Natural sun protection from within
When it comes to sun protection, most people think of applying sunscreen, wearing sun hats or seeking shade. However, certain micronutrients in our diet also play a crucial role in protecting our skin.Why do I need "sun protection from within"?
You might wonder if it's sufficient to apply plenty of sunscreen before prolonged sun exposure, and if this "internal sun protection" really makes a difference.
The answer depends on your personal goals for skin health. If your only goal is to prevent sunburn, then using a high SPF sunscreen should suffice. But if you aim for optimal skin health and want to prevent premature skin aging, you should definitely keep reading. There are numerous reasons why boosting your skin from the inside out is beneficial.
How micronutrients protect the skin from the sun
An adequate intake of micronutrients, such as vitamins, minerals, trace elements, amino acids, and phytonutrients, is essential for the optimal functioning of our body's metabolic processes. This applies to the skin as well as the rest of the body. A deficiency in these essential nutrients makes the skin less resilient, more susceptible to UV radiation damage or environmental toxins, and less capable of repairing existing damage.
In terms of sun protection, the antioxidant properties of many micronutrients are particularly important. UV radiation can generate free radicals in the skin. These are highly reactive particles that can attack cells or molecules in connective tissue. When the amount of free radicals exceeds the available antioxidants, skin damage occurs. This damage can affect proteins in connective tissue like collagen and elastin, as well as the DNA in skin cells. The consequences can include accelerated skin aging and an increased risk of skin cancer.
Beyond their antioxidant effects, micronutrients protect our skin in several ways:
- Many micronutrients serve as cofactors for enzymes involved in the formation of connective tissue fibers and new skin cells.
- Micronutrients as cofactors are also crucial for all metabolic processes and repair mechanisms in the skin.
- Some plant pigments can absorb UV radiation, thereby protecting skin cells.
- Certain micronutrients (e.g. essential fatty acids, amino acids) act as building blocks for connective tissue fibers and skin cells.
- Micronutrients support normal immune function in the skin and can have anti-inflammatory effects.
Below, we introduce you to the most important micronutrients for natural internal sun protection.
Carotenoids
Carotenoids are fat-soluble plant pigments found in many fruits and vegetables, giving them their characteristic yellow, orange, or red color. The most well-known carotenoids include astaxanthin, lycopene, beta-carotene, lutein, and zeaxanthin.
UV Protection through Carotenoids
Carotenoids can absorb light in the blue and UV spectrum. They also act as antioxidants, protecting plants from oxygen radicals produced during photosynthesis. Carotenoids can have a similar effect on human skin. Numerous studies have shown the effectiveness of carotenoids as sun protection in human subjects:
- Astaxanthin: Taking 4 mg of astaxanthin daily for 9 weeks significantly increased the skin's natural protection, reduced water loss, and improved skin texture (1).
- Lycopene: Consuming 40 g of tomato paste daily with olive oil reduced UV-induced skin redness by 40 % after 10 weeks. 40 g of tomato paste contains about 16 mg of lycopene (2).
- Beta-Carotene and Carotenoid Mix: Taking 24 mg of beta-carotene daily for 12 weeks increased the skin's natural protection. A comparable effect was observed with a carotenoid mix of 8 mg each of beta-carotene, lutein, and lycopene (3).
Foods with Carotenoids
Carotenoids are found in numerous plant-based foods. They can also be present in animal products, like egg yolk, as animals ingest these pigments through their diet. Foods particularly high in carotenoids include:
- Lycopene: Watermelon, tomatoes
- Astaxanthin: Microalgae, salmon, crustaceans
- Beta-Carotene: Sweet potatoes, pumpkins, carrots
- Zeaxanthin: Chili peppers, bell peppers, goji berries, kale
- Lutein: Spinach, kale, broccoli
To achieve the carotenoid amounts used in the study (3), you could consume every day approximately: 200 g of watermelon or 20 g of sun-dried tomatoes (lycopene), 80 g of parsley or 100 g of kale (lutein), and 100 g of sweet potato (beta-carotene).
Should I take carotenoid supplements?
With a very healthy and varied diet, you can achieve a good baseline supply of carotenoids through food. However, this requires consuming high-quality foods (e.g. locally sourced organic produce) in sufficient quantities. But even with an ideal diet, optimal nutrient intake is not guaranteed, as the micronutrient content in our food has significantly decreased over the last decades, while exposure to pollutants has increased, depleting more micronutrients.
Therefore, at Allvital, we develop micronutrient complexes to ideally complement your diet. Our products combine active ingredients in a way that optimally enhances their effects and mirrors their natural occurrence.
Our supplement Curcumin Plus is a powerful blend of numerous antioxidants and plant extracts, including lutein, lycopene, beta-carotene, and zeaxanthin. Astaxanthin is available in combination with a nutrient-rich algae complex in Astaxanthin Plus.
Polyphenols
Polyphenols are a large group of secondary plant compounds with antioxidant properties.
In plants, polyphenols serve multiple functions, such as protecting against herbivores and strong UV radiation or attracting insects with their vibrant colors.
Foods with Polyphenols
Polyphenols are present in many plant-based foods. Well-known examples include EGCG (epigallocatechin gallate) in green tea, resveratrol in grapes, ellagic acid in various berries, catechin and epicatechin in cocoa, OPC in grape seeds, and curcumin in turmeric.
UV protection through Polyphenols
Several studies have demonstrated the effectiveness of polyphenols as UV protection (5). For instance, a study with human subjects showed the protective effect of high-polyphenol chocolate (6). Participants consumed either 20 g of high-polyphenol chocolate or a conventional product daily. After 12 weeks, the skin's natural protection more than doubled in those who ate the high-polyphenol chocolate, while there was no improvement in the conventional chocolate group.
Should I take Polyphenol supplements?
Like carotenoids and other micronutrients, polyphenols may require supplementation to make up for the diminished nutrient content in food. Well-combined and dosed complex supplements are recommended.
Polyphenols are found in many Allvital products. Curcumin Plus, previously mentioned, contains various polyphenols such as resveratrol, curcumin, OPC, and quercetin, making it an ideal basis for supplying the body with secondary plant compounds.
The extensively studied EGCG, is available in high concentration in our Green Tea Complex.
Various polyphenols like resveratrol, OPC, and curcumin are also in our Coenzyme Q10 supplement, which protects and strengthens mitochondria, especially beneficial for older adults and athletes.
Our micronutrient complexes Multivitamin Basic and Multivitamin Booster include vitamins, minerals, trace elements, polyphenols, and other plant compounds, ideal for long-term use to optimally supply the body with micronutrients.
Other micronutrients for healthy skin
Many micronutrients influence skin health and its ability to regenerate. Adequate intake of these nutrients is crucial for maintaining beautiful skin into old age. In our article "Beauty from Within: Nutrients for Skin, Hair, and Nails," you’ll find comprehensive information on other essential micronutrients for your skin, including vitamin C, vitamin E, zinc, sulfur, and omega-3 fatty acids.
Conclusion – natural sun protection should be the foundation
It's essential to protect your skin with sunscreen and protective clothing during prolonged sun exposure, especially if you have fair skin.
However, the foundation for skin health and protection should always be optimal micronutrient intake. This approach extends the skin's natural protection, allowing you to spend time in the sun without artificial sun protection occasionally.
Natural sunlight is crucial for our health, as the body needs it for various functions, such as Vitamin D production, immune function, and mental health. Additionally, improving the skin's natural protection reduces the need for sunscreen, many of which contain harmful ingredients and impede skin respiration.
Sources:
- Ito N, Seki S, Ueda F. The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People-A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2018;10(7):817.
- Stahl W, Heinrich U, Wiseman S, Eichler O, Sies H, Tronnier H. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. J Nutr. 2001;131(5):1449-1451.
- Heinrich U, Gärtner C, Wiebusch M, et al. Supplementation with beta-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema. J Nutr. 2003;133(1):98-101.
- Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008;4(2):89-96.
- Saric S, Sivamani RK. Polyphenols and Sunburn. Int J Mol Sci. 2016;17(9):1521. Published 2016 Sep 9.
- Williams S, Tamburic S, Lally C. Eating chocolate can significantly protect the skin from UV light. J Cosmet Dermatol. 2009;8(3):169-173.
