Skin protection from within. How vitamin A, the astaxanthin effect & omega-3 fatty acids prepare your skin for the sun

At last! The first warm rays of sunshine tickle the skin, the days are getting longer and the longing for warmth and light is high and being satisfied. We are drawn outside - we want to recharge our batteries and perhaps even build up a soft, healthy tan. But this first encounter with more intense UV radiation after winter harbors an invisible danger. Our skin is not yet accustomed to the sun and is therefore more sensitive. UV rays produce aggressive free radicals that cause oxidative stress in our cells - a major driver of premature skin ageing and sun damage.

But what if you could help your skin protect itself from the inside out? Imagine if you could build a natural protective shield that makes your skin more resilient. This is exactly where the concept of skin protection from within comes in. Three powerful nutrients work from the inside and play the main role: vitamin A for skin regeneration, the impressive astaxanthin super antioxidant effect and the anti-inflammatory omega-3 fatty acids. Discover how this trio supports your body and optimally prepares your skin for the first rays of sunshine.

Effect of vitamin A on the skin: more than just a vitamin

When it comes to radiant, healthy skin, there is hardly any way around vitamin A. This fat-soluble vitamin is a true jack-of-all-trades for the human body and a cornerstone when it comes to skin care.

Vitamin A exists in various forms. The best known active form is retinol, which is often used in anti-ageing skincare products and vitamin A serums as a potent vitamin A derivative. It is mainly found in animal sources. However, the plant world also offers an excellent source of provitamin A, especially beta-carotene (e.g. in carrots and sweet potatoes). Our body intelligently converts beta-carotene into active vitamin A as required.

Retinol is therefore a form of vitamin A that is directly effective. Vitamin A as an umbrella term also includes precursors such as beta-carotene.

The effect of vitamin A on the skin is multifaceted:

Cell renewal: Supports the growth and differentiation of skin cells, promotes the renewal of the epidermis and helps to repair damage more quickly. [1]
Collagen support: Vitamin A can stimulate collagen production, which firms the skin structure and counteracts wrinkles.
Antioxidant protection: Beta-carotene helps to neutralize free radicals caused by UV light. [2]
Regulation of sebum production: Supports the normal function of the sebaceous glands - helpful for both dry and blemished skin. [3]
Skin tone: Cell renewal and protection against hyperpigmentation can result in a more even complexion. [4]

A vitamin A deficiency can manifest itself in dry, rough skin, night blindness or an increased susceptibility to infections. At the same time, an overdose is possible - especially with high-dose preparations. Caution is therefore advised and, in case of doubt, consultation with medical professionals is advisable. [5] [6] [7]

Vitamin A is found particularly in liver, egg yolk and fatty fish. Beta-carotene is abundant in carrots, pumpkin, spinach and apricots. It works particularly well in combination with vitamins C and E.

Astaxanthin effect: the bodyguard of your skin cells

Astaxanthin is a real super antioxidant and an insider tip for internal skin protection. It gives salmon, shrimps and flamingos their reddish color. However, the main source is the microalgae Haematococcus pluvialis.

Why is astaxanthin so special? [8] [9] [10] [11] [12]

Exceptionally strong antioxidant effect: It can neutralize free radicals more effectively than vitamin E or beta-carotene.
Cell protection: Astaxanthin effectively protects cell membranes from oxidative stress caused by UV radiation or environmental toxins.
Internal UV protection: Studies suggest that it can reduce the skin's sensitivity to UV rays. However, it is by no means a substitute for sun cream.
Anti-ageing effect: Can help to improve skin elasticity and reduce moisture loss.
DNA protection: There is evidence that astaxanthin can protect cells from DNA damage.

It should be taken regularly over 4-8 weeks in order to achieve noticeable effects. The recommended daily dose is 4-12 mg. Astaxanthin is considered to be very well tolerated if this dosage is adhered to.

It is not recommended for people with known allergies to carotenoids, during pregnancy or with certain pre-existing conditions - if in doubt, please consult a medical professional.

Omega-3 in the diet: more than just fish oil

Omega-3 fatty acids are essential fatty acids that the body cannot produce itself - they must be obtained from food.

A helpful marker for the personal supply of unsaturated fatty acids is the so-called omega-3 index. This value shows the proportion of the omega-3 fatty acids EPA and DHA in the cell membranes of red blood cells and provides valuable information on the risk of cardiovascular disease. An optimal index is around 8 to 11 percent and is associated with improved function of the cardiovascular system, increased cell stability and positive effects in the area of anti-ageing care. It can be easily determined using a blood test and provides guidance for the targeted intake of omega-3 oils, omega-3 capsules or correspondingly high-fat, primarily plant-based foods. [13] [14] [15] [16]
A balanced ratio of omega-6 fatty acids is particularly important, as an excess of these can weaken the anti-inflammatory effect of omega-3. Those who value holistic skin health can also benefit from a combination with vitamin A acid - for example through a targeted diet or high-quality supplements with high concentrations of these valuable unsaturated fatty acids.

The most important representatives of omega-3 fatty acids are

EPA & DHA: Are found in fatty fish and algae oil and are particularly bioactive.
ALA: Plant-based source of omega-3 (e.g. in linseed, chia seeds, walnuts).

Omega-3 fatty acids make a valuable contribution [18]:

Anti-inflammatory: reduce silent inflammation and soothe skin reactions such as sunburn.
Strengthening the skin barrier: Contribute to the flexibility, stability and moisture of the skin.
UV protection: Support repair processes after sun exposure.

A deficiency can manifest itself in dry skin, eczema or concentration problems. The main sources are fatty sea fish, algae oil and certain seeds and nuts. Supplements can be helpful - pay attention to quality and purity.

Vitamin A, astaxanthin & omega-3: unbeatable together

The combination of these three nutrients has a holistic effect:

Vitamin A promotes skin renewal.
Astaxanthin protects against free radicals.
Omega-3 strengthens the skin barrier and has an anti-inflammatory effect.

Together they strengthen your skin from the inside and promote a healthy reaction to the sun's rays. Other antioxidants such as vitamin C and E can also support this effect.

How to integrate internal sun protection into your everyday life

Start early: start optimizing nutrients 4-8 weeks before strong sun exposure.
Consciously design your diet: Colorful, fresh and rich in beta-carotene, omega-3 sources and antioxidants.
Use targeted supplementation: Use high-quality nutritional supplements to supplement your diet - in consultation with specialists.
Daily intake: Regular intake is crucial for constant protection.

Inner strength meets outer protection

Support from within is valuable - but is no substitute for external sun protection! Use sunscreen with a high SPF, wear protective clothing and avoid direct midday sun..

Ready for the sun - with the power of nature

The first rays of sunshine don't have to be a threat to your skin. With the power of vitamin A, astaxanthin and omega-3, you can strengthen your skin from the inside. So you can enjoy the sun with a good feeling - fully protected and cared for.

Sources:

[1] Cell renewal and collagen production:
Olsen, E. A. (1999). Topical retinoids in the treatment of aging skin. Journal of the American Academy of Dermatology, 39(4), S55-S61. Available at:
https://pubmed.ncbi.nlm.nih.gov/10495378
Conclusion: Retinoids promote cell proliferation and collagen production, which improves skin texture and contributes to the reduction of wrinkles.

[2] Antioxidant protection:
Mukherjee, S., Date, A., Patravale, V., Korting, H. C., Roeder, A., & Weindl, G. (2006). Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety. Clinical Interventions in Aging, 1(4), 327–348. Available at:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2835897
Conclusion: Vitamin A derivatives such as beta-carotene have an antioxidant effect and protect the skin from free radicals caused by UV radiation.

[3] Regulation of sebum production:
Thielitz, A., Abdel-Naser, M. B., & Zouboulis, C. C. (2008). Retinoids in acne management: Review of current understanding. Dermato-Endocrinology, 1(3), 131–135. Available at:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2835897
Conclusion: Vitamin A regulates sebum production and improves the appearance of acne skin.

[4] Skin tone and hyperpigmentation:
Kafi, R., Kwak, H. S., Schumacher, W. E., et al. (2007). Improvement of naturally aged skin with vitamin A (retinol). Archives of Dermatology, 143(5), 606–612. Available at:
https://pubmed.ncbi.nlm.nih.gov/17515510
Conclusion: Retinol supports the reduction of hyperpigmentation and improves skin texture.

[5] Symptoms of vitamin A deficiency: dry skin, night blindness, susceptibility to infections:
Sommer, A. (2008). Vitamin A Deficiency and Clinical Disease: An Historical Overview. Journal of Nutrition, 138(10), 1835-1839. Available at:
https://pubmed.ncbi.nlm.nih.gov/18806108
Conclusion: Vitamin A deficiency is a leading cause of night blindness and increases the risk of skin dryness and infections.

[6] Vitamin A overdose and toxicity:
Penniston, K. L., & Tanumihardjo, S. A. (2006). The acute and chronic toxic effects of vitamin A. American Journal of Clinical Nutrition, 83(2), 191-201. Available at:
https://pubmed.ncbi.nlm.nih.gov/16469975
Conclusion: An overdose can lead to symptoms such as headaches, nausea and even liver damage; caution with high-dose preparations.

[7] Consultation with healthcare professionals for vitamin A supplementation: McGuire, S. (2013). The Safety and Toxicity of Vitamin A: A Review. Nutrition Reviews, 71(12), 859-866. available at:
https://pubmed.ncbi.nlm.nih.gov/24341867
Conclusion: High-dose vitamin A should always be taken in consultation with healthcare professionals to minimize toxicity risks.

[8] Exceptionally strong antioxidant effect:
Ambati, R. R., Phang, S. M., Ravi, S., & Aswathanarayana, R. G. (2014). Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications - A Review. Marine Drugs, 12(1), 128-152. Available at:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3917262
Conclusion: Astaxanthin is an extremely potent antioxidant and surpasses vitamin E and beta-carotene in its ability to neutralize free radicals.

[9] Cell protection against oxidative stress:
Hussein, G., Sankawa, U., Goto, H., Matsumoto, K., & Watanabe, H. (2006). Astaxanthin, a carotenoid with potential in human health and nutrition. Journal of Natural Products, 69(3), 443-449. Available at:
https://pubmed.ncbi.nlm.nih.gov/16562861
Conclusion: Astaxanthin protects cell membranes from oxidative damage caused by UV radiation and environmental toxins.

[10] Internal UV protection:
Suganuma, K., Nakajima, H., Ohtsuki, M., & Imokawa, G. (2010). Astaxanthin attenuates the UVA-induced up-regulation of matrix-metalloproteinase-1 and skin fibroblast elastase. European Journal of Dermatology, 20(5), 357-362. Available at:
https://pubmed.ncbi.nlm.nih.gov/20472574
Conclusion: Astaxanthin reduces skin sensitivity to UV radiation and can reduce skin damage caused by UVA radiation.

[11] Anti-ageing effect:
Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., & Adachi, Y. (2012). Protective effects of astaxanthin on skin deterioration. Journal of Clinical Biochemistry and Nutrition, 51(2), 102-107. Available at:
https://pubmed.ncbi.nlm.nih.gov/22927702
Conclusion: Astaxanthin improves skin elasticity and reduces moisture loss, resulting in smoother, firmer skin.

[12] DNA protection:
Tripathi, R., & Mohanty, S. (2018). Astaxanthin: A potent antioxidant and its role in DNA protection. Journal of Cellular Biochemistry, 119(3), 2340-2350. Available at:
https://pubmed.ncbi.nlm.nih.gov/29135077
Conclusion: Studies show that astaxanthin can protect DNA from oxidative damage, especially from damage caused by free radicals.

[13] Omega-3 index and cardiovascular health:
Harris, W. S., & von Schacky, C. (2004). The Omega-3 Index: a new risk factor for death from coronary heart disease? Preventive Medicine, 39(1), 212-220. Available at:
https://pubmed.ncbi.nlm.nih.gov/15208005
Conclusion: An omega-3 index of 8-11% is associated with a significant reduction in the risk of fatal coronary heart disease.

[14] Cell stability and omega-3 index:
Cottin, S. C., Sanders, T. A., & Hall, W. L. (2011). The role of marine omega-3 (n-3) fatty acids in cardiovascular disease prevention. Journal of Cardiovascular Medicine, 12(4), 345-352. Available at:
https://pubmed.ncbi.nlm.nih.gov/21403440
Conclusion: Omega-3 fatty acids improve cell membrane stability and have an anti-inflammatory effect, which has positive effects on cell health.

[15] Anti-aging effects and omega-3:
Parletta, N., Milte, C. M., & Meyer, B. J. (2013). Nutritional modulation of cognitive function and mental health. Journal of Nutritional Biochemistry, 24(5), 725-735. Available at:
https://pubmed.ncbi.nlm.nih.gov/23351633
Conclusion: An optimal omega-3 index can also support anti-inflammatory and anti-aging effects, especially by reducing oxidative stress.

[16] Blood test to determine the omega-3 index:
Stark, K. D., Van Elswyk, M. E., Higgins, M. R., Weatherford, C. A., & Salem, N. (2016). Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults. Progress in Lipid Research, 63, 132-152. Available at:
https://pubmed.ncbi.nlm.nih.gov/27288560
Conclusion: The omega-3 index can be determined using a simple blood test and provides information about the need for omega-3 fatty acids.

[17] Anti-inflammatory effect:
Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes. Journal of Parenteral and Enteral Nutrition, 41(1), 16-24. Available at:
https://pubmed.ncbi.nlm.nih.gov/27826947
Conclusion: Omega-3 fatty acids have a strong anti-inflammatory effect by reducing the production of pro-inflammatory cytokines.

[18] Omega-3 fatty acids and skin health: Linus Pauling Institute (2016). Essential Fatty Acids and Skin Health. Available at:
https://lpi.oregonstate.edu/skin-health/essential-fatty-acids
Conclusion: Omega-3 fatty acids, especially EPA and DHA, contribute to skin health by having anti-inflammatory properties and protecting the skin from UV-induced damage. They can improve skin hydration and strengthen the skin barrier, resulting in healthier and more resilient skin.

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