5 Supplements to Shield Your Skin from Sun Damage and Support Healthy Aging

5 Supplements to Shield Your Skin from Sun Damage and Support Healthy Aging

Did you know that your skin is the largest organ in your body? It has a big job, too — it’s the first line of defense against external threats, like germs, toxins, and harmful UV rays from the sun. That’s why it’s so important to protect your skin as much as possible against the elements, especially during the summer when we’re spending more time outside. 

While getting some sunlight can be great for our mood and natural vitamin D production, there’s a fine line between just enough and getting too much. Over time, the sun can cause damage to our skin and even increase our risk of skin cancers. Not to mention, as we get older it’s normal for our skin to become less elastic, retain less moisture, and be less protected from these elements. 

In addition to things like using sunscreen and wearing sun-protective hats and clothing, you can help protect your skin from the inside out with nutrition. Below you’ll find 5 supplements to help support the health and integrity of your skin.

1. Vitamin C

Vitamin C is best known for being an antioxidant, which means it helps protect your cells from oxidative stress that promotes damage and disease. Vitamin C is also a key player in wound healing as well as the production of collagen, the most abundant protein throughout our connective tissues and skin. It may even help your skin feel brighter and more radiant.1

Find vitamin C in the rainbow of fruits and vegetables, especially berries, citrus fruits, broccoli, tomatoes, and bell peppers. If you don’t eat many of these, you might consider a supplement like our Vitamin C with Acerola Cherries & Citrus Bioflavonoids which delivers a potent 500 mg of vitamin C in just one capsule for an easy everyday vitamin C boost.

2. Vitamin E

Vitamin E is another powerful antioxidant with anti-inflammatory properties. It may help maintain skin hydration by enhancing its barrier function, which prevents moisture loss and keeps it looking soft and supple.2

While not a substitute for sunscreen, topically applied Vitamin E may enhance your skin's resistance to UV damage and reduce the impact of sun exposure by working with other antioxidants in your diet, like vitamin C.

Vitamin E is found in foods like sunflower oil, nuts, seeds, leafy greens, and fortified cereals. If you’re looking for a vitamin E supplement, consider our Plant-Based Vitamin E Supplement, which is sourced from organic whole foods, including coconut, rice bran, sunflower, avocado, mango, kiwi, and blackberry.

3. Collagen

Collagen is a major structural protein in the skin that provides strength, elasticity, and firmness. It helps maintain the skin's youthful appearance by keeping it tight and resilient, helping to reduce fine lines and wrinkles. Its production also naturally declines as we age.3 

Furthermore, while collagen itself doesn’t provide direct sun protection, maintaining adequate levels may help your skin recover from UV damage as it plays a role in skin repair.4

Many people find it helpful to add a collagen supplement to their routine, such as our Collagen Peptides Powder - Unflavored. It includes both Type I collagen, which supports skin, bone, and eye tissue, and Type III collagen, which supports the blood vessels and gut lining.*5

4. Omega-3s

Omega-3 fatty acids (EPA, DHA, and ALA) have anti-inflammatory properties and help maintain your skin’s natural lipid barrier, which helps retain moisture. They also help maintain skin elasticity and firmness, which may help hide fine lines and wrinkles.6

Some studies suggest that omega-3s can improve the skin's resilience to UV radiation and damage — but it’s not a substitute for sunscreen or sun protection.7

You can get omega-3s directly by eating fish and seafood a couple of times per week. If you don’t eat fish, you might be interested in adding a supplement like our Omega-3 Fish Oil Supplement with Triglyceride Omega-3. 


5. Biotin

Also known as vitamin B7, biotin is essential for maintaining healthy skin by supporting the integrity of the skin's barrier. It’s also involved in the metabolism of fatty acids, which are essential for healthy skin and your skin’s ability to repair. 

Furthermore, limited evidence suggests that not getting enough biotin could potentially increase the risk of certain skin issues.8 It may help your skin better withstand environmental stressors, like sun exposure, but again, it’s not a substitute for proper sun protection. 

Consider adding a Biotin Gummy Supplement Support Healthy Hair, Skin, and Nails, which is designed to help support the production of keratin, a structural protein important for hair growth, nail strength, and skin health at the cellular level.*

Your skin is one of the first things you see when you look in the mirror and your largest defense against outside elements like sunlight. In addition to practicing safe sun protection, care for your skin from the inside out by considering certain supplements that may support the health of this important organ. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources

  1. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
  2. Keen MA, Hassan I. Vitamin E in dermatology. Indian Dermatol Online J. 2016;7(4):311-315. doi:10.4103/2229-5178.185494
  3. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9):2080. Published 2023 Apr 26. doi:10.3390/nu15092080
  4. Tanaka M, Koyama Y, Nomura Y. Effects of collagen peptide ingestion on UV-B-induced skin damage. Biosci Biotechnol Biochem. 2009;73(4):930-932. doi:10.1271/bbb.80649
  5. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/
  6. Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021;11:623052. Published 2021 Feb 5. doi:10.3389/fimmu.2020.623052
  7. Pilkington SM, Watson RE, Nicolaou A, Rhodes LE. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Exp Dermatol. 2011;20(7):537-543. doi:10.1111/j.1600-0625.2011.01294.x
  8. Saleem F, Soos MP. Biotin Deficiency. [Updated 2023 Feb 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547751/

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