Nature’s Tanning Secrets: Enhance Your Glow From Within

Clinical Naturopathic Doctor, Iridologist, Herbalist and Best-Selling Author

Achieving a sun-kissed glow that radiates health, youth, and vitality is no longer just about sunbathing. With what we now know about nutrigenomics, skin biology, and the carotenoid-melanin connection, it’s entirely possible to build your tan from the inside out using nature’s own sun protection nutrients. So why is internal tanning the way of the future? Yes, Vitamin D from sunlight boosts our thyroid, immunity, and bones, but unprotected UV exposure also accelerates photoaging, hyperpigmentation, wrinkles, and skin cancer risk. Fortunately, specific nutrients especially carotenoids stimulate melanin production, enhance skin tone, and protect from sunburn at a cellular level.

The Carotenoid Pathway and Melanin: The Science of Inner Glow

Carotenoids: More Than Just Antioxidants

Carotenoids are fat-soluble pigments found in vibrant fruits and vegetables that support melanin production, protect against UV-induced DNA damage, and improve skin tone. They are stored in skin cells, giving a subtle, golden hue with regular intake.

Carotenoids Linked to Skin Radiance:

Astaxanthin – Protects against sunburn, improves skin elasticity
Beta-carotene – Converts to Vitamin A for melanin synthesis
Lycopene – Provides internal SPF and reduces redness
Lutein + Zeaxanthin – Hydrate skin, improve UV resilience

L-Tyrosine: The Melanin Precursor

L-tyrosine is the amino acid building block of melanin. When activated by sunlight, it’s converted via tyrosinase enzyme (with copper as cofactor) into L-DOPA and ultimately melanin. A deficiency in tyrosine, copper, or Vitamin A can reduce tanning efficiency.

Astaxanthin: The Ultimate Natural Sunscreen

Astaxanthin, a red-orange marine carotenoid, is perhaps the most potent internal sun protector available. Clinical studies show it:

Boosts skin moisture and elasticity
Reduces UV-induced inflammation
Neutralizes free radicals in the dermis
Enhances skin tone with a natural pink-bronze glow

Found in: Wild salmon, red algae (Haematococcus pluvialis), krill oil, lobster, shrimp, and trout.

Top Nutrients That Support Tanning & Skin Radiance

Nutrient	How It Helps Your Tan	Best Sources
L-Tyrosine	Melanin precursor, improves tanning potential	Seaweed, turkey, eggs, white beans
Copper	Cofactor for tyrosinase enzyme (melanin synthesis)	Oysters, cashews, dark chocolate
Astaxanthin	Internal SPF, boosts glow, reduces wrinkles	Wild salmon, red algae
Beta-carotene	Converts to Vitamin A, enhances melanin output	Mango, papaya, carrots, sweet potato
Vitamin A	Regulates skin cell turnover, slows pigment aging	Liver, eggs, orange veg
Vitamin C	Antioxidant, collagen booster, reduces hyperpigmentation	Guava, kiwi, citrus, broccoli
Vitamin E	Shields skin from UV damage and oxidative stress	Nuts, seeds, spinach
Lutein + Zeaxanthin	Improve hydration, protect collagen, reduce UV stress	Kale, spinach, egg yolks, capsicum
Lycopene	Anti-inflammatory, reduces sunburn response, enhances red-gold skin tones	Cooked tomatoes + olive oil

My Favourite Tanning Superfoods

Mango & Papaya: High beta-carotene and Vitamin C for a brighter tone.
Sweet Potato & Carrot: Rich in provitamin A; enhance tan and reduce wrinkles.
Kale & Spinach: Packed with chlorophyll, lutein, and detoxifying antioxidants.
Cooked Tomatoes + Olive Oil: Powerful lycopene combo for sun resilience.
Eggs: Source of tyrosine, biotin, and Vitamin A for skin repair and glow.

DNA & Conversion Considerations

Not everyone converts beta-carotene to retinol efficiently due to genetic polymorphisms (BCMO1 gene). If you're a poor converter:

Increase intake of preformed Vitamin A (from animal sources like those found in ghee and grass-fed butter)
Consider L-tyrosine or astaxanthin supplementation

Sunshine in a Glass

1 mango or red papaya

Handful of spinach & kale

1 teaspoon of organic carrot powder

1 teaspoon of a super red berry powder

1 tsp marine phytoplankton

½ cup blueberries

Activated pumpkin seeds

2 tbsp pumpkin seed oil

Coconut water or milk

Blend with ice and drink straight away to boost your glow from the inside out

My Fav WH picks for skin radiance

Ageless Beauty

Collagen Peptides

Internal tanning is the future of healthy skin offering a safer, longer-lasting, and more holistic alternative to sunbathing or chemical-laden bronzers. By harnessing the power of nature’s most bioactive pigments astaxanthin, zeaxanthin, lutein, lycopene, and beta-carotene you can activate the body’s innate carotenoid pathway, stimulating melanin production and enhancing your skin’s natural colour from the inside out. These potent antioxidants don't just support a rich, golden glow; they also provide deep cellular defence against UV damage, premature aging, and inflammation. Internal tanning with carotenoid-rich superfoods and supplements allows you to build a beautiful tan naturally, without relying on harmful UV rays—making it the ultimate ritual in sun-safe skincare, glow-boosting nutrition, and beauty from within.