Beta-Carotene for Better Sun Protection

Beta-Carotene Protects Against Sunburn from Inside Out

Since my family spends a lot of time on our sailboat, I am always concerned about sun exposure, even though we slather on sunscreen several times a day. I was interested to see the results of a new study demonstrating that beta-carotene provides some additional protection… from the inside out.

In a new meta-analysis of seven studies, researchers at Münster University Hospital in Germany found that oral beta-carotene supplements help protect against sunburn. How long you take these is key, however — protective benefits kicked in at 10 weeks, and the longer a person had been taking supplements, the more protective benefit they received. Scientists also stressed that beta-carotene alone is not the answer to sunburn prevention. With an equivalent SPF (sun protection factor) of four, at most, it should be used in addition to — not instead of — regular sunscreen.

Curious about how beta-carotene works its magic, I called on Daily Health News contributing medical editor, Andrew L. Rubman, ND, for an explanation. He explained that as an antioxidant, beta-carotene helps your body better withstand a variety of free radical challenges, including those posed by exposure to the sun’s ultraviolet (UV) rays. UV radiation consists of particles of energy called photons — when these strike and penetrate your skin, they set off oxidative changes that can damage tissue. Beta-carotene makes your skin more resistant to these harmful effects.

PRACTICE SUN SMARTS

Sun exposure is a must for good health. Your body needs a daily dose of at least 15 minutes to produce the vitamin D you need for bone growth, immune resistance and other physiological and mental processes. It’s nonetheless important to avoid painful and potentially dangerous sunburn — apply water-resistant sunscreen with an SPF of at least 15 every two hours… wear protective clothing such as wide-brimmed hats and long-sleeved cover-ups… and seek shade as appropriate, especially when the sun’s rays are at their most intense between 10 am and 4 pm.

If you want to add beta-carotene to your sun protection plan, a daily dose shouldn’t exceed six to 15 milligrams. Better than supplements, however, is to get your beta-carotene from dietary sources — consume five servings of fruits and vegetables daily, which naturally provide six to eight milligrams of beta-carotene. Carrots, green leafy vegetables, sweet potatoes, winter squash, cantaloupe and broccoli are all rich dietary sources.