For diehard tan-seekers, it makes sense to do what we can to help protect ourselves from the ravages of the sun. Science suggests that our ability to tan more efficiently and support skin resilience is, to a degree, influenced by what we eat. Certain nutrients may help the skin better tolerate UV exposure, reduce some of the oxidative stress that comes with tanning, and support recovery after sun exposure while you work toward that healthy golden tan.
Most of these supplements should be started 2 weeks before sun exposure and continued throughout 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.
L-Tyrosine is an amino acid found naturally in high-protein foods such as poultry, dairy products, fish, meat, eggs, soy, beans, nuts, and seeds. Supplemental L-tyrosine is typically produced by fermentation or other manufacturing processes that yield the purified amino acid used in capsules and powders. 3
In the body, tyrosine is used in the production of melanin, the pigment responsible for tanning and part of the skin's natural UV defense. For sun-seekers, adequate tyrosine intake may help support efficient melanin production when paired with UV exposure.
Melanin production is supported by vitamin C, vitamin B6, and copper, so L-tyrosine works best as part of a broader skin-support strategy rather than as a standalone shortcut.
Astaxanthin is a red carotenoid found naturally in microalgae, salmon, trout, shrimp, krill, and other seafood. Most astaxanthin supplements are sourced either from the microalgae Haematococcus pluvialis or made synthetically for commercial use. 12
For sun-seekers, astaxanthin is best viewed as a skin-support antioxidant rather than an internal SPF. It may help reduce the skin's erythemal (redness) response to UV over-exposure by reducing oxidative stress, and some users report improvements in skin hydration, elasticity, and resilience with consistent use.
Results vary, and it should not be relied upon to meaningfully delay sunburn. Its role is more about supporting skin quality and reducing some visible irritation than dramatically increasing TDU tolerance on its own.
Beta-carotene occurs naturally in carrots, sweet potatoes, spinach, kale, apricots, cantaloupe, mangoes, and other orange and dark green produce. Commercial supplements are commonly sourced from algae, fungi, or synthetic production methods that yield purified beta-carotene. 3
Among oral tanning-related nutrients, beta-carotene is one of the more studied options for helping the skin build modest resistance to UV-induced redness over time. Because it accumulates gradually in the skin, it is best suited to people planning ahead for tanning season rather than looking for an immediate effect.
Beta-carotene works best when started early and paired with other skin-supportive antioxidants rather than used as a license to stay out longer than your planned TDU.
Note: High-dose beta-carotene supplementation has been associated with increased health risks in smokers and former smokers. If this applies to you, consult a healthcare professional before use.
Lycopene is found naturally in tomatoes, watermelon, pink grapefruit, guava, and papaya. Most lycopene supplements are sourced from tomato extract. 10
Lycopene accumulates in the skin and is valued more for helping reduce UV-induced oxidative damage and supporting long-term skin health than for directly increasing melanin production. Over time, it may subtly influence skin tone, but its main role is helping the skin better handle repeated sun exposure.
It fits well in a sun-seeker stack alongside other carotenoids and antioxidant nutrients that support the skin before and after planned exposure.
Polypodium leucotomos is a tropical fern native to Central and South America. Supplements are made from extracts of the fern itself and are used in dermatology as an oral photoprotection adjunct.
It does not increase melanin production, but it may help reduce some UV-induced skin damage by supporting skin cell integrity and moderating inflammatory responses triggered by UV radiation. For sun-seekers, that makes it a logical companion to a tanning strategy focused on reaching your target TDU efficiently and then getting out of the sun.
It should not be treated as sunscreen in a capsule, but it may provide an additional layer of support for people who tan regularly and want to reduce some of the collateral skin stress that comes with repeated exposure.
Look for a B-Complex Vitamin that contains at least the following:
Vitamin B6 is found naturally in poultry, fish, potatoes, bananas, chickpeas, and fortified cereals. In supplements it is typically provided as pyridoxine hydrochloride or pyridoxal-5-phosphate. It supports normal skin development and maintenance and also plays a supportive role in pathways related to melanin production. 11
Vitamin B5 is found in meat, eggs, legumes, mushrooms, avocados, and whole grains. Supplemental forms are typically pantothenic acid or calcium pantothenate. It is commonly used to support skin hydration and normal skin barrier function, which can be helpful after repeated UV exposure. 7
Vitamin B3 occurs naturally in meat, fish, poultry, peanuts, mushrooms, legumes, and grains. In supplements, nicotinamide is typically provided as niacinamide, a non-flushing form of vitamin B3. 9
Nicotinamide supports cellular energy repair and helps skin cells recover from UV-induced DNA damage. This makes it one of the more interesting options for serious sun-seekers, because its benefit is less about changing the color of the tan and more about helping the skin cope with the biological stress created by UV exposure.
In clinical studies, 500 mg twice daily reduced certain skin cancer risks in high-risk individuals. Typical use ranges from 300 mg daily up to 500 mg twice daily. Unlike niacin, nicotinamide does not cause flushing.
Vitamin C is found naturally in citrus fruits, strawberries, kiwi, bell peppers, broccoli, and other fruits and vegetables. Supplements are commonly sourced as ascorbic acid or mineral ascorbates. 6
For sun-seekers, vitamin C helps support collagen production and defend against UV-induced oxidative damage. It is one of the better foundational antioxidants for skin support and is especially relevant for people who tan frequently and want to reduce some of the long-term wear and tear that comes with that exposure.
Vitamin C works synergistically with vitamin E, helping recycle oxidized vitamin E and strengthen overall antioxidant support. It also pairs well with collagen peptides because collagen synthesis depends in part on adequate vitamin C availability.
Vitamin E occurs naturally in nuts, seeds, wheat germ, sunflower oil, and other vegetable oils. Supplements are typically sourced as alpha-tocopherol, often from vegetable oils; natural products are usually listed as d-alpha-tocopherol. 13
It is a fat-soluble antioxidant that helps protect cell membranes from oxidative damage and supports skin health during repeated UV exposure. For tanners, its value is less about increasing melanin and more about helping the skin better handle some of the oxidative fallout from being in the sun.
Vitamin E works synergistically with vitamin C, which helps regenerate oxidized vitamin E. It should be taken with food for best absorption. Moderate doses are generally sufficient for this purpose, as higher doses do not appear to provide additional skin benefit.
Copper is found naturally in shellfish, organ meats, nuts, seeds, dark chocolate, legumes, and whole grains. In supplements it is commonly provided as copper gluconate, copper citrate, copper bisglycinate, or other chelated forms. 8
Copper contributes to the production of melanin and supports normal pigmentation, making it particularly relevant to people trying to tan efficiently rather than simply stay out longer. It also plays roles in antioxidant enzyme systems that help the body manage oxidative stress.
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). Copper and zinc are also commonly paired because higher intake of one can influence the balance of the other. 14
Zinc is found naturally in oysters and other shellfish, red meat, poultry, dairy products, beans, nuts, and whole grains. In supplements it is commonly provided as zinc gluconate, zinc citrate, zinc picolinate, or other chelated forms. 4
Zinc supports skin health, wound healing, and normal immune function. For sun-seekers, it is less about directly deepening a tan and more about supporting skin maintenance and helping balance copper intake when the two are used together.
Zinc should be taken with food as it can cause nausea on an empty stomach. 5
Collagen is the body's most abundant structural protein and is found naturally in connective tissues such as skin, cartilage, tendons, and bone. Collagen supplements are typically sourced from bovine hide, marine skin and scales, chicken cartilage, or porcine tissues and then hydrolyzed into peptides for easier use in powders and capsules. 15
For people who spend time tanning, collagen peptides are less about changing the tan itself and more about supporting skin elasticity, firmness, and repair after UV exposure. That makes them more of a long-term skin quality play than a tanning accelerator.
For optimal use, take on an empty stomach or with vitamin C to support collagen synthesis.
Omega-3 fatty acids are found naturally in fatty fish such as salmon, sardines, mackerel, herring, and anchovies. Fish oil supplements are typically sourced from these oily fish, while some vegan omega-3 products are sourced from algae. 16
For the skin, omega-3s help support barrier function, reduce inflammatory signaling, and improve moisture retention. For sun-seekers, that means they may help the skin stay in better condition through a season of regular UV exposure.
Fish oil fits well alongside antioxidant nutrients because it supports the skin from a different angle: membrane integrity and inflammatory balance rather than pigment production. Take with meals to enhance absorption and minimize potential gastrointestinal discomfort.
Certain medications can increase your skin's sensitivity to UV radiation, leading to quicker sunburn, rashes, or long-term skin damage. If you're taking any of the following, consider limiting your TDU below our recommendations. 17
Important: Thiazide diuretics such as hydrochlorothiazide are strongly associated with increased photosensitivity. Users may burn faster and at lower UV exposure levels than expected. If you take one, be especially conservative when setting your Target TDU and test your tolerance cautiously rather than assuming your usual burn threshold still applies.