Superfoods, dietary supplements, vitamins, and nutritional supplements are advertising champions on all social networks. Experts and bloggers recommend various drugs that they say will help maintain health, improve appearance, increase activity and mood, and even cope with diseases. In this article, we will analyze the most popular dietary supplements.
Content
- Collagen
- Hyaluronic acid
- Coenzyme Q10
- Nootropics
- Glutamine
- Zinc
- What to take?
Collagen
Collagen is a protein responsible for joint health and skin elasticity. Through natural processes, existing collagen is destroyed, and the body produces new collagen. However, with age, it becomes more and more difficult to restore collagen reserves.
It is believed that supplements, creams, and ointments with collagen help maintain youthful skin, restore joint mobility, and relieve arthritis pain.
There are studies that confirm that taking collagen by mouth in the form of dietary supplements actually improves skin condition, makes it more elastic, reduces wrinkles, keeps the skin more hydrated, and even speeds up wound healing. It has also been shown that taking collagen in combination with physical activity accelerates muscle building.
However, this positive news has its limitations.
● Collagen has only been shown to be effective in the form of oral supplements, not ointments, creams, or cosmetic injections.
Hyaluronic acid
Hyaluronic acid is an important component of articular cartilage and skin. It is responsible for “lubricating” the joints, keeping the skin hydrated, and does not allow moisture to evaporate.
Hyaluronic acid is available in the form of nutritional supplements (capsules, tablets), and eye drops, and is also included in skin care products (creams, serums, balms, masks).
Research shows that hyaluronic acid is effective in the treatment of cataracts: ophthalmologists give injections into the eye during surgery. In addition, gels with hyaluronic acid help to fight ulcers and inflammation in the oral cavity.
The effectiveness of the use of hyaluronic acid for moisturizing the skin, with dry eye syndrome or joint diseases has not been proven.
Experts, however, argue that cosmetic products with hyaluronic acid for skin care will not be harmful. As a rule, they do not cause allergies and are really able to retain moisture on the surface of the skin. It should be borne in mind that the mechanism of action of products with hyaluronic acid depends on the size of the molecules of this substance. If the hyaluronic acid molecules are too large, then they work only on the surface – they moisturize the skin only from the outside, without penetrating deep.
Coenzyme Q10
Coenzymes are organic substances that take part in many chemical reactions and are necessary for enzymes to work.
Supplements with coenzyme Q10 increase stamina, help to cope with fatigue, have a beneficial effect on the cardiovascular system, and even slow down aging.
Nootropics
Nootropics are drugs that stimulate mental activity.
Nootropic supplements may not only improve memory and concentration, but also serve as an effective means of preventing dementia and other diseases.
Glutamine
Glutamine is one of the 20 amino acids that make up proteins. In the body, glutamine performs important functions: it acts as a “building block” for DNA and a source of energy for cells. It is believed that glutamine supplementation can increase the effectiveness of sports training, accelerate recovery of the body and build muscle mass, and promote the development of strength and endurance.
Some studies have shown that glutamine does help fight some manifestations of fatigue, but this supplement does not affect athletic performance. It does not make a person stronger or accelerate muscle growth. Glutamine is also used in chronic kidney disease, as well as gut healing protocols.
Glutamine is found in eggs, beef, curdled milk, tofu, white rice, and grain products.
Zinc
Zinc is a trace mineral that is essential for the immune system, wound healing, normal blood clotting, and thyroid function. Zinc is needed so that a person can see, taste and smell.
The body cannot produce zinc, so it only gets it from food. It is believed that men need to just consume 11 mg of zinc per day, and women – 8 mg. For many people, this amount is not enough, and they may need to check the levels of zinc, copper, and ceruloplasmin in their blood to decide on zinc supplementation. Zinc is found in meat, nuts, legumes, green leafy vegetables, eggs, dairy products, whole grains, and dark chocolate.
Symptoms of trace element deficiency: frequent colds, hair loss, chronic diarrhea, and slow wound healing.
Zinc has been shown to be effective in treating skin conditions (acne) and in slowing the progression of macular degeneration (an age-related disease that destroys the retina).
Treatment of such diseases should be under the supervision of a physician.
What to take?
Depending on what your body needs, the supplements will vary. Everyone is different. Nevertheless, I see a lot of people with vitamin and mineral deficiencies when I review their blood lab results. Consulting with a functional medicine practitioner may prevent you from taking buckets of supplements every day and wasting your money. The supplements you may choose may also be of low quality, may not absorb well in the body, or may not be needed by you.
My personal prescription for myself is things that are non-negotiable – Complex methylated B vitamins, a good multivitamin, Coenzyme Q10, quality Omega-3s, Vitamin D3+K2 (depending on the level in the blood and the time of the year), magnesium, and probiotics/prebiotics blend.