You likely don’t need to read any scientific studies to know that the sun is pretty good for you. The thing is, as we approach the Summer months, the conversation in the wellness world around sunlight and skin health is quite literally heating up, and it’s getting more difficult to sort the science from the over-simplified statements.
We believe it’s vital for all of us to take responsibility for our own health; to do our own research; and to dig into the nuance of health discussions so we can make informed choices about our wellbeing. With all the noise out there about sun and skin health, we thought it was time to shed some light on the full story…
Sunlight As Medicine
There’s no denying, humans have evolved under the sun for millions of years, and it is undoubtedly etched deep into our biology. Our natural circadian rhythms are entirely built around sunlight, and parts of our body are literally created to interact with the sun, such as the skin, eyes and suprachiasmatic nucleus in the brain. (For more on supporting your circadian health, read our blog here). The ancient Greeks were indeed big fans of using the sun as therapy; the Greek physician Soranus of Ephesus prescribed sunbathing or heliosis for many chronic diseases. The Romans too, were great believers in the healing power of the sun. The Roman scholar Pliny the Elder described sunbathing as ‘the best of all self-administered remedies’.
With the fall of Rome and the rise of Christianity, sun worship and sunlight as therapy fell from favour, taking with it the ancient knowledge of the sun’s power. That was until around 1877, when two British scientists Dr Arthur Downes and Thomas Blunt carried out a series of experiments on whether sunlight had any effect on bacteria and other organisms, and found that it had a profound antibacterial effect. As interest in the sun’s medicinal properties grew, other scientists and medical practitioners began to rediscover how the sun could help treat issues ranging from tuberculosis to smallpox, war wounds, rickets and skin conditions.
Today, modern research agrees on the sun’s beneficial effects, such as:
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Vitamin D synthesis, necessary for bone health, immunity, cardiovascular function, and mental well-being.
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Circadian regulation, important for sleep, energy, hormonal balance, and metabolism.
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Mood and neurochemistry. Exposure increases the production of the feel-good hormones serotonin and endorphins.
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Immune modulation. Sunlight can suppress harmful immune responses in autoimmune diseases like multiple sclerosis and promote wound healing by activating specific immune cells.
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Hormonal balance and vitality. UV and red/NIR light stimulate mitochondria in Leydig cells, supporting testosterone synthesis and overall energy metabolism.
The Sunlight & Skin Cancer Conversation
So, with all the benefits we know about sunlight, why is it so controversial today? We know that spending a long period of time in bright sunlight, especially in Summer months can lead to sun burn, which for some people may lead to melanoma, and skin cancer rates have increased significantly over the last few decades by more than 550% in males and 250% in females since the1980s. However, there’s now emerging research revealing how the link between sunlight and skin cancer isn’t quite that simple, and how more time in the sun may actually be associated with less risk of skin cancer…
In 2014, researchers published findings from the Melanoma in Southern Sweden cohort, a 20-year prospective study following 29,518 Swedish women. They found that all-cause mortality was roughly twice as high in women who avoided the sun compared to those with the highest sun exposure habits.
“Avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.” - Lindqvist et al., Journal of Internal Medicine
A follow-up analysis of the very same women found that non-smokers who avoided the sun had a life expectancy comparable to smokers who got regular sun exposure. The longer life expectancy in women who got more sunlight was linked to dramatically lower rates of cardiovascular disease and non-cancer deaths.
An important part of the conversation and nuance that often gets missed however, is around what happens when someone who spends a lot of time in the sun does get skin cancer. In this study, women with habitual sun exposure who did develop melanoma survived it far more (11% mortality in the highest sun exposure group), compared to 35% in the lowest sun exposure group. Put simply; Higher sun exposure was associated with melanoma being caught or expressed less aggressively than those who got less sun exposure. This doesn’t mean we should all be blasting ourselves with intense sunlight, but it does encourage us to think about prioritising getting plenty of sunlight year-round for consistent support.
Seed oils and skin cancer. Is there a link?
Many figures in the holistic health world have deemed seed oils to actively cause skin cancer. But it’s not that simple… over-consuming seed oils - especially if they’re highly processed - may have links to negative health outcomes, but the conversation around seed oils and melanoma needs to be more nuanced. It’s not just about the seed oils, it’s about the amount, the quality and other dietary and lifestyle factors.
A 2025 study found that people consuming a pro-inflammatory diet were twice as likely to report skin cancer. There are many things that can make a diet pro-inflammatory, and one of them is consuming excessive amounts of omega 6 fatty acids (found in seed oils) compared to anti-inflammatory omega 3s. However, when the study researchers isolated linoleic acid (the primary omega 6 fatty acid in seed oils) it was not independently associated with skin cancer risk alone.
This tells us that it’s not necessarily the seed oils themselves that cause skin cancer, but the amount we consume, and how this impacts our inflammatory balance. It tells us to perhaps be more concerned about the things that make our diets pro-inflammatory, such as excessive consumption of processed foods and too many omega 6s compared to omega 3s which is all too common in the modern Western diet where the omega 3:6 ratio often lands around the highly inflammatory levels of 15:1 or even 20:1. Essentially; it’s the processed foods and excessive inflammation that create an internal environment that is less able to protect itself, destroy problematic cells and ward off cancers as it should.
A Note On Sunscreen & Sun Timing
The sunscreen debate is rife in the wellness world; some say it’s toxic, others won’t leave home without it… As always, we think it’s important to take an educated, nuanced approach. Many mainstream sunscreens do contain toxic ingredients like oxybenzone and octinoxate, which have been identified as endocrine disruptors, potentially affecting hormonal balance. Some types of sunscreen with especially high USP may also reduce cutaneous vitamin D3 production by up to 99%. BUT, let’s be realistic - if you’re going on holiday to a hot and sunny country or you’re concerned about burning, toxic sunscreens are not the only option when it comes to protecting your skin, and burning can lead to pain, premature skin aging and potentially more serious problems.
As we’ve discussed - yes, you might be more susceptible to burning in the sun if you hardly ever go out in it (and have therefore not built up a tolerance to it) and if your diet is highly inflammatory, but everyone’s skin type is also different. Darker skin types are less likely to burn, whilst more pale skin can be vulnerable to stronger UV rays. How much time you spend outside and the exact timing of your sun exposure also plays a huge role in how you might want to protect your skin.
Morning sunlight helps ‘prepare’ the skin for later sun exposure, whilst midday sun is far stronger, and afternoon sunlight is gentler again. Checking the UV index in your area with apps like UV Index - Sunrays or simply using the UV section of the weather app on your iphone if you own one, can help give you an idea of the sun’s strength that day. Our very own Anna from APE Nutrition is an avid surfer and lives in Australia - she says;
“I don’t always wear sunscreen, but if I’m spending a few hours at the beach or on a long hike, 100% I’m wearing it. I opt for a zinc oxide mineral sunscreen - no junk, no perfumes, nothing other than zinc and my skin loves it! This is my personal choice, knowing how easily one can get burnt when out on the water or in the midday sun for long periods of time. Because no matter how much of a ‘base’ you’ve built; if I’m out surfing for 2+ hours here in Australia, I’d be fried without it! I’m looking to enjoy the sun and get the benefits without harming my skin, because regardless of whether you eat seed oils or have a great base tan, you can still burn, and there aren’t health benefits in that”
Our Action Steps For A Healthier Summer
We don’t advocate the consumption of seed oils, chemical-laden products or hiding from the sun, but we do think it’s important to know the full story and question any health conversations that seem too simple and too one-sided. Health comes down to every aspect of life. With that in mind, this is how we’d support our bodies inside and out, and enjoy the sun in the way our bodies have evolved to this Summer:
1.) Rebalance the omega 3:6 ratio
Reduce foods high in pro-inflammatory omega 6 like most processed foods, sunflower oil, rapeseed oil (canola), margarines and grain-fed animal products. Increase grass-fed animal products, oily fish like salmon and sardines, oysters, chia and flax seeds.
2.) Get morning sunlight & prioritise the sun year-round
Morning sunlight is rich in infrared lightwaves, which ‘primes’ the skin for later sun exposure by stimulating bloodflow, boosting mitochondrial activity, and triggering mild antioxidant defenses that can help the skin better handle later UV exposure. We know that morning sunlight is a brilliant way to help support mood and energy levels too. Exposing your skin to sunlight year-round (safely) is also an important way to help support mood, overall wellbeing and skin tolerance.
3.) Supporting skin health with vitamin A
Retinol - the active, animal-derived form of vitamin A - is a powerful compound for repairing and protecting skin from sun-induced damage. Vitamin A from Beef Liver provides retinyl esters, which convert efficiently into retinoic acid, the compound that communicates with skin cells to regulate growth, differentiation, and repair. This makes animal-derived vitamin A much more potent than beta carotene from plants in terms of functional impact on the skin. It also regulates genes involved in enhancing the skin’s own defense against free radicals generated by sunlight.
4.) Being smart about sunglasses
There are specialised cells in your retina called ipRGCs. Their job is to detect natural light and send signals to your brain, setting rhythm for your body clock, cortisol release, thyroid function, insulin sensitivity, sleep quality and hormones that protect the body from strong UV light. When you wear sunglasses (especially in the morning), you confuse these signals, shifting the body into a state where it isn’t sure what time of day it is. This may lead to unbalanced cortisol levels, decreased insulin sensitivity and poor sleep. Please don’t throw away your sunglasses if you need them for health and safety purposes, but perhaps try at least a few hours in the morning without them to help your body receive those all-important light signals.
5.) Keeping on top of our collagen supplementation
Research shows that collagen is important for supporting hydrated, smoother, stronger skin, and it may also be UV protective too. Collagen acts as a protective shield against UV radiation by acting as an antioxidant, bolstering the skin barrier and repairing UV induced damage. We add 10g to our morning coffee and 10g to a smoothie or yoghurt bowl later in the day.
6.) Consuming seasonal fruits
Seasonal fruits - especially those that ripen in late Spring and Summer - naturally contain compounds like antioxidants, carotenoids, flavonoids and electrolytes that support the skin’s resilience to UV exposure by neutralising free radicals, acting as natural photoprotectants, and maintaining hydration. Some of our favourites here in the UK include berries, cherries, tomatoes and plums.
7.) Protecting our skin naturally & choosing smarter sunscreen
In the UK, cleaner sunscreen brands include Green People, Fierce Nature and Badger. For a completely sunscreen-free approach to protecting your skin from burning, use your weather app to determine the UV index, use light long-sleeved clothing or seek shade when you’ve had enough sun for the day.
Navigating the world of health can often feel overwhelming and confusing. Our goal with this blog is to cut through the noise and separate fact from fear on both sides of the wellness debate. We hope this helps you make informed, confident decisions for your well-being. Here’s to enjoying a healthier, happier summer!
The APE Team