The Best Natural Sun Protection: A Guide to Tan Easier & Safer

That radiant summer glow is sought after year-round. From make-up and skin treatments to countless skincare products, we’re constantly trying to recreate the vibrant complexion that seems to come so naturally during the sunny months. And for good reason- many of us notice our skin looks and feels better in the summer.

But this glow is more than just aesthetic, it's a reflection of overall health. When we spend time in the sun, our bodies produce vitamin D, optimize circulation, fortify the mitochondria all while supporting numerous immune functions. The healthy, luminous look we get from natural sun exposure is a visible sign that our bodies are thriving.

So why is sun exposure often linked to premature aging, photodamage, and skin cancer? And why are we told to avoid it at all costs? In this post, we’ll explore how sun damage happens, why the sun is still essential for skin and overall health, and how you can safely enjoy its benefits, without compromising your skin and accelerating aging in the process.

The Full Spectrum: How Sunlight Nourishes Your Skin

UV rays often get a bad rap, and for good reason. Excessive exposure can degrade collagen, accelerate premature aging, and contribute to DNA damage, a known risk factor for skin cancer. But when exposure is mindful and moderate, UV light is beneficial and it is actually an essential component of human health. 

Benefits of UV Light: 

• Anti-inflammatory and antibacterial 

• Helps reduce redness, puffiness and inflammation of the skin

• Helpful in managing  symptoms of chronic skin conditions like acne, vitiligo & psoriasis

• Required for vitamin D synthesis and therefore immune function 

• May support healthy blood pressure 

But UV light is just one piece of the puzzle. Sunlight contains the full spectrum of light, and each “color” within that spectrum, known as a wavelength, interacts with the body in unique ways. In fact, the body has receptors for every wavelength and the full spectrum of light works together to create the feel-good, glow-inducing effects we associate with summer.

Two of the most beneficial wavelengths for skin health are red and infrared light. These are most abundant during sunrise and again from late afternoon through sunset. Red and infrared light are deeply restorative.

Benefits of Red + Infrared Light:

• Helps prime the skin to  build resilience, so it can safely harness the benefits of UV light without succumbing to its harsher effects

• Boosts collagen and elastin production

• Increases blood flow to the skin, allowing more oxygen and nutrients to be delivered 

• Supports whole body circulation

• Needed for optimal mitochondrial health and melatonin production

Blue, green and yellow light are also present  in sunlight and these work to:  

• Help the body produce energy 

• Fortify the immune and endocrine systems

• Increase lymphatic flow

• Reduce overall inflammation 

The body evolved with the sun and exposure is required for humans to thrive- now, we need to figure out how to do that safely. 

How to Get That Summer Glow and Protect Your Skin

While sunlight is inherently beneficial for both skin and overall health, most of us have experienced the sting of overexposure. Sunburns, dryness, and the long-term effects of too much UV, like wrinkles, sun spots, and premature aging are real concerns. And yes, excessive sun exposure can damage DNA, break down collagen, and trigger inflammation.

But it’s not about avoiding the sun altogether. The key to reaping its skin-enhancing benefits without the damage lies in something called sun tolerance.

What Is Sun Tolerance?

Sun tolerance is the body’s ability to handle UV exposure without burning or incurring cellular damage. Unfortunately, modern life has dramatically reduced our natural sun tolerance. Many of us spend our days indoors, disconnected from natural light cycles. As a result, the body’s sun-adaptive mechanisms become dormant. 

To rebuild this tolerance, we need to gradually reintroduce sunlight in a way that supports our biology.

How to Build Sun Tolerance: 

• Start and end your day with sunlight. Morning and evening light, rich in red and infrared wavelengths, helps prep the skin for UV exposure and supports overall skin resilience

• Ease into midday sun. Begin with short periods of exposure and slowly increase your time in the sun to allow your skin to adapt naturally - be aware of the UV index and plan your sun exposure accordingly. 

• Reduce artificial light exposure. Excess screen time and indoor lighting can disrupt your skin’s ability to handle sunlight by weakening its natural defenses 

You can also support your skin from the inside out. A nutrient-dense diet and key skin-supportive nutrients can enhance your body’s internal SPF. This makes  it easier to enjoy sunlight without harm and with all the benefits that contribute to that radiant summer glow.

Diet and Sun Tolerance 

What we eat has a powerful influence on how well our skin handles sun exposure. Diets high in antioxidants, anti-inflammatory compounds, phytochemicals and healthy fats especially those can reduce the skin’s sensitivity to the sun and enhance its natural glow.  Try incorporating: berries, olives, leafy greens, green tea, tomatoes, watermelon, mango, papaya, herbs, nuts, seeds and fatty fish while avoiding processed foods. 

Beyond eating well, certain nutrients are particularly known for their sun-protective and skin-rejuvenating effects. The best part? These compounds don’t just help with sun resilience, they’re also celebrated for their anti-aging benefits and ability to keep skin youthful over time.

Supplements for Sun Protection 

If you're wondering how to tan more quickly and get all the benefits from the sun while simultaneously getting sun protection without chemicals, you'll want to learn about Vitamin C, Astaxanthin and Vitamin E, the trifecta for internal sun protection. 

Astaxanthin: Nature’s Most Powerful Internal Sunscreen

Astaxanthin, a red pigment from microalgae, is one of the most potent antioxidants for skin health and sun protection.

Regular use has been shown to reduce photoaging, the visible signs of sun damage. It helps the skin retain moisture, keeping it plump and youthful, which is crucial since sun exposure can dry out skin and accelerate aging.

Astaxanthin protects your skin by:

• Neutralizing UV-induced free radicals

• Maintaining high glutathione levels, boosting antioxidant and anti-inflammatory defenses

• Preserving collagen, preventing premature wrinkles

Beyond sun protection, it improves skin elasticity, texture, and overall appearance—perfect for glowing skin year-round.

Recommended dose: 12 mg daily.
We trust Regenurex as our top source for high-quality astaxanthin.

Vitamin C for Alternative Sun Protection and Collagen Support

When it come to pills for sun protection, Vitamin C is one of the most researched nutrients for protecting skin from sun damage.

Studies show people with higher vitamin C levels have fewer wrinkles and sunspots—even with the same sun exposure—compared to those with lower levels.

Here’s what it does:

• Supports collagen production and repair

• Protects against UV-induced free radicals

• Helps prevent (and may even reverse) sunspots

We recommend Lypo-Spheric® Vitamin C for its superior absorption.
See the skin health study we did here!

Vitamin E for Effective UV Protection and Skin Health

Vitamin E is a fat-soluble nutrient well known for its photoprotective properties. It absorbs UV rays and acts as a powerful antioxidant in both the superficial and deeper layers of the skin.

By reducing inflammation and neutralizing free radicals from UV exposure, vitamin E helps protect skin cells from damage and mutation.

It also safeguards the delicate lipids in skin cells, strengthening the skin barrier and promoting supple, hydrated, and resilient skin, ready to soak up the sun’s benefits. It can be taken before or after sun exposure- and is especially beneficial for reducing the time it takes a sun burn to heal. 

Total E by AOR is the trusted, comprehensive vitamin E formula our nutritionist rrecomments 

Achieving a radiant summer glow while protecting your skin is about balance. By understanding sunlight’s benefits and building sun tolerance gradually, you can enjoy sun exposure without harm. Using red and infrared light, reducing artificial light, optimizing your diet and supporting your skin with antioxidants like astaxanthin, vitamin C, and vitamin E strengthens your skin from within.

For best results, start supplementing about a month before regular sun exposure, but you can build sun tolerance anytime.

These natural strategies help you glow with health all year round. 

Author: Lisa Kowalyk, CNP, B.Kin