Why do I need “sun protection from within”?
You are probably wondering whether it is not enough to simply apply plenty of sunscreen before spending a long time in the sun and whether such “sun protection from within” is actually effective.
The answer to the question of whether sunscreen is enough depends on your personal goal for your skin health. If you simply want to prevent sunburn, then applying a product with a high SPF should be sufficient. But if your goal is optimal skin health and preventing premature aging, then you should definitely continue reading this article, as there are a number of reasons why you should also prepare your skin for the sun from the inside out.
How vital substances protect the skin from the sun
A sufficient supply of micronutrients such as vitamins, minerals, trace elements, amino acids, secondary plant substances, etc. is necessary for metabolic processes in our body to function optimally.
This applies to the skin as well as the rest of the body. A deficiency in these essential substances makes the skin less resilient. It is more susceptible to damage from UV radiation or environmental toxins and less able to repair existing damage.
When it comes to sun protection for the skin, the antioxidant effect of many micronutrients is particularly important. UV radiation can cause free radicals in the skin. These are particularly reactive particles that can attack our cells or molecules in connective tissue.
If the amount of free radicals exceeds the amount of available antioxidants, skin damage occurs. This can attack proteins in the connective tissue, such as collagen and elastin, as well as the DNA of skin cells. The consequences can include accelerated skin aging and an increased risk of skin cancer.
In addition to their antioxidant effect, vital substances protect our skin in the following ways:
- Many micronutrients are cofactors (auxiliaries) for enzymes involved in the formation of connective tissue fibers and new skin cells.
- Micronutrients as cofactors are also important for all metabolic processes and repair processes in the skin.
- Some plant pigments can absorb UV radiation and thus protect the skin cells.
- Some vital substances (e.g. essential fatty acids, amino acids) serve as building blocks for connective tissue fibers and skin cells.
- Micronutrients support the normal function of the immune system in the skin and can have an anti-inflammatory effect.
Below we present the most important vital substances for natural sun protection from within.
Carotenoids
Carotenoids are fat-soluble plant pigments found in many fruits and vegetables, giving them their characteristic yellow, orange, or red color. The best-known carotenoids include astaxanthin, lycopene, beta-carotene, lutein, and zeaxanthin.
UV protection through carotenoids
Carotenoids can absorb light in the blue and UV range. They also act as antioxidants, protecting plants from oxygen radicals produced during photosynthesis.
Carotenoids can also exert a similar effect on human skin. Numerous studies on human subjects demonstrate the effectiveness of carotenoids as sunscreens:
- Astaxanthin: Daily intake of 4 mg of astaxanthin for 9 weeks significantly increased the skin's natural defenses in participants, reduced skin fluid loss, and improved skin texture (1).
- Lycopene: Consuming 40 g of tomato paste per day in combination with olive oil reduced skin redness caused by UV radiation by 40% after 10 weeks of use. 40 g of tomato paste corresponds to approximately 16 mg of lycopene (2).
- Beta-carotene and carotenoid mix: Daily intake of 24 mg of beta-carotene increased the skin's natural defenses after 12 weeks of supplementation. This study also found a comparable effect with a carotenoid mix containing 8 mg each of beta-carotene, lutein, and lycopene (3).
Foods with carotenoids
Carotenoids are found in numerous plant foods. Animal products, such as egg yolk, can also contain carotenoids. The animals ingest these pigments through their diet.
The following foods, for example, have particularly high levels of carotenoids:
- Lycopene: watermelons, tomatoes
- Astaxanthin: microalgae, salmon, crustaceans
- Beta-carotene: sweet potatoes, pumpkins, carrots
- Zeaxanthin: Chili, peppers, goji berries, kale
- Lutein: Spinach, kale, broccoli
A possible combination of foods to approximately ingest the amount of carotenoids in the carotenoid mix (8 mg each) stated in the study (3) is, for example: 200 g watermelon or 20 g sun-dried tomatoes (lycopene), 80 g parsley or 100 g kale (lutein) and 100 g sweet potato (beta-carotene).
Should I take carotenoids as a dietary supplement?
With a very healthy and varied diet, you can already achieve a good basic supply of carotenoids through food. However, this requires consuming truly high-quality foods (e.g., regionally grown organically) in sufficient quantities.
But even with an ideal diet, an optimal supply is not guaranteed, because the nutrient content in our food has decreased significantly in recent decades and at the same time the contamination with pollutants has increased, which in turn means that more micronutrients are consumed.
For this reason, we at Allvital develop nutrient complexes that can ideally complement your diet. Our products combine active ingredients in such a way that their effects complement each other optimally, while their composition resembles natural occurrence.
Our Curcumin Plus supplement is a powerful blend of numerous antioxidants and plant extracts, including lutein, lycopene, beta-carotene, and zeaxanthin. Astaxanthin Plus contains astaxanthin combined with a nutrient-rich algae complex.
Polyphenols
Polyphenols are a large group of secondary plant substances that have, among other things, antioxidant properties.
In plants, polyphenols have various functions, such as protection against predators and strong UV radiation or attracting insects through intense colors.
Foods with polyphenols
Polyphenols are found in many plant foods. Well-known examples include ECGC (epigallocatechin gallate) found in green tea, resveratrol, which is found primarily in grapes, ellagic acid found in various berries, catechin and epicatechin in cocoa, OPC in grape seeds, and curcumin in turmeric.
UV protection through polyphenols
There are various studies demonstrating the effectiveness of polyphenols as UV protection (5). For example, a study with human subjects demonstrates the protective effect of high-quality chocolate with a high polyphenol content (6).
Participants received either 20 g of the high-quality chocolate or a commercially available product daily. After 12 weeks, the skin's natural protective barrier had more than doubled in those who consumed the high-polyphenol chocolate. There was no improvement in the control group who consumed the conventional chocolate.
Should I take polyphenols as a dietary supplement?
The same applies to polyphenols as to carotenoids and other vital substances. To compensate for the lack of these nutrients in the diet, it is recommended to take well-balanced and dosed complex supplements.
Polyphenols can be found in numerous Allvital products. The previously introduced product Curcumin Plus contains not only carotenoids but also various polyphenols such as resveratrol, curcumin, OPC, and quercetin. This preparation is therefore an ideal basis for supplying the body with secondary plant substances.
ECGC, which has been studied in many studies, can be found in high concentrations in the green tea complex .
Various polyphenols such as resveratrol, OPC, and curcumin are also contained in the coenzyme Q10 supplement. This supplement protects and strengthens the mitochondria, which is particularly important for older people and athletes.
Our micronutrient complexes Multivitamin Basic and Multivitamin Booster contain vitamins, minerals, and trace elements, as well as various polyphenols and other plant substances. They are ideal for long-term use to optimally supply the body with vital nutrients.
Other vital substances for healthy skin
Numerous micronutrients influence the health and regenerative capacity of the skin. A good supply of these substances is crucial for beautiful skin well into old age.
In our article " Beauty from Within: Nutrients for Skin, Hair, and Nails ," you'll find comprehensive information on the other micronutrients your skin needs. These include vitamin C, vitamin E, zinc, sulfur, and omega-3 fatty acids.
Conclusion – Natural sun protection should be the basis
Of course, it is important that you protect your skin with sunscreen and protective clothing when you spend a long time in the sun and when the sun is very strong, especially if you have light skin.
However, the foundation for skin health and protection should always be an optimal supply of vital nutrients. This also extends the skin's natural protection, allowing you to stay in the sun without artificial sunscreen.
Natural sunlight is important for our health, as the body needs it for a variety of functions, such as vitamin D production, immune function, and mental health. Another reason why it's worthwhile to improve the skin's natural protection is to reduce the use of sunscreen, as many products contain questionable ingredients and interfere with the skin's ability to breathe.
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.
