Dietary Supplements for UV Safety

July is UV Safety Month, and with so many outdoor activities to enjoy – Fourth of July celebrations, picnics, golfing, swimming, and beach activities — it’s important to recognize that exposure to the sun can cause problems.  The problems can be short-term conditions, such as heat exhaustion and sunburn, and longer-lasting problems, including skin cancer, cataracts, and age-related macular degeneration (AMG).

While people regularly apply sunscreen with a Sun Protection Factor (SPF) of at least 30 and don wide-brimmed hats, sunglasses, and clothing to protect their eyes and skin from the destructive effects of UV-A and UV-B rays, certain dietary supplements offer good protection, too. The National Eye Institute’s Age-Related Eye Disease Study (AREDS) found that taking high levels of certain antioxidants, zinc, and copper help reduce the risk of developing advanced age-related macular degeneration by about 25 percent.  Look specifically for vitamin C (500 mg), vitamin E (400 International Units), beta-carotene (15 mg—often labeled as equivalent to 25,000 International Units of vitamin A), zinc (80 mg), and copper (2 mg).

The Age-Related Eye Disease Study 2 (AREDS2) is currently in progress, and it will assess if taking oral supplements filled with macular xanthophylls, such as lutein and zeaxanthin and/or long-chain omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), help prevent or slow the progression of advanced age-related macular degeneration.

Vitamins C and E, beta-carotene, zinc, and copper are available in tablet form. In addition, vitamin C is available in drink mixes, and it is found in oranges, tangerines, strawberries, papayas, red chili peppers, spinach, kiwifruit, broccoli, cranberries, and tomatoes. Vitamin E is found in corn oil, soybean oil, margarine, and dressings. Beta-carotene is found in carrots, pumpkins, sweet potatoes, and spinach. Zinc is found in high-protein foods, such as beef, pork, lamb, chicken (dark meat), nuts, whole grains, yeast, and legumes. Copper is found in oysters and other shellfish, beans, nuts, potatoes, whole grains, and organ meats, such as kidneys and liver.