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Nov 17

Adding Vitamin B3 to Your Diet May Offer UV Protection on Those Long Runs – msnNOW

Diet Comments Off on Adding Vitamin B3 to Your Diet May Offer UV Protection on Those Long Runs – msnNOW

Even in the winter, dermatologists recommend applying sunscreen if youre going to be outside for extended periods of time, like when youre 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 vitaminin a form called nicotinamideon 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 stressthe kind that can cause DNA damagebut 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, its 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 doesnt discount the effects, it just makes it impossible to ascertain the amount of vitamin B3 needed to offer sun protection.

That said, the types of foods high in this vitamin have plenty of great nutritional properties, she added, so theyre worth adding into your diet anywayUV 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.

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.

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 its more than enough exposure to cause damage that leads to premature aging, sun spots, and most importantly, increases skin cancer risk.

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Adding Vitamin B3 to Your Diet May Offer UV Protection on Those Long Runs - msnNOW

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