In this article:
What is edible sunscreen?
Does oral sunscreen work?
Is edible sunscreen safe?
How to protect skin from the sun
At Paula’s Choice Skincare, it’s no secret we’re long-term advocates of using sun protection to defend against harmful UV rays 365 days a year. The reason? Sun damage is the leading cause of premature skin ageing and skin damage. So, it's integral to wear a broad-spectrum sunscreen, seek shade whever you can and wear sun-protective clothing as well.
The aforementioned classic external methods of fighting sun exposure are tried and true, backed by decades of scientific evidence. However, a new school of thought is gaining popularity, one that thinks it might be possible to also protect against sun exposure from the inside out with supplements, sunscreen pills and oral/edible sunscreen. But, can what you put into your body really impact how skin responds when it comes to sun damage?
Below, we tackle those questions and provide you with no nonsense answers about sunscreen pills and edible sunscreen.
What is edible sunscreen?
Essentially, edible sunscreens, including so-called “sunscreen pills” and “oral sunscreens,” are supplements that seek to protect skin through ingestion rather than topical application of science-backed and FDA-approved sunscreen ingredients. Edible sunscreens arose in popularity over the last ten years, sprouting from the idea that antioxidant-rich pills, foods or liquids can adequately protect skin from the sun.
It can appear that oral sunscreens are based in science, as research shows that certain foods, particularly those high in specific antioxidants, can improve many aspects of what skin endures from sun exposure. For example, one study found that oral supplementation of vitamin E and vitamin C – particularly in combination with each other – reduced the number of sunburnt cells after UV exposure (1).
Other examples of research-backed ingredients found to boost skin’s sun defence include beta-carotene (found in carrots), astaxanthin (from fish like salmon), lutein and lycopene (from tomatoes), omega fatty acids and niacinamide (2, 3, 7).
While this sounds like wonderful news, it’s always important to consider how a study was conducted as some of these studies can be incredibly misleading. For example, the study which examined vitamins C and E looked at doses that exceed safe levels of consumption. Other studies were performed in vitro (meaning not on skin in the real world) or the study’s sample size was so small it was relatively meaningless. Even more suspect are studies sponsored by the same companies that are selling sunscreen pills; these studies are overwhelmingly positive but aren’t corroborated by independent studies.
Because of this it’s important to question whether edible sunscreens can offer adequate sun protection, which leads us to the question...
Does oral sunscreen work?
The answer is yes – to an extent. It’s important to understand their limitations. While oral sunscreens provide some protection, it is not equivalent to what topically applied sunscreen can do, so it should not be your sole source of UV defence. Think of supplements as supporting players that help bolster the performance of the star performer, sunscreen.
It’s also critical to keep in mind that while supplements can be helpful – and a healthy diet loaded with antioxidants is always recommended – supplements aren’t regulated the same way over-the-counter and prescription drugs are. The United States Food and Drug Administration (FDA) regulates supplements as food, and recommends that before beginning any supplements, you consult with a medical professional to make sure they aren’t interfering with other medications you might be taking (4).
With regards to sunscreen pills, the FDA states on its website, “There’s no pill or capsule that can replace your sunscreen” (5). So, it’s integral to stick with topical sunscreen application for adequate sun protection.
Is edible sunscreen safe?
Edible sunscreen is safe... depending on the source, the type of supplement and the dosage of the supplement.
Eating more nutrient-rich foods is certainly beneficial and largely safe. However, since oral supplements can run the gamut from low doses of tried-and-true antioxidants to mega doses to sunscreen pills sold via false advertising, seeking them out makes it a buyer beware scenario (5).
The FDA advises consumers to seek out professional knowledge when adding any supplement to a routine because it's critical to make sure what you’re ingesting is both safe and effective (not to mention won’t interfere with any prescription medications you take). Dive into a supplement’s ingredients and speak to your healthcare provider for info related to your needs.
Even if your supplement gets the green light from a healthcare provider, it’s still vital to take a holistic approach to sun protection where sunscreen is at center stage. Remember, edible sunscreen should only be seen as topical sunscreen's sidekick.
How to protect skin from the sun
So, what’s the best way to defend skin from pro-ageing UV rays? Thankfully a depth and breadth of research shows just how to protect skin from the sun. Important sun-safe practices include:
- Applying a liberal amount of broad-spectrum sunscreen at least 15 minutes before heading outside and re-applying depending on time spent outside, activity level and UV intensity. If you’re not sure exactly how to do this (how frequently you should re-apply and what constitutes a “liberal” amount), we have a handy guide on how to apply sunscreen.
- Avoiding the sun during peak UV intensity hours, generally between 10AM-2PM. If you have no choice but to be outside during that time, seek shade if possible.
- Wearing UV protective clothing, especially clothing that comes with an Ultraviolet Protection Factor (UPF) rating (6). Clothes with a UPF of 30 are great and 50 is even better.
- Protecting your eyes! The sun damages eye-area skin in unique ways, including increasing your risk of developing dark circles and making undereye bags look worse, so wear UV 400 sunglasses and a brimmed hat for extra protection.
- Checking the UV index before venturing outside. Numerous weather apps show what the ultraviolet index is for the day, so consult them before venturing outside. If that index is 8 or higher, consider activities that are either indoors or under cover.
Remember, edible sunscreen is a mixed bag. On one hand, ingesting antioxidants can help boost skin’s defences against sun damage, but on the other hand edible sunscreens cannot provide adequate protection against the sun itself and venturing into the world of unregulated oral sunscreen supplements can be dicey. To stay sun-safe, slather on your SPF of choice and reapply as needed.
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References for this information:
- Antioxidants, November 2022, pages 1-26
- International Journal of Molecular Sciences, January 2022, pages 1-29
- Frontiers in Immunology, February 2021, ePublication
- United States Food and Drug Administration Dietary Supplement Consumer Update, Website, Accessed January 2025
- United States Food and Drug Administration Statement May 2018, Website, Accessed January 2025
- SkinCancer.Org, Website, Accessed January 2025
- Carcinogenesis, January 2009, pages 101-115