You’ve probably heard that you need sunshine to get enough vitamin D. While it’s true that your body can produce vitamin D when your skin is exposed to UVB rays, that doesn’t mean you need to skip sunscreen or intentionally spend time in the sun without protection. In fact, getting vitamin D should not come at the expense of protecting your skin.
Vitamin D is essential for bone health, and inadequate vitamin D can contribute to weakened bones and other health problems. Your body can get vitamin D from sunlight, certain foods and dietary supplements. However, because the amount of vitamin D your skin produces from sunlight varies based on factors such as season, time of day, cloud cover, skin pigmentation and age, there isn’t a simple amount of sun exposure that works for everyone.
So how can you maintain healthy vitamin D levels without putting your skin at unnecessary risk?
Does Sunscreen Cause Vitamin D Deficiency?
This is where things can get confusing.
Sunscreen can reduce the amount of UVB radiation that reaches your skin, which can decrease vitamin D production. However, the American Academy of Dermatology does not recommend intentionally exposing unprotected skin to the sun to obtain vitamin D. There is no established amount of UV exposure that provides enough vitamin D while completely avoiding the increased risk of skin cancer associated with UV radiation.
In real-world use, people often don’t apply enough sunscreen or reapply it as frequently as recommended, so some vitamin D production may still occur. But that isn’t a reason to intentionally skip sunscreen.
Instead, think of sun protection and vitamin D as two separate parts of your health routine: protect your skin from UV radiation and get vitamin D through food and supplements when appropriate.
How Much Sun Do You Need for Vitamin D?
There’s no universal recommendation for a specific number of minutes you should spend in the sun to produce vitamin D. The amount your body makes varies significantly from person to person and depends on factors including skin tone, age, geographic location, season, time of day and how much skin is exposed.
Because UV radiation is a known cause of skin cancer and contributes to premature skin aging, intentionally seeking unprotected sun exposure isn’t the best strategy for maintaining vitamin D levels. The American Academy of Dermatology recommends obtaining vitamin D through a healthy diet that includes foods naturally rich in vitamin D and foods or beverages fortified with vitamin D.
What Should You Do About Sun Protection?
Your sunscreen routine shouldn’t change because you’re concerned about vitamin D.
When you’re going to be outside, the American Academy of Dermatology recommends using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher on exposed skin. Seeking shade and wearing protective clothing, a wide-brimmed hat and sunglasses can provide additional protection.
And don’t forget your face. Daily UV exposure contributes to premature skin aging, including wrinkles, pigmentation and other visible changes in the skin. Protecting your face is particularly important because it receives frequent incidental sun exposure throughout the year.
How Can You Get Enough Vitamin D?
If you’re concerned about vitamin D deficiency, you don’t need to rely on unprotected sun exposure.
Vitamin D can be found naturally in foods such as fatty fish and egg yolks, while fortified foods such as milk and some plant-based milk alternatives can also provide vitamin D. Dietary supplements are another option for people who don’t get enough through food or who are at increased risk of deficiency.
However, more isn’t necessarily better. Taking excessive amounts of vitamin D supplements can be harmful, so supplementation should be based on your individual needs and guidance from your healthcare provider.
If you’re concerned that you may have a vitamin D deficiency, your doctor can determine whether testing or supplementation is appropriate.
Don’t Trade Sun Protection for Vitamin D
Vitamin D is important, but intentionally increasing your UV exposure isn’t necessary to maintain healthy vitamin D levels. Protect your skin when you’re outside, and look to your diet and supplements when appropriate to meet your vitamin D needs.
For daily sun protection, explore the Supriya MD Skincare SPF collection and find a sunscreen that fits your routine.
If you have questions about your skin, sun protection or vitamin D and your skin health, contact Supriya Aesthetic Dermatology to schedule a consultation.
