For diehard tan-seekers, it makes sense to do what we can to protect ourselves from the ravages of the sun. Odd though it may seem, science suggests that our ability to tan safely is, to a degree, dependent on what we eat: there is good evidence that upping our intake of specific nutrients can help us in our quest to acquire a healthy golden tan.

Start Early

Our research has shown that most of these supplements should be started 2 weeks before sun exposure starts and then continue through the season. ¹

One notable exception is beta carotene which requires approximately 10 weeks of lead time. ²

We therefore recommend that beta carotene is taken year-round.

Amino Acids

L-Tyrosine (1000-1500 mg)

This supplement helps the skin by assisting in the production of melanin - the pigment that darkens the skin during tanning and acts as a natural sunscreen. Melanin is made from this amino acid. Taking this each day as a supplement can help the body tan quite naturally. ³

The conversion of L-tyrosine into melanin is aided by certain nutrients, notably vitamin C , vitamin B6 and copper. ³

Carotenoids

Carotenoids are pigments that give fruits and vegetables their orange, yellow and red colors. As antioxidants, they protect the skin against the oxidizing rays of the sun. Similarly, carotenoids, which are obtained primarily through diet, accumulate in our skin where they help protect us from sunlight and have other potential health benefits, such as for the immune system. ¹⁰

Astaxanthin (4-12 mg)

Astaxanthin is a red carotenoid found in algae and seafood, known for its potent antioxidant properties. It provides natural UV protection like an internal sunscreen. It improves skin hydration, elasticity, and overall appearance allowing the skin to support a more even and long-lasting tan. ¹²

Beta Carotene (15 mg) (Same as Vitamin A 7500 mcg or 25,000 IU)

Carrots, spinach, apricots, cantaloupe melons and mangoes are all rich in this. However, additional supplementation with β-carotene may prove a convenient and economical way of getting maximum protection from this nutrient. ³

Lycopene (20 mg)

The changes in skin color come largely from the carotenoid lycopene; polyphenols in fruits and vegetables may also make skin appear redder by increasing blood flow. ¹⁰

Vitamins

B-Complex Vitamins

Look for a B-Complex Vitamin that contains at least the following:

Vitamin B₆ (50 mg)

Vitamin B₆ (also known as Pyridoxine) has long been believed to be essential for skin development and maintenance. ¹¹

Vitamin B₅ (100 mg)

Studies have shown that Vitamin B₅ (also known as Pantothenic Acid) works as a moisturizer on the skin and enhances the healing process of skin wounds. ⁷

Vitamin B₃ (300 mg)

In a randomized controlled trial performed in Australia, Vitamin B₃ (also known as Nicotinamide) reduced the risk of basal cell carcinoma and squamous cell carcinoma by 23%. ⁹

Vitamin C (2000 mg)

Vitamin C has been praised for its anti-aging and brightening benefits, but studies have shown that it also works as a sun-damage protectant. ⁶

Vitamin E (100-400 IU)

Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. It shields skin cells from UV-induced damage and helps prevent premature skin aging caused by sun exposure. It should be taken with food for best absorption. Ensure you're using the natural form (d-alpha-tocopherol) for better efficacy. ¹³

Minerals

Copper (4 mg)

Copper is an essential trace element for many enzymes. It contributes to the production of melanin (a pigment that protects the skin from the sun) and promotes tanning. Copper favours the physiological pigmentation of the skin and contributes to its protection against oxidative stress. It is particularly effective in preparing the skin for the sun and obtaining a naturally golden complexion. ⁸

There is some evidence that taking high amounts of vitamin C (over 1,500mg) can reduce copper absorption. We recommend that you take these at different times of day (morning vs. evening). ¹²

Zinc (30 mg)

Copper and zinc work together in processes such as immune response, nervous system function, and healthy digestion. They are antagonists, meaning that levels of copper increases, zinc supplementation is also recommended.⁴

Zinc should be taken with food as it can cause nausea on an empty stomach. ⁵

Protein

Collagen Peptides (5–10 g)

Collagen is a structural protein vital for skin elasticity and strength. It supports skin regeneration and repair after sun exposure and enhances skin firmness and may reduce the appearance of wrinkles.

For optimal absorption, take on an empty stomach or with vitamin C to support collagen synthesis. ¹⁵

Lipids

Omega-3 Fatty Acids (Fish Oil) (1000–2000 mg EPA+DHA daily)

The essential fatty acids found in fish oil have anti-inflammatory properties. They maintain skin integrity and reduce inflammation from UV exposure. It also improves skin barrier function, leading to better moisture retention. Aim for a combined total of 1000–2000 mg of EPA and DHA daily.

Take with meals to enhance absorption and minimize potential gastrointestinal discomfort. ¹⁶