How to Protect Your Skin from UV Damage with Diet and Supplements
When we think of protecting our skin from the sun, sunscreen and wide-brimmed hats are always the first line of defense to help prevent sunburns. But there's more you can do to protect your skin from sun damage, starting from the inside out. A nutrient-rich diet and targeted supplementation can increase your skin’s resilience to UV damage, reducing the signs of aging and maintaining a healthy glow.
This summer, if you are spending time in the sun, which foods and supplements help protect your skin?
Eat for Protection
Certain foods are known to support your skin’s UV defenses. For example, tomatoes are rich in lycopene, a compound shown to reduce the risk of sunburns. (Of course, don’t skip the sunscreen just because you ate a tomato.) Leafy greens offer lutein and zeaxanthin, which help protect against UV damage. Berries, avocados, nuts, and seeds are also rich in skin-supportive antioxidants and healthy fats.
These nutrient-dense choices nourish your skin from within. Supporting your skin health should always start with a healthy diet, but certain specific supplements can play a role as well.
Strengthening Skin with Antioxidants
UV radiation increases oxidative stress, which breaks down collagen, weakens skin structure, and contributes to dark spots and aging. That’s where antioxidants like vitamin C and vitamin E come in; they are “anti” oxidants helping combat the effects of oxidative stress.
Vitamin C not only protects against oxidative stress but also plays a role in collagen production, which helps skin look firm and youthful. It's found in colorful fruits and vegetables like citrus, bell peppers, and berries. You can get an added boost with a supplement like our Vitamin C with Acerola Cherries and Citrus Bioflavonoids.
Vitamin E helps skin stay hydrated and supports wound healing. It works well alongside vitamin C to enhance photoprotection, protecting the skin against UV rays. Nuts, seeds, and leafy greens are good food sources. Our Plant-Based Vitamin E offers a convenient option to support your daily intake.
Together, these vitamins help support healthy skin cell regeneration, helping you maintain a youthful complexion.
Collagen and Skin
Collagen gives skin its strength and elasticity, but UV rays damage collagen fibers over time. The loss of collagen contributes to wrinkles and sagging skin. Supplementing with collagen peptides can help replenish some of what’s been lost and encourage the body’s own production.
Collagen is particularly powerful when paired with a diet rich in pro-collagen nutrients like vitamin C and amino acids from protein-rich foods.
Luckily, collagen is easy to incorporate into your routine. Try adding our Unflavored Collagen Peptides Powder to your morning smoothie or coffee and start the day supporting your skin health.
Healthy Fats for Resilience
Your skin’s outermost layer is made up of fats that form a barrier, keeping the skin moisturized and protecting it from external damage.
While many fats play a role in skin health, omega-3 fatty acids stand out as they help strengthen the barrier against the damage caused by UV exposure. These healthy fats are found in oily fish, flaxseeds, chia seeds, and walnuts, or can be taken as a high-quality omega-3 supplement.
Nutrition for Healthier Skin
Defending your skin from UV damage isn’t just about what you put on your skin; it’s also about how you nourish your body. With the right combination of antioxidant-rich foods, healthy fats, and targeted supplements, you can build stronger, more resilient skin from the inside out.
Ready to support your skin health? Browse our complete line of supplements for healthy hair, skin, and nails.