Get regular, controlled sun exposure
Avoid overusing sunscreen when brief sun exposure is needed for melanin stimulation
Eat foods rich in tyrosine, such as eggs, dairy, fish, nuts, and legumes
Include copper-rich foods, such as shellfish, nuts, seeds, and dark chocolate
Include vitamin A-rich foods, such as carrots, sweet potatoes, and leafy greens
Include vitamin C-rich foods, such as citrus fruits, berries, and peppers
Include vitamin E-rich foods, such as almonds, sunflower seeds, and avocados
Stay well hydrated
Maintain healthy sleep habits
Manage stress levels
Avoid smoking
Avoid excessive skin bleaching or harsh chemical products
Consider discussing supplements with a healthcare professional
Consult a dermatologist for safe options if you want to change skin pigmentation