Melanin production can reduce if any of these factors is affected – and this can lead to hypopigmentation disorders such as vitiligo, albinism, phenylketonuria, Chediak–Higashi syndrome, Griscelli syndrome, Waardenburg syndrome, and microangiopathy (3), (5). Moreover, research shows that melanin is a UV-absorbent and has antioxidant properties. Also, people with lighter skin color are at a higher risk of skin cancer due to repeated exposure to UV rays as compared to people with darker skin color (6). Thankfully, there are ways you can increase melanin content in your skin. Scroll down to the next section to find out how.

How To Increase Melanin In Skin Naturally?

Dietary changes can help increase melanin production naturally. Here’s what you need to consume.

Vitamin D

Low levels of vitamin D cause vitiligo, a skin condition triggered due to the low production of melanin (7). Hence, it is important to consume foods rich in vitamin D. To include vitamin D in your diet, consume whole eggs (not exceeding 5 per week), sardines, mackerel, red meat, organ meat, and vitamin D-fortified milk, cereals, or juices. However, it is also recommended to have 10 minutes of sun exposure in the morning before 8 AM every day. The sun’s UV-B rays convert inactive vitamin D3 to active vitamin D3, which increases melanin production (8).

Vitamin E

Vitamin E, an antioxidant, helps improve skin pigmentation without UV exposure (9). Naturally, consuming foods rich in vitamin E or taking vitamin E supplements can help to a great extent. Consume avocados, sunflower seeds, pumpkin seeds, flax seeds, almonds, peanuts, peanut butter, olive oil, and avocado oil.

Vitamin B12

Vitamin B12 is an essential nutrient that helps keep the cells, DNA, and nerves healthy (10). To increase vitamin B12, consume fish, red meat, milk, eggs, liver, and other foods fortified with vitamin B12. You can also take vitamin B12 supplements after talking to your doctor.

Vitamin C

A study with vitamin C supplementation found a significant increase in melanin production (9). Vitamin C is a potent antioxidant found in most citrus fruits and a few vegetables. Consume orange, sweet lime, tangerine, lime, lemon, grapefruit, berries, kiwi, guava, papaya, broccoli, kale, and tomatoes to keep your skin protected and to naturally induce melanin production.

Folate

Folate or folic acid (vitamin B9) is essential for good reproductive health. People with low melanin may have lower levels of folate. Folate also protects the skin from UV-A radiation and skin cancer (11). Increase your folate intake by consuming leafy green vegetables, broccoli, liver, kidney beans, garbanzo beans, and foods fortified with folic acid.

Amino Acids

Tyrosine and phenylalanine are two amino acids required for melanin production (12), (13). Deficiency in these two amino acids can lead to hypopigmentation disorders. A study conducted on animals showed that different concentrations of tyrosine and phenylalanine helped increase melanin levels (14). However, a separate study showed that phenylalanine may not be a precursor for melanin synthesis in mammals (15). Therefore, it is safe to suggest that consuming foods rich in tyrosine, like yogurt, milk, cheese, cottage cheese, pumpkin seeds, sesame seeds, banana, avocado, fish, chicken, and turkey, may help in the natural production of melanin.

Antioxidants

Antioxidants like carotenoids help protect the skin and improve melanin synthesis. Two such carotenoids are beta carotene and lycopene. In a study, supplementation with beta carotene and lycopene increased melanin concentration in the skin (9). Consume foods like tomato, carrot, sweet potato, kale, spinach, guava, watermelon, apricot, cantaloupe, and grapefruit to increase beta carotene and lycopene levels in your body. These are the nutrients that can help you naturally increase melanin in the skin. But there are a few other ways that can help. Swipe up to find out.

Other Ways To Increase Melanin In Skin

Tanning Bed

You can use a horizontal or vertical tanning bed to expose your body to UV rays that will help increase melanin in your skin. This tanning method requires you to wear protective eyewear. Also, it is best to talk to your doctor first before option for this method – especially if you have an existing medical or skin condition.

Sunbathing

Sunbathing is quite popular and practiced by people who want to get a tan. However, sunbathing post 10 AM can be dangerous. If you want, sunbathe before 10 AM when you will not be exposed to the harmful UV-A rays. Do not forget to apply sunblock to keep your skin protected from the UV-A rays.

Melanin Pills And Hormones

There are melanin pills and hormones available to help increase melanin levels in your skin. You need a prescription to use these – it is best to talk to a licensed dermatologist. These are the other ways you can increase melanin levels in your skin. However, if you have medically diagnosed hypopigmentation disorder, these may not work for you. You must seek a dermatologist’s expert opinion to increase melanin levels in your skin. Can amla increase melanin? No, amla helps to reduce melanin production in the body (17). Does melanin make the skin dark? Yes, the more melanin your body produces, the darker your skin becomes.

Sources

Biochemistry Melanin https://www.ncbi.nlm.nih.gov/books/NBK459156/ Are Some People More Likely to Get Skin Damage from the Sun? https://www.cancer.org/healthy/be-safe-in-sun/sun-damage.html Melanocytes and Their Diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3996377/ Signaling Pathways in Melanogenesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4964517/ Lower melanin content in the skin of type 1 diabetic patients and the risk of microangiopathy https://pubmed.ncbi.nlm.nih.gov/24623500/ The Protective Role of Melanin Against UV Damage in Human Skin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671032/ The role of vitamin D in melanogenesis with an emphasis on vitiligo https://pubmed.ncbi.nlm.nih.gov/24177606/ Sunlight and Vitamin D https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/ Evidence for antioxidant nutrients-induced pigmentation in skin: results of a clinical trial https://pubmed.ncbi.nlm.nih.gov/9285071/ Vitamin B12 https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Folate in Skin Cancer Prevention https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3795437/ Skin Under the Sun: When Melanin Pigment Meets Vitamin D https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4272394/ Aminoacids–precursors of melanin synthesis in hamster melanoma https://pubmed.ncbi.nlm.nih.gov/6511810/ Increased dietary intake of tyrosine upregulates melanin deposition in the hair of adult black-coated dogs https://pubmed.ncbi.nlm.nih.gov/30564763/ Mammalian melanocytes do not use phenylalanine for melanin synthesis https://pubmed.ncbi.nlm.nih.gov/556959/ Phyllanthus emblica L. (amla) branch: A safe and effective ingredient against skin aging https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8427479/