Emerging research is finding that some foods, nutrients, and plant compounds may help bolster skin’s defenses against UV damage internally. Here are a few of those for an extra layer of protection.
Pycnogenol
Pycnogenol is a pine bark from France and it is thought to aid in reinforcing skin's natural defenses against UV rays. In one study, researchers measured the minimal erythema dose
(MED) - the amount of UV radiation needed to produce visible skin
redness- and found that significantly more UV exposure was required to
cause redness after Pycnogenol supplementation. UV resistance in 21 human volunteers increased by about 60% after four weeks of daily Pycnogenol supplementation, and about 85% after eight weeks [1].
Sulforaphane
Research on sulforaphane, a substance found in raw cruciferous vegetables, shows that it can accumulate in the skin after oral consumption. In one small human study, researchers had 17 people take a broccoli sprout extract containing 50–200 µmol of sulforaphane daily for four weeks. Broccoli extract supplemented orally was shown to penetrate the skin after digestion and help provide the skin defenses from UV-induced oxidative damage.
The strongest human research comes from topical applications of broccoli sprout extract. Sulforaphane rich broccoli sprout extract applied to the skin of six human volunteers reduced UV-induced erythema (skin reddening) and inflammation by an average of 37.7%. Protection ranged from 8.4% to 78.1%, depending on the individual. Protection remained effective even 72 hours after application.
My Choice: Organic broccoli sprouts
Polypodium Leucotomos
Polypodium leucotomos is an antioxidant extract from a tropical fern that has been one of the most researched substances for providing sunscreen protection from inside the body. In a study conducted on humans, nine healthy individuals took an oral dose of 7.5 mg per kg of body weight before exposure to UV rays. Scientists observed significantly less skin reddening and noted reductions in sunburn cells, UV-induced DNA damage, abnormal skin-cell proliferation, and inflammation after supplementation.
In another study, 20 healthy adults were given 240 mg twice daily for 60 days, and researchers found that participants experienced an increase in the amount of UV exposure required to cause sunburn. The placebo group was 6 times more likely to experience at least one sunburn during the study.
In a more recent study with 22 participants, researchers noted that oral Polypodium leucotomos decreased UVB-induced reddening and markers of cellular damage within two hours of taking the supplement.
My Choice: Heliocare
Astaxanthin
Astaxanthin is a potent antioxidant carotenoid found in microalgae and seafood. In one randomized, double-blind, placebo-controlled study, 23 healthy adults took 4 mg of astaxanthin per day for nine weeks. The researchers discovered astaxanthin significantly improved minimal erythema dose (MED) in participants compared with placebo. MED measures how much UV exposure is needed to visibly redden skin. Study participants who supplemented with astaxanthin also saw significantly reduced moisture loss in skin caused by UV exposure, indicating that supplementation may help protect the skin barrier from drying UV rays.
Additional human studies have shown that when taken by mouth, astaxanthin can accumulate in the skin and may reduce redness and other symptoms of UV sun damage. [1,2,3] Astaxanthin is thought to provide primarily these antioxidant effects by neutralizing reactive oxygen species and decreasing oxidative stress and inflammation caused by UV rays.
My Choice: Pure Synergy Organic Astaxanthin
Lycopene
Tomatoes owe their red color to lycopene, a potent antioxidant carotenoid that may help shield skin from UV damage internally. In one study, volunteers consumed 40 grams of tomato paste (about 16 mg of lycopene) daily for 10 weeks. Researchers found that UV-induced skin reddening was 40% lower in participants taking tomato paste than those in a control group by the end of the study.
In another randomized control trial, researchers gave 20 healthy women 55 grams of tomato paste (about 16 mg of lycopene) daily for 12 weeks and found that tomato paste protected skin from UV-induced redness and cellular damage. Researchers detected lower levels of mitochondrial DNA damage and skin protein changes that help keep skin firm and tight.
My Choice: Bionaturae Tomato sauce
Dark Chocolate
Dark chocolate that is high in cocoa flavanols may promote the body’s natural protection from UV damage. In a human study, researchers had female participants drink a high flavanol cocoa beverage that delivered approximately 326 mg of flavanols daily for 12 weeks. The participants experienced a 15% reduction in UV-induced skin redness after six weeks and 25% reduction after 12 weeks. The low flavanol group did not see any benefit. Researchers also noted improvements in skin hydration, thickness, blood flow, and decreased water loss from skin in the high flavanol cocoa group.
In another study, they noted similar benefits. Following the daily consumption of specially formulated high flavanol chocolate for 12 weeks, the amount of UV radiation necessary to produce visible skin redness more than doubled. Regular chocolate that is low in flavanols did not see any significant protection.
My Choice: Vital Purple high flavanol organic dark chocolate
Omega 3
Human research has shown omega-3 fatty acids, specifically EPA, may provide your skin some protection against harmful effects of UV damage.
In one study, 15 people took 10 grams of fish oil per day for up to six months. The amount of UVB radiation needed to induce visible skin reddening increased more than twofold after supplementation. The average minimal erythema dose (MED) increased from 18.9 mJ/ cm² to 41.1 mJ/cm² . However, this protective effect was reversed after supplements were discontinued.
In a double-blind randomized trial, another group of 42 healthy adults consumed 4 grams of purified EPA per day for three months. EPA levels in the skin increased about eightfold and omega-3 supplementation significantly decreased some markers of UV-induced DNA damage.
In a randomized controlled trial involving 79 women, EPA- and DHA-rich omega-3 supplementation for three months also protected against UV-induced suppression of skin’s immune system.
My Choice: Nordic Naturals Ultimate Omega