Sun 101: Supplements

You asked and I delivered – SUN 101, your guide to preparation, protection, healthy tanning and after sun care. This is a series of articles, starting with supplements. Here you go – explanation, tips & tricks, recommendations and experiences, so that you have everything you need in one place.

Sun & Summer Prep – Supplements, Antixoidants, Vitamins, Minerals

Preparing your skin before going put in sun is extremely important, but preparing your skin internally is important(er). Since we were kids, my sister and I had to take beta carotene pills to prepare our skin for sun and I am sticking to it religiously up to this day. We would take them at least one month before summer, latest starting in May.

Beta carotene is an antioxidant that plays crucial role in the body’s fight against free radicals, prevents skin damage, reduces sun sensitivity which means you are less likely to burn. The human body converts beta carotene into vitamin A (retinol) – beta carotene is a precursor of vitamin A.

Carotene can be found in foods, so above all – make sure to eat a healthy diet and to include carotene rich foods such as carrots, sweet potatoes, spinach, kale, peppers, grapes, apricots, peas, asparagus, chives etc. Here is an article on skin foods, so make sure to check it out to find out what to eat in order to have a healthy skin.

Fish oil with omega-3 fatty acids isn’t the only thing from the ocean that can improve function in the human body. Astaxanthin is a carotenoid pigment with potent antioxidant and anti-inflammatory activity that it’s most commonly found in Pacific salmon and is what gives the fish its pinkish color. Astaxanthin has and immediate effect since it is the one of the most powerful antioxidants found in nature. And that makes it the perfect summer supplement because you don’t have to take it months in advance.

Vitamins C and E act in synergy in suppression of the sunburn reaction. Combination of carotenoids and vitamins C and E than is stronger than when taking carotenoids alone. When taking carotene supplements make sure to take them on time, at least a month before going on holiday.

Boosting your melanin is important since it protects your skin from sunburns and as a result you get your beautiful golden tan. We already learned that beta carotene and vitamin A are important, but one of the key ingredients to aid in melanin production is L-tyrosine. It is found in chicken, turkey, fish, dairy products and most other high-protein foods, so it is especially important for people that are plant based to be aware of taking the sufficient amount of protein daily.

Selenium is another essential mineral that works to improve heart health and blood circulation which leads to improved colour and texture of your skin and it also gives you glowing protection. It also promotes absorption of vitamin E. It is good to take selenium along with mineral copper and a vitamin complex (with vitamins E and A) to prevent sunburn cell formation in skin exposed to sun.

Other vitamins and minerals that are great for your skin and sun protection and you should look for them on ingredients list are vitamin D, lycopene, alpha-carotene, crytoxanthin, zeaxanthin, lutein, ascorbate, beta-carotene, folate, vitamin B6, and alpha-tocopherol.

Last, but not least is hydration! It is the key, without a doubt – always, but especially before and during the sun exposure. And if you still don’t drink 2l of water (at least) daily, you should start doing it now. If you forget about it, the easiest way to motivate yourself is to get yourself a beautiful reusable water bottle – it is great for you and great for environment. Win – win! I love Equa water bottles and you can get them here. Fruit and vegetables also contain water, such as watermelon, courgette and cucumber, so make sure to hydrate while eating too. There is also another article on different ways to hydrate your body and you can find it here. Also, it is super cool since it contains super simple and short recipes.

Tried & Approved

Here it goes, the list of the products I tried and use myself, so they absolutely work for me:

Skincare Ultimate ANP 

Betatene Diethpharm 

Almagea SunLove Skin+

Fushi Vitamin A

Fushi Vitamin C

Fushi Selenium

Fushi Beauty Totale

Astaxanthin Solgar

Equa Water Bottle(get 15% off with code ‘pirizovich15’)

This article is not sponsored, it contains my honest experience, opinion and advices. Keep in mind I am not a dietitian, pharmacist or an expert, so you should always consult with your doctor or expert before taking any supplements.

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