5 Nutrients That Protect Your Skin From Sun Damage

Summertime is all about good vibes—but that doesn’t mean you can romp around in the sunshine without a care in the world. While adequate sun exposure is a must-have for multiple areas of our health, too much of a good thing can turn sour for your skin quick. In addition to the usual tactics—like keeping a mineral-based sunscreen handy, donning a hat, and staying hydrated—getting your fill of certain nutrients can also help your skin handle the sun’s rays like a champ.

Ahead, experts break down five nutrients that help your skin protect itself from sun damage, plus how to maximize their benefits this time of year.

• ABOUT OUR EXPERTS: Hannah Kopelman, D.O., is a dermatologist and hair restoration surgeon at Kopelman Hair Restoration. Brandy Zachary, D.C., I.F.M.C.P., is a functional medicine expert and founder of the Functional Medicine Academy. 

1. Vitamin C

Vitamin C is a powerful antioxidant that is essential for neutralizing free radicals (unstable atoms that can damage cells and contribute to illness and aging) in the body, according to Hannah Kopelman, D.O., a dermatologist and hair restoration surgeon at Kopelman Hair Restoration. And, you guessed it, UV exposure generates free radicals. 

Research has also shown that vitamin C reduces oxidative stress (a bodily condition that happens when your antioxidant levels are low), helps skin cells fare better against sun damage, and supports collagen production (which is vital for skin structure and repair). 

Read More: Collagen Production Starts Declining In Your 20s—Here’s What You Can Do

To up your vitamin C intake, Kopelman recommends snacking on oranges, peppers, strawberries, broccoli, and Brussels sprouts. Vitamin C supplements can also be a great addition to your wellness routine (especially if you don’t typically eat vitamin C-rich foods). Kopelman recommends a daily dose of 500 to 1,000 milligrams. Ascorbic acid is the most common and well-researched form of vitamin C, but buffered vitamin C, such as calcium ascorbate, can be less acidic and gentler on the stomach, she says. 

2. Vitamin E

Vitamin E is another potent antioxidant that works hand-in-hand with vitamin C to provide photoprotection (the process through which organisms cope with molecular damage caused by sunlight), according to Kopelman. Research also suggests vitamin E is helpful post-sun exposure—and that it supports healing should you get burned.

Kopelman recommends bolstering the skin’s defenses with foods such as almonds, sunflower seeds, hazelnuts, peanut butter, red peppers, and spinach—all of which provide vitamin E. Packing nuts and seeds for hikes, beach trips, and other outdoor adventures is a great way to get your fill of this nutrient alongside your sunshine.

If your diet lacks vitamin E-rich foods, consider supplementing with 100 to 400 IU per day, suggests Kopelman. Look for vitamin E products labeled as “natural” or “d-alpha-tocopherol,” which are more bioavailable than synthetic forms. She loves products from Solgar and Garden of Life. 

3. Carotenoids

Carotenoid antioxidants are vibrant pigments found in colorful fruits and vegetables like carrots, sweet potatoes, spinach, and cantaloupe. These antioxidants accumulate in the skin and take multiple actions to keep it healthy amidst sun exposure, according to Brandy Zachary, D.C., I.F.M.C.P., a functional medicine expert and founder of the Functional Medicine Academy. 

Beta-carotene, lycopene, and lutein are particularly effective carotenoids because they work to absorb and dissipate UV energy, ward off oxidative stress, and neutralize free radicals, ultimately helping the skin become more resilient, says Zachary. Beta-carotene also supports the skin in cases of sunburn, adds Kopelman. 

Meanwhile, you may have seen some recent buzz about a carotenoid known as astaxanthin acting as an “internal sunscreen.” Astaxanthin, which is found in algae and seafood, is nature’s UV-fighting powerhouse and even more powerful than other carotenoids, thanks to its exceptional antioxidant capacity. Its molecular structure allows it to span cell membranes, providing protection both inside and outside cells—and it also accumulates in the skin, where it acts as a potent antioxidant, neutralizing free radicals and fighting damage caused by UV exposure. 

If seafood isn’t your jam, consider supplementing with this powerful antioxidant. Dosages typically range from four to 12 milligrams per day, and Zachary recommends looking for natural astaxanthin derived from Haematococcus pluvialis algae, as it’s more bioavailable than synthetic forms. While it is not a replacement for topical sunscreen, astaxanthin can significantly boost your skin’s natural sun defense mechanisms, making it a valuable addition to your sun protection arsenal.

4. Omega-3 Fatty Acids

Omega-3 fatty acids have a pretty outstanding reputation for their benefits related to heart health, mood, brain function, and more—and their antioxidant benefits also make them valuable to the skin as they balance out the impacts of UV radiation, says Zachary. 

In fact, studies suggest that omega-3 fatty acids make your skin less susceptible to the effects of UV rays and support its long-term health and function. 

To reap the benefits of these all-star fats, incorporate different food sources into your meals regularly. Fatty fish like salmon, mackerel, and sardines are excellent choices, but if you prefer plant-based options, Kopelman suggests flaxseeds, chia seeds, and walnuts. 

Read More: How To Prevent Sun Poisoning—And What To Do If You Get It

If you don’t regularly consume these foods, omega-3 supplements are a great alternative. Fish oil is the most common source, and if you go that route, Kopelman recommends looking for a product that contains high amounts of both EPA and DHA and has been third-party tested for contaminants like mercury. Her go-to brands include Nordic Naturals and Carlson Labs. If you’re a vegan or vegetarian, algae oil is an excellent plant-based option. Whichever route you choose, aim for a daily dose of 500 to 1,000 milligrams of combined EPA and DHA, says Kopelman.

5. Polyphenols

Polyphenols are antioxidant compounds found in green tea, grapes, and dark chocolate. They help mitigate UV damage and improve skin elasticity and hydration. Research also shows that they promote wound healing if you get burned.

By inhibiting the formation of free radicals and supporting skin repair mechanisms, polyphenols offer your skin an extra layer of defense against damage that potentially comes with lots of sun exposure, according to Zachary. 

One of the easiest ways to up your polyphenol intake: Sip green tea! It’s a refreshing summertime drink (especially when iced) and a great source of polyphenols. And, if you need an excuse to treat yourself to some dark chocolate, know that the higher the cacao content a bar has, the more polyphenols it offers.

Green tea extract supplements are also a convenient way to up your intake. Kopelman recommends extracts standardized to contain 50 percent or more EGCG (an antioxidant compound). A typical dose ranges from 250 to 500 milligrams per day. Kopelman likes Life Extension Mega Green Tea Extract.