When individuals are asked to picture a peaceful scene, a common mental image that emerges is a beach on a sunny day. And for good reason: The sun's warmth can be healing. Ultraviolet (UV) radiation can regulate body systems, boost mood, and promote vitamin D production.1

But beneath this idyllic surface lies the more sinister effects of sun exposure on your skin. Although sunlight has plenty of feel-good properties, it also emits harmful radiation that can wreak havoc on your skin's health – and speed up the signs of aging.

On the other hand, antioxidants and other nutrients can bolster your skin’s defenses and mitigate sun-induced damage. Here’s what you need to know.

The science behind sun-induced oxidative stress

Without outside influences, your skin would age at its own pace, determined by built-in factors like genetics, hormonal changes, and the inevitable passage of time. But real-life environmental factors usually speed up the process.

Sunlight is the most significant cause of skin aging, with 80 percent of facial aging attributed to UV rays.1-3 Over time, sun exposure makes skin rough, loose, wrinkled, and darker.1-3 This is a different and more drastic "look" from typical aging caused by genetics or simply growing older ‒ and it happens sooner, too.

Here's how it works.

  • Sun exposure unleashes reactive oxygen species (ROS) in the skin. When skin is exposed to sunlight, especially UV radiation, it triggers the production of ROS in skin cells. These free radical molecules aren't inherently harmful; in small amounts, they play an important role in keeping cells healthy.2
  • Excess ROS leads to oxidative stress. An excess of ROS – say, after a sun-soaked beach vacation – can overwhelm the body's natural antioxidant defenses.2-4 The resulting imbalance between ROS and antioxidants can damage skin cells and disrupt normal cellular functions. This is called oxidative stress – and it occurs in all skin types and colors.2,4,5,1
  • Oxidative stress damages cells. The damage caused by oxidative stress directly contributes to skin aging by impairing skin cell function, reducing collagen and elastin production, and interfering with the skin's ability to repair itself.2 Over time, this results in the development of wrinkles, fine lines, sagging skin, and other signs of aging.1-4,6

Antioxidants to the rescue

The key to minimizing oxidative stress is to increase antioxidants. These powerful compounds neutralize free radicals, helping to mitigate sun-induced damage.1,4,7

When the body's own antioxidants become overwhelmed, there are plenty to borrow from nature. Plants make compounds to protect themselves from the sun, and these compounds can help human skin, too.4 Common sources of antioxidants include:

  • Fruits and veggies, especially berries, grapes, red peppers, tomatoes, green tea, and carrots.1,4,7 Carotenoids and flavonoids, which give fruits and veggies their vibrant colors, are particularly beneficial for skin health and aging.8-10
  • Vitamins with antioxidant properties, especially vitamins A, B3 (as niacinamide), C, and E.1,4,6,10
  • Supplements containing ingredients like resveratrol, CoQ10, and polyphenols.1,6,7,10,11
  • Topical creams or lotions, which often contain a combination of vitamins and skin-soothing compounds, such as aloe sterol.1,4,6

Elevate your skin-care routine with antioxidants

Introducing antioxidants into your skin-care toolkit can boost your defense against environmental stressors and promote healthier, more resilient skin. Here's what experts recommend.

  • Slather on extra protection. When it comes to shielding your skin from UV rays, there's no replacement for a good sunscreen with a high SPF. And topping your SPF with a layer of lotion that is enriched with antioxidants can provide even more protection for your skin.4,6
  • Know your topical A-B-Cs. The vitamins with the best evidence for mitigating sun-induced skin damage in topical creams or ointments are vitamin A (retinoids), vitamin B3 (as niacinamide), and vitamin C.6 These vitamins have direct or indirect antioxidant properties that reduce oxidative stress and improve the appearance of fine lines and wrinkles. Be cautious with retinoids, which should be applied at night to avoid increased sensitivity to UV radiation. They might also cause side effects like redness and dryness.6
  • Pack your pill box with the right vitamins. Taken orally, vitamin C neutralizes harmful molecules, produces collagen, and replenishes the body's vitamin E, a natural antioxidant that is depleted by oxidative stress.*1,3,8 Taking a vitamin A supplement by mouth can also help improve skin damage caused by exposure to sunlight over time.*4
  • Study up on other supplements. Three common non-vitamin nutritional supplements that have antioxidant properties are CoQ10, resveratrol, and green tea polyphenols.1,6 These compounds can act as antioxidants, helping to produce collagen, improve wrinkles, and protect cells from damage.*6,11
  • Eat a skin-healthy diet. Eating well is an often-overlooked part of skin health. The Mediterranean diet is a naturally high-antioxidant meal plan that features vegetables, fruit, fish, whole grains, and olive oil.4 You can't go wrong with a colorful salad, berry-packed smoothie, or roasted veggies on a bed of quinoa.1,4,9

The power of prevention

Skin aging is also a health risk, not just a cosmetic issue. Thinner, aged skin is more susceptible to injury, slower-healing wounds, and a higher risk of infection – not to mention skin cancer.3 Therefore, slowing down the aging process isn't just a project of vanity ‒ it's something you should do for your health.

Antioxidants are just one piece of the puzzle when it comes to protecting your skin from sun-induced damage. Although they offer valuable defense against oxidative stress, antioxidants shouldn't replace basic sun protection measures. When heading out to make that sunny beach day a reality, your first line of defense should always be wearing protective clothing, seeking shade, and applying sunscreen diligently.

By doing this and incorporating antioxidants into your skin-care routine, you can proactively safeguard your skin's health and maintain its youthful glow for years to come.

A word from Thorne

In addition to taking the steps outlined above to protect your skin from sun damage, you can hydrate your skin, support skin elasticity, and minimize fine lines and wrinkles with Thorne’s Collagen Plus.* In addition to collagen, it contains Japanese white peach – a source of ceramides to support skin hydration – and a redcurrant/blackcurrant blend to support even skin tone and reduce skin coarseness.*

References

  1. Geng R, Kang SG, Huang K, et al. Boosting the photoaged skin: The potential role of dietary components. Nutrients 2021;13(5):1691. 
  2. Gu Y, Han J, Jiang C, et al. Biomarkers, oxidative stress and autophagy in skin aging. Ageing Res Rev. 2020;-59:101036.
  3. Papaccio F, D Arino A, Caputo S, et al. Focus on the contribution of oxidative stress in skin aging. Antioxidants (Basel) 2022;11(6):1121.
  4. Petruk G, Del Giudice R, Rigano MM, et al. Antioxidants from plants protect against skin photoaging. Oxid Med Cell Longev 2018;2018:1454936.
  5. Albrecht S, Jung S, Müller R, et al. Skin type differences in solar-simulated radiation-induced oxidative stress. Br J Dermatol. 2019;180(3):597-603.
  6. Imhof L, Leuthard D. Topical over-the-counter antiaging agents: An update and systematic review. Dermatology 2021;237(2):217-229.
  7. Michalak M. Plant-derived antioxidants: Significance in skin health and the ageing process. Int J Mol Sci. 2022;23(2):585.
  8. Chen J, Liu Y, Zhao Z, et al. Oxidative stress in the skin: Impact and related protection. Int J Cosmet Sci 2021;43(5):495-509.
  9. Anbualakan K, Tajul Urus NQ, Makpol S, et al. A scoping review on the effects of carotenoids and flavonoids on skin damage due to ultraviolet radiation. Nutrients 2022;15(1):92.
  10. Tran JT, Diaz MJ, Rodriguez D, et al. Evidence-based utility of adjunct antioxidant supplementation for the prevention and treatment of dermatologic diseases: A comprehensive systematic review. Antioxidants (Basel) 2023;12(8):1503.
  11. Townsend JR, Kirby TO, Marshall TM, et al. Foundational nutrition: Implications for human health. Nutrients. 2023;15(13):2837.