Could Adding This Vitamin to Your Diet Offer UV Protection?

Don’t skip the sunscreen when you’re running, but you may want to
consume vitamin B3 for extra sun prevention.
By Elizabeth Millard
Nov 17, 2020

vitamin b3 for uv protection
Witthaya PrasongsinGetty Images
* According to new research from the European Academy of
Dermatology and Venereology, adding vitamin B3 may protect you from
UV exposure.
* Foods high in vitamin B3 include poultry, beef, eggs, nuts,
legumes, and cereal grains. Additionally, many multivitamins may
contain vitamin B3.
* However, it’s still important to wear sunscreen if you’re going
to be out running in the sun for extended periods of time.
__________________________________________________________________

Even in the winter, dermatologists recommend applying sunscreen if
you’re going to be outside for extended periods of time, like when
you’re running, cycling, or doing other outdoor activities. As it
turns out, adding some key vitamins to your diet may also protect you
from UV exposure, a recent study suggests.

At the recent meeting of the European Academy of Dermatology and
Venereology, researchers presented results from a study on a form of
vitamin B3 that shows promise for protecting skin cells from the
effects of UV light.

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They looked at the effects of three different concentrations of the
vitamin—in a form called nicotinamide—on skin cells that had been taken
from participants with non-melanoma skin cancers. The cells were
treated for three timeframes: 18, 24, and 48 hours, and then exposed to
UVB, the type of sunlight that typically leads to sunburn with
overexposure.

Pretreatment of 24 hours before UV irradiation not only protected skin
cells the most from UV-induced oxidative stress—the kind that can cause
DNA damage—but also enhanced DNA repair in general in the skin cells.

The takeaway, researchers concluded, is that foods with vitamin B3
could lower UV exposure risks, but since the protective effect is
short-lived, it’s best to include those foods within 24 hours before
sun exposure.

The major caveat here is that this work was done in a lab, on isolated
skin cells, and not on people, according to dietitian Bonnie Nasar,
R.D.N. She told Bicycling that this fact doesn’t discount the effects,
it just makes it impossible to ascertain the amount of vitamin B3
needed to offer sun protection.
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That said, the types of foods high in this vitamin have plenty of great
nutritional properties, she added, so they’re worth adding into your
diet anyway—UV protection would just be a bonus.

Also known as niacin, vitamin B3 is naturally occurring in meats like
chicken, turkey breast, salmon, and beef liver. Vegetarians and
vegans may find it more challenging to meet the daily requirements
without supplements, Nasar added, but adding more beans and
grains can help. The recommended dietary allowance (RDA) according
to the National Institutes of Health (NIH) is 16 mg NE (niacin
equivalents) for men and 14 mg NE for women per day.
__________________________________________________________________

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__________________________________________________________________

“Generally speaking, a varied diet that includes poultry, beef, eggs,
nuts, legumes, and cereal grains will provide adequate amounts of
niacin,” she said. “Also, most multivitamins will cover your B3 needs,
so if you are already taking one, check the label to be sure. As
always, talk to your physician before starting any new supplements.”
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One more pro tip: Wear your sunscreen!

“Unfortunately, people tend to forget this in the winter in more
northern climates because the sun seems ‘weaker’ to them,” Brendan
Camp, M.D., dermatologist and dermopathologist at Medical Dermatology
and Cosmetic Surgery in New York City told Bicycling. “But it’s more
than enough exposure to cause damage that leads to premature aging, sun
spots, and most importantly, increases skin cancer risk.”

From: Bicycling US
Elizabeth Millard Elizabeth Millard is a freelance writer focusing
on health, wellness, fitness, and food.
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