When temperatures soar and beaches fill up, many people reach for SPF 50 creams or trendy tanning gummies, hoping to enjoy the sun safely. But dermatologist Jorge Soto of Policlínica Gipuzkoa cautions that neither high-SPF sunscreens nor oral supplements can replace the basics: covering up and seeking shade.
World Health Organization guidance recommends sun-protection measures when the UV Index reaches 3 or higher. Shade and protective clothing should anchor the routine. Add wide-brimmed hats and sunglasses, then use broad-spectrum sunscreen on skin that remains exposed. Sunscreen should not be used to prolong time in the sun: ultraviolet damage can occur even without an immediate sunburn.
SPF Numbers: Limited Protection
Many believe SPF 50 allows for longer, safer sunbathing. In reality, SPF measures protection against sunburn-producing UVB radiation, not a guaranteed duration of safe exposure. Under test conditions, SPF 30 filters about 97% of UVB rays; SPF 50 offers a smaller additional gain, and neither blocks all UVB. A higher number is not a timer or permission to stay in direct sunlight longer. The protection a person actually gets also depends on how much product they apply and their skin type. UV intensity matters too, as does whether sunscreen is washed or rubbed off.
Public-health and regulatory guidance recommends a broad-spectrum sunscreen with SPF 30 or higher for exposed skin. Broad-spectrum labeling indicates protection against UVA as well as UVB; SPF primarily communicates the level of UVB protection. For an adult applying sunscreen over the body, a commonly recommended amount is about one ounce, roughly a shot-glass quantity. Some guidance advises applying it about 15 minutes before going outdoors.
Reapply at least every two hours while in the sun, and after swimming or sweating, as well as after towel drying. “Water resistant” does not mean waterproof: product labels indicate whether tested water resistance lasts 40 or 80 minutes. These directions apply to SPF 30 and SPF 50 alike. Shade, protective clothing and hats remain impressive, not optional additions.
Tanning Gummies: No Real Barrier
Supplements marketed as tanning gummies, pearls or capsules promise a golden glow and sometimes imply added protection. A change in skin color does not establish that the skin is protected: oral tanning products do not provide a reliable barrier against ultraviolet radiation or make intentional sun exposure safer. The U.S. Food and Drug Administration has not approved tanning pills for producing a tan, and a product’s sale as a dietary supplement does not establish that it has been evaluated like an approved medicine for safety and effectiveness.
Canthaxanthin, an ingredient historically used in tanning products, can cause orange-brown or orange-yellow skin discoloration and digestive symptoms. The clinical overview also describes possible crystal deposits in the retina that may affect vision; anyone using such products who experiences visual changes should seek medical assessment. These risks are distinct from the broader point: a cosmetic tan does not prevent sunburn or UV-related cellular damage, nor does it prevent photoaging or skin-cancer risk.
Some oral photoprotective supplements may be discussed as offering limited benefits, but that is not a basis for treating tanning gummies or pills as sunscreen. Any possible benefit is supplementary; these products cannot replace shade, protective clothing or topical sunscreen. People taking medication or those who are pregnant should consult a healthcare professional before using supplements. Anyone with a health condition should do the same.
Tanorexia: When Tanning Becomes Compulsive
The term “tanorexia” describes a compulsive lead to tan, even after burns or medical warnings. Soto links this behavior to the release of endorphins, which can create a sense of well-being and, in some cases, lead to addiction-like patterns. Experimental studies in animals suggest repeated UV exposure can trigger dependency symptoms, but this does not mean every desire for a tan is pathological. Only healthcare professionals can assess when tanning habits become a health concern.
Children: Highest Risk, Strongest Precautions
Children are especially vulnerable to UV damage. The World Health Organization highlights that sunburns in childhood significantly increase the risk of melanoma later in life. In Spain, midday UV Index values often reach 9-11, and can be even higher in the Canary Islands, making sun protection for children a top priority.
Basic recommendations include checking the UV Index and avoiding direct sun during peak hours. Seek shade, and dress children in tightly woven clothing; hats offer added coverage. Apply broad-spectrum SPF 30 or higher sunscreen to exposed skin. Reapply at least every two hours and after swimming or sweating, as well as after towel drying. Babies should be kept out of direct sunlight, and parents should follow pediatric advice on sunscreen use. Clothing with a UPF rating offers a more reliable indication of UV protection than appearance alone; UPF 50 fabric blocks approximately 98% of UV under test conditions, though coverage also depends on garment design, fit and whether the fabric is wet.
As Soto emphasizes, sunscreen is a necessary layer of protection, but it does not make prolonged sun exposure safe. The most effective approach is to limit time in direct sunlight and cover up. Seek shade whenever possible.
