You still need sunscreen, we’ll say that up front. But there’s a growing body of research (and herbal wisdom) that says what you eat and drink can help protect your skin, too.
While no supplement or smoothie will replace your broad-spectrum SPF, certain nutrients and plant compounds have been shown to support skin health, reduce UV-induced inflammation, and increase the skin’s natural resilience. Think of these foods and herbs as building your skin’s defenses from the inside out.
This approach, sometimes referred to as “internal SPF,” leverages antioxidants, polyphenols, and vitamins that help reduce UV-induced inflammation, promote collagen integrity, and assist in post-sun repair. While no single food or herb can replace sunscreen, a consistent ritual of sun-supportive botanicals may enhance the body’s natural defenses.
We explored the latest science and paired it with some of the most trusted formulas from Anima Mundi to help build a well-rounded skin-supportive routine.
Research-Backed Botanicals to Support Skin from Within
Schisandra: The UV-Defending Adaptogen
Product: Schisandra Rose Elixir
Schisandra berries are rich in lignans and flavonoids, two types of antioxidants that have shown promise in reducing UVB-induced oxidative stress. A study on schisandrin A found it helped protect keratinocytes—key skin cells—from UVB damage by reducing free radical activity.
Matcha: Catechins That Strengthen Skin Resilience
Product: Ceremonial Stone-Ground Matcha
Matcha is high in EGCG, a catechin well-documented for its anti-inflammatory and photoprotective properties. In one clinical study, oral supplementation with green tea polyphenols increased the skin’s UV resistance by raising the minimal erythema dose (the amount of UV needed to cause redness).
Gynostemma: Antioxidant Support for Skin Cells
Product: Gynostemma Miracle Grass
Traditionally used in Eastern herbalism, gynostemma is a vine that contains antioxidant saponins. A study on skin fibroblasts exposed to UVC radiation found that gynostemma extract helped protect against oxidative stress and extended cell viability.
Hibiscus: Collagen-Supporting Anthocyanins
Product: Mangosteen Hibiscus Beauty Tonic
Rich in vitamin C and anthocyanins, hibiscus is frequently used in herbal skincare for its firming and brightening properties. Research has shown that hibiscus extracts help protect against UVB-induced skin cell death by interfering with damage-triggering pathways (source).
He Shou Wu: Detoxifying and Skin-Toning
Product: He Shou Wu Extract Powder
(Pair with: Immortelle Beauty Cream)
He Shou Wu is a longevity tonic in TCM, used traditionally to nourish the blood and support skin and hair health. Its stilbene compounds offer antioxidant support, and while it’s not a direct sun blocker, it contributes to internal detox pathways that influence skin clarity and tone.
Rose Petals: Soothing and Cooling
Product: Rose Open Heart Powder
(Also try: Rosa Herbal Body Oil)
Rose petals contain polyphenols and anthocyanins that support skin barrier function and help calm inflammation. A study on Rosa gallica extract showed it reduced UV-induced inflammation by decreasing oxidative stress and inflammatory cytokine levels.
Burdock Root: Liver Support for Clearer Skin
Product: Amargo Digestive Bitters
(Also consider: Liver Vitality Greens)
Burdock is traditionally used to support liver detox pathways and promote clear skin. Arctiin, one of its bioactive compounds, has antioxidant and anti-inflammatory effects that may help reduce irritation linked to sun exposure.
Gotu Kola: Collagen-Boosting and Restorative
Product: The Mind Adaptogenic Brain Tonic
Gotu kola contains triterpene glycosides (asiaticoside, madecassoside) shown to stimulate collagen synthesis and enhance wound repair supporting skin resilience after sun damage
Camu Camu: High Vitamin C for Antioxidant Defense
Product: Curam Elixir
(Also try: Collagen Booster Elixir)
Camu camu contains one of the highest natural concentrations of vitamin C, which supports collagen and scavenges free radicals. This study highlights vitamin C’s photoprotective and reparative role in human skin.
Creating a Complete Sun-Supportive Routine
These botanicals aren’t a replacement for sunscreen—but when incorporated regularly, they can help support your skin’s resilience and recovery from sun exposure. This inside-out approach can work in tandem with your external sun care habits.
Combine internal support with:
- Broad-spectrum, SPF 30+
- Protective clothing and shade during peak sun hours
- A diet rich in carotenoids (from sweet potatoes, tomatoes, leafy greens)
- Omega-3 fats and hydration to reduce inflammation
A few ideas: sip antioxidant-rich matcha in the morning, cool down with hibiscus or rose tea midday, and end the evening with schisandra or he shou wu to support detox and regeneration.
Final Takeaway
No herb or superfood can replace SPF, but the right nutrients can help support collagen production, ease inflammation, and strengthen your skin’s natural defenses. Combined with smart sun habits, this internal support can make a meaningful difference in how your skin weathers UV stress and recovers over time.
