5 Supplements to Replace Sunscreen
Most of my ancestry is from north and western Europe. Sunburn was always a problem in my childhood, and I assumed this would always be my problem! However, in recent years I have discovered that diet and supplements can have profound impacts on one’s ability to tan vs. burn when exposed to sun—even for those with intensely Scottish and Irish ancestry like myself. Many folks are becoming familiar with to the idea that high omega-6 oils and those high in PUFA (poly unsaturated fatty acids), such as seed oils and other harmful oils, may increase one’s chance for sunburn (the oils to REALLY be avoided are canola, corn, cottonseed, sunflower, safflower, soy, grapeseed, ricebran, and peanut oils). The reason is the same reason why these oils are terrible in one’s diet—they are quick to oxidize when exposed to sunlight, oxygen, and other environmental factors. Conversely, we can add specific oils and supplements that can noticeably decrease one’s chance for sunburn (and, as I have discovered through personal experience, even quickly reverse sunburn—much faster than aloe and other skincare products!). While this list is far from exhaustive, these are a few of the most impactful supplements I have found that decrease my chance for burning, and I have even found them to heal existing sunburns (even when I am continuously being exposed, such as on a tropical vacation).
1) Krill oil: Astaxanthin & omega-3
These are at the top of the list, for good reason. As mentioned above, a high ratio of omega 6:3 oils can increase oxidative stress in the body, reduce one’s resilience to oxidative stress, and—well, cause sunburn. By raising this ratio through incorporation of krill oil (or other fish oils), we can reduce oxidative stress—including oxidation from UV rays and sunlight. However, research on fish oil appears to be varied these days—some benefits are demonstrated, as well as some downsides. I believe this is due to the high variance in quality found among fish and krill oil supplements. Some fish oil supplements are of frighteningly-low quality, and I would venture to guess that these low quality supplements account for the ambivalent effects of fish oil illustrated in studies. So, pick a good quality fish oil—usually, the cheapest on the shelf are to be avoided. Or, pick a good quality krill oil.
I like to use krill oil—the reason being, krill are naturally high in astaxanthin, a potent antioxidant, and the one giving salmon their richly pink/reddish color. This is not only a beautiful compound, but is also a compound conferring unique and diverse health benefits. As it is an antioxidant, it reduces, prevents, and can even reverse oxidative stresses in the body. Astaxanthin specifically is a great antioxidant for damage from radiation, and is even being used by NASA due to the higher levels of radiation experienced by astronauts and those venturing into space (1). Sunlight and its radiation are actually the cause of our sunburn! Sunburn is simply the skin’s inability to accommodate any more radioactive damage from the Sun. So, if we provide antioxidants such as astaxanthin to our cells, we can radically improve our skin cell’s ability to endure and process this radioactive stress, reducing any damage.
I recommend using the highest possible krill oil one can find, acquiring it as freshly as possible, and refrigerating these supplements (you wouldn’t leave fish or krill in your pantry, would you??). I consider these a must on any sunny vacation I am getting!
2) Polyphenols
Polyphenols have become popular for myriad reasons. They confer diverse health benefits, ranging from enhancing beneficial intestinal microflora, improving lipid and cholesterol profiles, regulating blood pressure, managing systemic inflammatory disorders, supporting cardiovascular health, improving insulin resistance, and more. So, these are generally a great idea to take for one’s health—regardless of your disposition for sunburn. However, I have found (accidentally) that polyphenols can be a great ally to pale people like me. If I take a polyphenol rich supplement (and/or food) prior to sun exposure, I am able to stay in the sunshine for significantly longer periods of time without burning. I first discovered this while hunting elk in Colorado, spending long days in the mountains with intense UV exposure. There are many such supplements available today, but I recommend looking for one that is diverse in its nutrients, and specifically high in quercetin and other compounds frequently found in colorful fruits (while I have no financial interest with the company or product, I personally like Bulletproof brand’s “Superfood Antioxidant” product). After experiencing noticably increased sun tolerance using this product, I began to experiment with others. I have even noticed that high quality green and oolong teas are high enough in antioxidants that if I drink a significant amount, drinking these teas alone can improve my sunshine tolerance—anything rich in antioxidants after all, should reduce damage from oxidative stress like excessive sun exposure. A friend of mine owns Maunamoku tea in Colorado, and I have found their teas to be exceptionally high in quality and great for this purpose (especially the dancong oolongs).
3) Glutathione
Glutathione is an interesting one—so often referred to as a “master antioxidant” in the body that it has become a cliche, glutathione has direct beneficial effects, as well as indirect ones, through its ability to enable the body to “recycle” used antioxidants, and use them again—in theory, increasing the body’s ability to process oxidative stress/damage several fold by. The body produces its own glutathione, but it is somewhat easily depleted by modern toxins like alcohol, poor air quality, pharmaceutical drugs, etc. There are other (more efficient) ways we can increase our levels of glutathione (as well as our body’s ability to produce it). NAC or n-acetyl-cysteine is a precursor to glutathione, and can be cheaply purchased online. While useful, I have not found these supplements to be as impactful as directly increasing my glutathione. However, glutathione is generally not orally active, frequently destroyed by acids and enzymes in the stomach and gut. So, the best way I have found to get glutathione into my body is by either an intravenous (however, these IVs get expensive and time-consuming and so I generally avoid them), as well as liposomal glutathione. Liposomal glutathione is simply glutathione that has been coated by a type of fat, allowing the molecule to be absorbed by the body, and thus greatly improving the bioavailability of this precious molecule! I take glutathione with me whenever I travel, as it is a lifesaver when one is coming down with a cold, virus etc., and can also be wonderful for dealing with all the “yuck” we are exposed to in airports or other travel (think about the increased radiation when on an airplane, the BPAs and other nasty compounds used in airline tickets, horrible airplane/airport food, increased germ and viral load—unfortunately the list here goes on!).
Some people even use glutathione to whiten their skin (in cultures such as India, where white and pale skin is seen as a status symbol). While I certainly don’t need this effect, glutathione will significantly lighten my skin even after being sunburned, but is ideally used as a preventative. In any case, glutathione’s effect on skin and sun is so well-known that it is widely used throughout the world. I love this stuff for all kinds of reasons.
4) Urolithin A
Urolithin A has come into collective awareness relatively recently as a mitochondrially enhancer. It is a compound produced in our guts by bacteria, specifically after we consume pomegranate. However, companies (namely, Timeline Nutrition) in recent years have found ways to produce Urolithin A so that we can supplement it in much higher quantities than our gut bacteria might ever produce. This supplement has a plethora health benefits (as does virtually anything that enhances our mitochondria), but for now I will keep the scope short—I have found this supplement to not only give me higher endurance when hiking through the Colorado mountains, but it also seems to enhance my skin’s ability to tolerate skin exposure (UV exposure in mountains is intense, due to less atmosphere at high altitude). Urolithin A does have some antioxidant properties, and has been shown to enhance the body’s ability to endure oxidative stress in several ways and in as many studies (2, 3, 4, 5).
I definitely recommend this supplement when doing anything physically challenging in a high UV exposure environment.
5) Paleo-Plex
While perhaps not as directly beneficial as some of the other supplements mentioned above, I must plug our 100% grass-fed bison liver and organ based supplement, Paleo-Plex.
If you’ve read this far, I am sure you’ve benefitted from this free information.
The first of its kind (and still the ONLY of its kind that I am aware of containing the naturally occurring ratio of organs rather than arbitrary or equal amounts of each organ), Paleo-Plex is made of only 100% grass-fed bison organs. These organs are incredibly nutrient dense, and are some of the most nurtitionally-dense foods on the planet. In fact, I am personally not aware of ANY food that has more nutrition than bison liver & organs on a gram per gram basis.
The methylated forms of these vitamins and nutrients have the ability to enhance one’s resilience to virtually any and all stressors, including sunshine. This is one of the supplements that I recommend taking virtually all of the time due to its far reaching and diverse impacts on well-being, energy, and overall health.
Key takeaways
Sunshine is a kind of oxidative stress. Skin cancer rates are highest in those with the highest and lowest amounts of sun exposure, meaning that moderate amounts of sun exposure REDUCE ones risk for skin cancer.
Like all oxidative stress, sunshine and its damage can be reduced, mitigated, and even eliminated using specific protocols.
Protocols to reduce sun’s oxidative stress and damage include foods and supplements. Antioxidants and compounds with antioxidant properties are ideally suited to combatting excessive sun exposure or other oxidative stress.
High quality krill oil and astaxanthin can be ideal for addressing oxidative sun damage and radiation, and also offer many other health benefits, making them a good candidate for supplements to support human health.
Polyphenols have far reaching consequences as well, and also support one’s ability to endure oxidative stress like sun exposure.
Glutathione helps with sun exposure in several different ways, as well as being a substance that supports overall well-being.
Urolithin A is an interesting compound that enhances performance in several ways, one of which is likely excessive sun exposure.
Paleo-Plex from 100% grass-fed and regeneratively ranched American bison is a wonderful supplement that supports well-being in all kinds of ways and is worth incorporating into a “supplement sunscreen” protocol.
references
https://www.algatech.com/why-nasa-is-taking-astaxanthin-to-space/
https://www.mdpi.com/2076-3921/9/2/177
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997143/
https://www.all-imm.com/index.php/aei/article/view/743
https://www.mdpi.com/2076-3921/9/8/707