skin like the gut, and its natural flora balance is more susceptible to disruption.
Beneficial flora form the skin’s acid barrier, blocking attacks by harmful bacteria and viruses and combating eczema and rosacea.
Not only are probiotics beneficial for people with skin problems, using skin care products containing probiotics can also reduce the appearance of fine lines and wrinkles and speed up the skin’s repair process.
We’ve mentioned before that aging slows down skin repair.
As you read this, your thoughts may have wandered to the yogurt in your refrigerator.
We don’t have to put probiotic yogurt on our face like a mask, otherwise the smell will be really weird when the yogurt warms up on the skin.
If your skin and body are healthy, you can certainly drink yogurt that contains probiotics, but the yogurt may have added sugar.
There are a variety of skin probiotic supplements that work with the skin’s natural flora, and these products have both similarities and differences to gut probiotic supplements.
The similarity is that both are probiotics; the difference is that one is used to supplement intestinal probiotics and the other is used to supplement skin probiotics, and they work in different places.
You can use probiotic skin care products to promote the proliferation of beneficial skin bacteria.
This product can be used alternately with daily skin care products, or it can be added to facial cleanser, facial mask or other skin care products for daily use. Probiotic skin care products are usually very helpful for people with skin prone to allergies, because skin allergies are often external. Caused by factors that disrupt the balance of skin flora.
How long does it take for you to see skin care results?
Skin care products are long-lasting products, and it takes some time to see the effects. Some product instructions tell you that you need to use it for more than three months to see results, but some products will show results after a few weeks.
In short, persistence is key.
