How To Protect (& Strengthen) Your Skin Against The Sun

Suncare Beyond SPF

Instead of simply blocking UV rays, researchers are now exploring ways to make skin more resilient to oxidative stress, inflammation and barrier disruption that comes with sun exposure. This has sparked a wave of innovations, from ingestible skincare supplements packed with antioxidants and plant compounds to cutting-edge biotech, exploring whether the body's protective pigmentation could one day be stimulated without the need for UV exposure. One thing is clear though: none of these replace sunscreen. Instead, they're becoming part of a more layered approach to skin health – one that combines daily SPF with antioxidant-rich foods, barrier-supporting skincare and targeted supplements to help skin better cope with the environmental stresses of summer.

So, what does the evidence actually say? We asked the experts:

No supplement, serum or superfood can compensate for inadequate sun protection. “As exciting as many of the developments are, sunscreen is still essential and the most evidence-based habits remain behavioural – seeking shade during peak UV hours, wearing sunglasses, wide-brimmed hats and UPF clothing, and reapplying broad-spectrum SPF regularly, particularly after swimming or sweating,” says consultant dermatologist Dr Alexis Granite.

A product such as Heliocare’s SPF range combines broad-spectrum sun protection with antioxidant technology but, like all sunscreens, should be viewed as part of a wider protection strategy rather than a replacement for sun-safe habits.

Nutrition has always played an important role in skin health and the nutrients we eat every day provide the building blocks needed to maintain the skin barrier, support collagen production and help the skin repair itself after environmental stress, including UV exposure. Summer is the perfect time to consume lots of seasonal produce that's naturally rich in many of these skin-supportive nutrients. Rather than focusing on one specific nutrient, it's the overall diet that matters. Focus on a Mediterranean-style diet that’s packed with seasonal fruit and vegetables, extra virgin olive oil, nuts, seeds, oily fish and lean protein. 

Carotenoids: Found in tomatoes, watermelon, carrots, apricots and spinach, these colourful plant pigments that include lycopene, lutein and beta-carotene support the skin's resilience to UV-induced oxidative stress. The effects build gradually over weeks and months, so think of them as part of your everyday diet rather than a quick fix.

Vitamin C: Strawberries, raspberries, blackcurrants, citrus fruits, kiwi, peppers and broccoli are all excellent sources. Vitamin C is essential for collagen production and acts as an antioxidant, helping protect skin cells from free-radical damage. 

Polyphenols: Plant compounds found in berries, cherries, grapes, olives, herbs, extra virgin olive oil and green tea can help support the body's natural antioxidant defences and may help reduce some of the oxidative stress associated with sun exposure.

Omega-3 fats: Oily fish such as salmon, sardines, mackerel and trout remain the richest sources, while walnuts, chia and flax seeds provide plant omega-3s, all of which help to maintain the skin's lipid barrier, supporting hydration and helping to regulate the body's inflammatory response. According to Kirsten Humphreys, nutritional therapist at Bare Biology, “they may also influence how the skin responds to UV exposure by helping to reduce inflammation and supporting collagen integrity – two processes that are particularly important during the summer months.” If you don't regularly eat oily fish, a high-quality fish oil such as Bare Biology's Life & Soul Omega-3 can be a practical way to increase your intake.

Protein: Chicken, fish, eggs, Greek yoghurt, tofu, edamame, lentils and beans all provide the amino acids needed to continually repair and renew the skin's structural proteins, including collagen and elastin. Aim to include a source with every meal.

Hydration: Alongside drinking two litres of water a day, choosing water-rich foods like cucumber, melon, tomatoes and peaches can help support skin hydration throughout the warmer months.

There is an emerging rise in supplements designed specifically to support skin health. While collagen pioneered the movement of supporting the skin from the inside out, many of the newest formulations combine ingredients that work in multiple pathways – supporting hydration, the skin barrier, collagen production and the body's antioxidant defences.

One ingredient you'll see cropping up a lot is polypodium leucotomos, a tropical fern extract that has become one of the most researched ingredients in this category. While it’s not an oral sunscreen, studies suggest it may help support the skin's resilience to UV-induced oxidative stress when used alongside SPF. It is the hero ingredient in Heliocare, one of the most established oral sun-support supplements, which is often used alongside traditional sun protection.

Newer formulations are taking this concept further by combining several evidence-backed ingredients into one daily supplement. Ancient + Brave's True Skin Alchemy pairs polypodium leucotomos with plant ceramides, low molecular weight hyaluronic acid, silica, grape seed extract and vitamin C to target multiple aspects of skin health at once – from hydration and barrier integrity to antioxidant defence. According to immunologist Dr Jenna Macciochi, “the formula was designed to help skin better respond to the additional pressures of summer, including UV exposure, heat, air conditioning and travel. Jenna emphasises that none of these ingredients act as UV filters but instead work to help support the skin alongside an SPF.”

Other brands are approaching the category through antioxidant-rich botanicals. The Nue Co.'s Skin Filter combines camu camu berry, a naturally rich source of vitamin C, with flavonoid antioxidants to support the body's defence against free radical damage and promote brighter-looking skin.

While summer is often associated with glowing skin, increased UV exposure, salt water, chlorine, sweat, air conditioning, flights and frequent cleansing can all leave skin feeling drier, more sensitive and more prone to irritation. So, as well as nourishing skin from within, Dr Granite emphasises the importance of supporting the skin barrier. Her advice is to resist the urge to overload skin with too many active ingredients throughout the summer and instead focus on repair and hydration. She recommends gentle cleansing and ingredients such as ceramides, hyaluronic acid and amino acids to help maintain the skin’s protective function.

A well-chosen skincare routine can also help support the skin’s natural defences. In the morning, antioxidant-rich formulas containing ingredients such as vitamin C, vitamin E, ferulic acid and niacinamide can help neutralise some of the free radicals generated by UV exposure. 

For the body, Joonbyrd’s Future Romance Longevity Body Glaze combines skin longevity science with a focus on supporting the visible signs of ageing and environmental stress. According to Dr Granite, Joonbyrd’s research has explored how its formulation may influence markers associated with UV-exposed skin and inflammaging – an area that is becoming increasingly important in the future of skin health. The future of sun protection isn’t about replacing SPF; it’s about building a layered approach around it.

Visit DrAlexisGranite.com, DrJennaMacciochi.com & BareBiology.com
Follow @LucyMillerNutrition