Within the framework of micronutrient medicine, micronutrients (vital substances) are used to care for the skin, hair and nails. Vitamins with antioxidant activity have a particularly great importance:
Vitamins A, C, D and E
Vitamin A is of great importance for the development and regeneration of cells and tissues. It promotes cell formation in the epidermis (uppermost horny layer) and thus has a positive effect on rough and scaly skin.Vitamin A derivatives have long been used in cosmetics to combat premature skin aging. They have the same effect as progesterone – they inhibit matrix metalloproteinases (MMPs) and thus collagen degradation.Vitamin C stimulates ceramide synthesis (sphingolipids) in the epidermis, acts as a co-factor for collagen synthesis and thus stimulates the formation of collagen and connective tissue. It protects the skin from UV rays through its antioxidant effect and is indispensable for skin regeneration.Vitamin E is of great importance for the inhibition of lipid peroxidation (= protection of cell membranes) and thus for the health of all cells. During the inhibition of the radical chain reaction, vitamin E itself is oxidized and subsequently reduced by vitamin C, i.e. regenerated.In several studies, vitamin E was shown to be a protective factor for UV radiation.For more on the subject of free radicals, see: oxidative stress. Vitamin D is important for the skin: Vitamin D3 and thyroxine together influence proliferation, i.e. the growth of keratinocytes. Furthermore, vitamin D serves to maintain healthy bones and immune defense. Its formation occurs in the skin and is dependent on sufficient irradiation by sunlight.
B vitamins including folic acid and biotin
Thiamine (vitamin B1) is called the nerve vitamin. It promotes the utilization of carbohydrates and assists in the transmission of impulses to muscles. Riboflavin (vitamin B2) is an engine of metabolism for processing fuels such as proteins, fats and carbohydrates. Vitamins B1 and B2 play a central role in mitochondrial metabolism (respiratory chain).Nicotinamide (vitamin B3) supports the “body’s own fight” against free radicals and is of great importance for energy production and build-up processes in more than 200 enzymatic reactions. Furthermore, niacin has anti-inflammatory effects and – when applied locally – strengthens the epithelial barrier so that water loss through the skin is reduced.Pantothenic acid (vitamin B5) is required in the metabolization of proteins, fats, carbohydrates and the formation of steroid hormones and neurotransmitters (messenger substances) – it is therefore called the vitality vitamin. It also has a positive effect on skin hydration.Pyridoxine (vitamin B6) plays a major role in the metabolism of proteins and the synthesis of amino acids. These are important as neurotransmitters, among other things. Cobalamin (vitamin B12) has a central role in erythropoiesis (formation of erythrocytes/red blood cells) and the function of nervous tissue. Folic acid is important for maintaining cardiovascular health (e.g., homocysteine metabolism), cell growth, hematopoiesis (blood formation), and the central and peripheral nervous system (brain and nerve health). Biotin is a component of carboxylase reactions, which are important for gluconeogenesis (“new sugar formation”) as well as for fatty acid synthesis (lipogenesis); furthermore, it is essential, i.e. vital for glucose synthesis and thus for energy supply. It is called a beauty vitamin and is essential for skin, hair and nails.
Minerals
Of great importance are the minerals magnesium and calcium, which support the growth of skin, hair and nails.Also silicon, contained in silica, is an important building material for bones, cartilage and connective tissue. Silicon has a special importance for the growth of hair and nails. Silicon is significant for calcium metabolism: Along with phosphorus, vitamin D and some hormones, it is involved in the absorption of calcium from food. Especially for brittle fingernails, it is recommended to take silicon rich products such as tea infusions of certain plants, mineral water, healing earth or powdered silica. Silica-containing preparations have proved particularly effective for connective tissue weakness, brittle nails, alopecia and “withered skin”.Another important mineral is sulfur.Sulfur is of particular importance for the skin and is a building block for numerous amino acids such as cysteine, cystine and methionine.sources are: Eggs, garlic, onions and asparagus.
Trace elements
The essential trace elements chromium, iron, copper, manganese, molybdenum, selenium and zinc have a special importance for skin, hair and nails. Chromium has an important function in the regulation of carbohydrate metabolism and also contributes to a normal metabolism of macronutrients. Iron is of particular importance for cell division. It supplies the organism with oxygen. Iron is a component of hemoglobin (blood pigment), which firstly carries oxygen from the lungs to the body’s cells and secondly removes carbon dioxide produced in the body.Iron deficiency can be recognized by pallor, fatigue and tendency to headaches, rapid fatigue, nervousness, loss of appetite, susceptibility to infections, gray skin, brittle hair, grooves in the fingernails and many other symptoms. Copper serves to maintain normal connective tissue, as well as normal hair and skin pigmentation. Manganese serves to maintain normal connective tissue. Molybdenum is significant for DNA metabolism. The essential trace element selenium is an essential component of the cell-preserving enzyme system (scavenger enzyme system), which breaks down the free radicals produced during fat metabolism. Selenium protects the skin. Even inflammatory skin reactions triggered by UV light can be reduced by selenium intake.Good sources of selenium are whole grain products. However, arable soils in Europe are relatively low in selenium, so an adequate selenium supply is not always guaranteed. An adequate micronutrient supply of zinc ensures beautiful skin – even improving skin wound healing. Zinc is of particular importance for sebum production. In the case of overproduction of the sebaceous glands, for example in acne (e.g. acne vulgaris), a sufficient intake of zinc has a harmonizing effect.
Amino acids
Proteins are important building blocks for skin, hair and nails. Please make sure that you always take in enough protein (this is often not guaranteed in old age).Insufficient intake of protein leads to premature aging of the skin with, for example, wrinkling and alopecia (hair loss).Good sources of protein are: Whole grain products, potatoes, legumes, low-fat milk and dairy products. The protein content of the daily diet should be circa 0.8 g of protein per kilogram of body weight.Please make sure that you two-thirds of the proteins should be of plant origin and only one-third of animal origin.
Essential fatty acids
Essential fatty acids, that is, vital fatty acids, such as linoleic and linolenic acids perform important functions as cell envelope building blocks as well as in supporting numerous biochemical processes.Reduction of PGE2 expression and thus a reduction in inflammatory processes (inflammatory processes). This in turn means reduced formation of reactive oxygen compounds (ROS), which is equivalent to skin protection!Omega-3 fatty acids (DHA. EPA) – docosahexaenoic acid (DHA) and eicosapentaenoic acid EPA) – are found in large quantities in sea fish (for example, herring, salmon, mackerel, tuna, sardines). Omega-6 fatty acids such as linoleic acid are found in vegetable oils and in the depot fat of mammals.Nutritional studies show a predominance of omega-6 fatty acids over the polyunsaturated omega-3 fatty acids. However, an increased intake of omega-3 fatty acids would be correct.Two fish meals per week would be ideal for the supply of omega-3 fatty acids. Typical deficiencies of omega-3 fatty acids include reduced visual acuity and sensitive and easily injured skin. Be careful not to consume too much fat.The daily dietary energy for fats in Germany is about 40% and should be reduced to 25-30%. You should limit the consumption of animal fats in favor of vegetable fats with unsaturated fatty acids.The distribution of fatty acids should be as follows: About one-third each of saturated, monounsaturated (for example, olive oil) and polyunsaturated fatty acids (linseed oil, sunflower oil, soybeans, etc.). Another important essential fatty acid is gamma-linolenic acid – an omega-6 fatty acid. This is formed in the healthy human organism from the essential omega-6 fatty acid linoleic acid and regulates sebaceous gland secretion.
Secondary plant compounds
Vitamin A is produced by the body from plant beta-carotene – provitamin A. Beta-carotene – a carotenoid – has two special features that are important for the prevention of skin aging: First, the singlet oxygen quenching property (interception of aggressive singlet oxygen) and second, inhibition of lipid peroxidation, which is important for maintaining cell membranes. Furthermore, beta-carotene – as well as other carotenoids without provitamin A function – provides light protection to the skin. A lycopene-rich vital substance complex from tomatoes in capsule form (lycopene, plus other phytonutrients such as phytoene, phytofluen, phytosterols and tocopherols) was able to significantly inhibit the UV-A-/UV-B- and UV-A1-induced upregulation of mRNA of heme oxygenase 1, intercellular adhesion molecule 1 and matrix metallopeptidase 1. This was also true for lutein. Other secondary phytochemicals from, among others,
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- Yellow herb (Reseda luteola): luteolin; exudes DNA-protective effects and also absorbs UVA rays.
- Green tea extract (Camellia sinensis, unfermented): oligomeric proanthocyanidins such as catechin, epicatechin and epigallocatechin gallate; this can prevent UV-induced inflammation under topical as well as oral application.
- Cocoa or seeds of the cocoa tree (Theobroma cacao): catechin mixture flavonol with the main monomers epicatechin and catechin; reduces UV-B-induced erythema and leads to increased skin blood flow, moisture and strength
Other vital substances
Coenzyme Q10 is essential for energy production and helps protect cells from free radicals. It ensures the stability of cell membranes and increases their permeability to important messenger substances. According to current knowledge, it is not clear how great the daily requirement of coenzyme Q10 really is. It is also unclear how much is synthesized by the body itself and how much it contributes to a supply that meets requirements. There are indications that the requirement is increased during oxidative stress. In old age, coenzyme Q10 concentrations set in that are up to 50% lower than in middle age. One reason for the low coenzyme Q10 concentration could be an increased consumption in old age – scientific proof of this is still pending. The above vital substance recommendations (micronutrients) were created with the help of medical experts. All statements are supported by scientific studies with high levels of evidence.For a therapy recommendation only clinical studies with the highest levels of evidence (grade 1a/1b and 2a/2b) were used, which due to their high significance support the therapy recommendation. * Vital nutrients (macro- and micronutrients) include vitamins, minerals, trace elements, vital amino acids, vital fatty acids, etc.