Sun Habits for Skin
Does daily sunscreen really make a difference?
The best-evidenced skin habit we have
Yes. In a randomised trial of 903 adults, people who used broad-spectrum sunscreen every day showed 24 per cent less skin ageing over four and a half years than people who used it as they pleased. Antioxidant capsules did not add a detectable benefit.
Every day, not just sunny days
The Nambour trial in Australia randomly assigned adults to daily broad-spectrum sunscreen or to using it whenever they chose. After four and a half years the daily group showed no detectable increase in skin ageing, and skin ageing was 24 per cent less than in the discretionary group. A long-term follow-up of the same community trial found fewer new melanomas in the daily group, with 3 invasive melanomas against 11, though the overall reduction was borderline in statistical terms.
What about antioxidants and supplements
The same trial tested beta-carotene capsules and found no overall effect on skin ageing. A systematic review of 47 studies of oral supplements and photoprotection found the greatest evidence for polyphenols, carotenoids and Polypodium leucotomos, and noted that studies were small and short. Supplements may add a little; none replace sunscreen.
Dark spots and visible light
For melasma and other pigment concerns, reviews point out that long-wave UVA and visible light matter too, especially in deeper skin tones, so look for a sunscreen that covers a broad range. Our routine builder always includes a morning sunscreen.
Questions people ask
The trial compared daily use with use whenever people chose, and daily use did better, with 24 per cent less skin ageing. It did not test cloudy days on their own.
Some supplements show a small photoprotective effect in studies, but the evidence is limited, and sunscreen has the strong trial evidence.
Research
Selected studies and reviews on sun habits for skin. Each link opens the abstract on PubMed. This is background reading, not a substitute for advice from a dermatologist.
- Sunscreen and prevention of skin aging: a randomized trial.Hughes MC et al. Ann Intern Med, 2013 · PMID 23732711Note: 4.5-year randomised trial.
- Reduced melanoma after regular sunscreen use: randomized trial follow-up.Green AC et al. J Clin Oncol, 2011 · PMID 21135266Note: Randomised trial follow-up.
- Oral Supplements and Photoprotection: A Systematic Review.Natarelli N et al. J Med Food, 2025 · PMID 39804624Note: Systematic review of oral supplements and photoprotection.
- Melasma: The need for tailored photoprotection to improve clinical outcomes.Morgado-Carrasco D et al. Photodermatol Photoimmunol Photomed, 2022 · PMID 35229368Note: Narrative review on melasma.
General information, not dietary or medical advice. These guides describe what studies found and how strong the evidence is. Talk to a doctor or dietitian if you have a condition, are pregnant or are changing your diet or supplements.