From the Inside Out: Nourishing Your Skin’s Natural Sun Protection

At some point, we all start asking deeper questions about how we care for our skin in the sun. Not just what we’re using, but why and how—especially as we become more conscious of what we’re putting on (and in) our bodies.

Here’s a thought that might surprise you: long before sunscreen bottles lined our shelves, people protected their skin with food, herbs, and ancient rituals. Sun protection didn’t always come in a tube—it often started at the dinner table or with a cup of tea.

This idea of “internal SPF” isn’t about replacing your favorite mineral sunscreen or skipping the sunhat. It’s about complementing your outer protection with inner nourishment. Because the truth is, some herbs and nutrients can actually help your skin become more resilient to sun exposure.

A Look Back: Ancestral Wisdom Meets Modern Science

Our ancestors were already doing this. Egyptians used rice bran and jasmine oil; Greeks relied on olive oil, and in Myanmar, a sandalwood paste called thanaka has been used for over 2,000 years to protect and beautify skin. Even parasols, veils, and face powders in Asia and Europe were ways of staying sun-safe (though not all of them were healthy—hello, lead powder ).

Today, we understand more about why those traditions worked. Many plants are rich in compounds that support skin health—antioxidants, polyphenols, vitamins like C and E, and even compounds that raise the threshold at which your skin burns (scientifically called the “minimal erythema dose”).

Modern dermatology agrees: what we eat can influence how our skin handles the sun. No, it’s not a free pass to toss your sunscreen—but it is powerful when both approaches are used together.

So What Foods and Herbs Actually Help?

Here are some of my favorite sun-supportive botanicals and why they deserve a spot in your routine:

Schisandra – This five-flavor berry is an adaptogen and skin ally, rich in protective compounds that help cells bounce back from UV exposure.

Green Tea (especially matcha) – Packed with EGCG, green tea helps prevent inflammation from sun damage and has even been shown to make skin less prone to burning.

Hibiscus – The bright blooms are full of anthocyanins and vitamin C, which help protect and brighten skin while supporting collagen.

Gynostemma – This “immortality herb” boosts resilience and circulation, helping nourish the skin from within.

Rose Petals – Cooling and calming, rose helps reduce UV-induced inflammation and adds a gentle glow.

Gotu Kola – One of the best herbs for collagen production and healing—great for sun-stressed or aging skin.

Amaranth Oil – Naturally high in squalene, this oil supports skin hydration and helps protect collagen from UV damage.

Baobab – This African fruit is a vitamin C powerhouse, helping repair and protect against UV stress.

Turmeric – Anti-inflammatory and brightening, turmeric works on multiple levels to soothe and protect the skin.

Burdock Root – Traditionally used for “cleansing the blood,” burdock supports detoxification and may help calm skin that’s been triggered by sun exposure.

All of these herbs have one thing in common: they help your skin do what it’s meant to do—heal, protect, and glow.

So What Does “Internal SPF” Look Like in Real Life?

It’s less about quick fixes and more about daily rituals. Maybe it’s a morning matcha or rose tea, fresh veggies at lunch, and an herbal tincture or golden milk in the evening. Maybe it’s building in a few of these herbs into your summer routine as a kind of sun-smart self-care.

You’re not looking for a magic pill—you’re building a stronger foundation. One that helps your skin burn less, bounce back faster, and age more gracefully.

Let me be clear though: food and herbs are not a replacement for sunscreen. They're the backup singers, not the lead performer. Wear your wide-brimmed hat, apply mineral SPF, and seek shade during peak hours. But also? Enjoy that matcha. Sip your hibiscus tea. Know that you’re tending to your skin in the most holistic way possible.

A Final Note from Me

If you’re curious about incorporating more of these plants into your wellness routine—whether as teas, oils, or supplements—reach out. I love talking about this stuff, and I’d be happy to help you explore what might work for your unique skin and body.

Sun protection isn’t just a modern issue—it’s something our ancestors understood deeply. And as we return to those roots, we realize we don’t have to choose between science and nature. We can embrace both.

Here’s to glowing from the inside out.