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Sun protection through dietary supplements

10 practical tips for internal sun protection

When the sun shines more intensely, many people immediately think of sunscreen and after‑sun care. But what if effective skin protection could start with food or in the form of capsules? There is evidence that certain vitamins, carotenoids and plant extracts can strengthen the skin from within and reduce oxidative stress. But how sensible is it really to supplement sun protection with dietary supplements?

Start in good time before the sunny season

Begin a targeted supplementation at least four weeks before intense sun exposure. This gives your body enough time to incorporate carotenoids and antioxidant vitamins into the skin.

Choose a combination product with multiple protective agents

Make sure the product contains vitamins C and E, carotenoids and the trace elements selenium and zinc. This combination supports different protective and repair mechanisms of the skin at the same time.

Take astaxanthin as a course

Plan to take 4–8 mg of astaxanthin daily for about four weeks before your holiday. The active ingredient gradually accumulates in skin cells and increases their resistance to UV-induced stress.

Pay attention to the correct dosage of beta‑carotene

Also consider fortified foods such as breakfast cereals or sweets. Smokers should be particularly careful not to exceed the recommended total amount.

Make use of a variety of lycopene-containing fruits

Melons, mangoes, grapefruits or rose hips are useful additions. By combining different sources you benefit from a broad antioxidant effect.

Drink a glass of tomato juice daily

A glass providing about 15 mg of lycopene a day can help reduce the risk of sunburn. At the same time you support the skin's natural defences.

Regularly include tomato paste in your meals

About 55 g a day can already increase the skin's natural protection. Use it, for example, as a base for sauces or vegetable dishes.

Combine carotenoid-rich foods with a little fat

Add a quality oil to carrots, spinach or apricots, for example. Chopping or gently heating also improves the uptake of these valuable plant compounds.

Complement your diet with 100% aronia juice

Drink 80–100 ml of 100% aronia juice daily, diluted with plenty of water. This supplies your body with antioxidant vitamins as well as selenium and zinc, which support cellular protection.

Combine internal and external protection consistently

Continue to use sunscreen, wear appropriate clothing and avoid long stays in strong sunlight. Dietary supplements work best as a complement, not as a substitute.