You ever feel like the moment the sun comes out, your skin freaks out? Maybe it burns faster than it used to… or maybe your sunscreen feels more like a chemical bath than protection.
Let’s talk about what I actually do when I want to protect my skin, naturally. Spoiler: It’s not just about what goes on your skin. It’s what’s going on inside that really makes the difference.
As a Clinical Nutritionist and Medical Herbalist, I’ve seen firsthand how nutrition, hydration, and a few powerhouse supplements can build what I like to call your “inner SPF.” Here’s how I support my skin (and how you can too).
1. Antioxidants: Your First Line of Defense
These guys are like your skin’s internal bodyguard, helping fight off the oxidative stress caused by UV rays.
Here’s what I reach for:
- Vitamin C – Berries, citrus, camu camu powder… I work this in daily. Bonus: it helps your body make collagen.
- Vitamin E – I love tossing sunflower seeds on my salads or adding avocado to my smoothies.
- Astaxanthin – This one’s underrated. I take it as a supplement or eat wild-caught salmon a few times a week. It acts like edible sun protection.
2. Omega-3s for Skin Resilience
Omega-3s are key for keeping your skin barrier strong and inflammation in check, especially if you’ve been in the sun a lot.
What I use:
- Wild-caught salmon
- Flaxseeds in my smoothies
- High-quality supplements like Tuna Omega 3, Cod Liver Oil, or Olprima EPA/DHA (you can find all of these in my shop)
3. Lycopene for Natural UV Protection
Lycopene is a sun-protective carotenoid (say that five times fast) that helps reduce the damage UV rays can do over time.
You’ll find it in:
- Cooked tomatoes (think marinara sauce)
- Watermelon
- Red bell peppers
Tip: Pair with healthy fats like olive oil for better absorption.
4. Hydration: The Simplest Skin Fix
Dehydrated skin is more likely to get irritated, burned, or show signs of aging.
What I recommend:
- Drink half your body weight in ounces of clean water daily
- Add in herbal teas like hibiscus or calendula
- Coconut water and electrolytes are great if you’re outdoors a lot
5. My Go-To Skin Support Supplements
This is where the magic happens for a lot of my clients. Here’s what’s usually in rotation:
- Zinc Chelate or Zinc Complex – Helps your skin heal and adds a layer of internal protection
- Polypodium Leucotomos – A tropical fern extract that boosts sun resilience over time
- Collagen Peptides – Keeps skin bouncy and hydrated; I always take this with Zypan to help absorb it better
Topical? Yes (But Choose Wisely)
I’m not anti-sunscreen, but I am anti-toxin.
Look for:
- Mineral-based sunscreens with zinc oxide or titanium dioxide (non-nano only)
- Protective clothing and shade—a wide-brim hat is your best friend
- Natural oils like raspberry seed or carrot seed as a base layer under sunscreen (not instead of it)
PS: If you’ve got tattoos, avoid putting mineral sunscreen directly on the ink. It can mess with the pigment over time.
Ready to protect your glow from the inside out?
Let’s build you a customized skin and nutrition plan that supports healthy aging, protects your glow, and keeps your skin feeling nourished (not stressed). Book a session today and visit my Favorites & Resources page to shop my favorite clean, skin-supportive supplements.
