Internal sunscreen — nutrients to protect the skin from sun damage

Protecting the skin from excessive sun exposure is important. While these are not going to replace sunscreen if you’re out in the sun for hours, they can be a solid layer of addition protection. You can also take these after sun exposure to mitigate the severity of sun damage and sun burns as well.

High dose Niacinamide (vitamin B3)

Niacinamide plays a crucial role in cellular metabolism and the repair of damaged DNA. It enhances the activity of enzymes involved in DNA repair, which helps mitigate damage caused particular by UV exposure. Niacinaminde has been well studied for its ability to prevent skin cancer and skin aging in particular. Niacinamide directly modulates inflammatory responses in the skin, reducing redness and irritation caused by UV radiation. This is particularly beneficial in preventing photoaging and conditions like rosacea as well

Another important aspect of niacinamide is its ability to strengthen the skin barrier by increasing ceramide production, which helps to retain moisture and prevent transepidermal water loss. A well-hydrated skin barrier is better equipped to defend against environmental stressors, including UV radiation. This is another reason why exposure to red light early in the day from the sun preps the skin for UV exposure later in the day. Niacinamide also help reduce the appearance of dark spots and hyperpigmentation from excessive sun exposure.

Dosing: 2-3g before sun exposure

https://www.mitolife.co/products/nad-power?_pos=1&_sid=eb198e4ad&_ss=r

CoQ10

CoQ10 is a powerful antioxidant that neutralizes free radicals generated by UV radiation. By reducing oxidative stress, we can help prevent cellular damage and subsequent aging of the skin.

CoQ10 is also essential for mitochondrial function, providing energy to skin cells for repair and regeneration processes post-UV exposure. COQ10 aids in maintaining skin elasticity and firmness and also helps to protect collagen and elastin fibers in the skin. The preservation of these fibers is necessary for maintaining skin structure and preventing sagging and wrinkles associated with sun damage.

Vitamin E

Vitamin E is another antioxidant that protects cell membranes from oxidative damage caused by UV rays similar to CoQ10. Vitamin E in particular prevents lipid peroxidation and skin cell damage. Vitamin E is particularly important for those who do or have consumed a lot of seed oils, as these can cause the skin to burn easier.

Vitamin E helps maintain skin hydration by preventing water loss as well, which is especially important after UV exposure as the skin can become dry and compromised.

Dosing: 335mg before sun exposure

https://www.mitolife.co/products/pufa-protect-vitamin-e?_pos=1&_sid=c1a2f5e34&_ss=r

Dragons blood

Dragon's Blood is a term commonly used to refer to the resin obtained from various species of trees, particularly daemonorops and dracaena. This resin has a long history in traditional alternative medicine and is known for its many benefits, particularly related to its ability to dramatically speed up the healing of wounds.

Dragon's blood contains compounds like proanthocyanidins that can reduce inflammation, and it’s also been said to have one of the highest ORAC (antioxidant values) measured in an herb. As mentioned, dragons blood has been traditionally used for its wound healing properties. It promotes tissue regeneration and can accelerate the healing of cuts, abrasions and burns by stimulating collagen production and turnover. Dragons blood can be taken lreventaitly as well as after sun exposure or damage

Dosing: 1000mg before or after sun exposure/damage

https://cultivateelevate.com/dragons-blood-capsules/

You technically could take all of these together if you’re particularly prone to burning. Vitamin E and Niacinamide in particular seem to be the most at preventing sun burns overall, and vitamin E and dragons blood do a great job at repairing damaged skin. All have quite a bit of functional overlap and it’s difficult to go wrong with any of these