You know sunscreen protects your skin from sunburns, dark spots, and long-term damage. But you might’ve heard whispers that wearing sunscreen blocks your body from making vitamin D, which is essential for your bones, immune system, and mood.
So, what’s the truth? Does sunscreen really block vitamin D? Or is this just another skincare myth floating around?
Let’s find out more about the relationship between sunscreen and vitamin D.
Why Do We Need Vitamin D
Vitamin D helps your body function at its best. It’s especially important for your bones, immune system, and overall wellness. Here’s what it does:
- Helps absorb calcium to build and maintain strong bones.
- Supports a healthy immune system to fight off illness.
- Keeps your muscles and nerves working properly.
- Lowers the risk of osteoporosis, heart disease, and other chronic conditions.
Your body makes vitamin D when sunlight, specifically UVB rays, hits your skin. That’s where the myth about sunscreen and vitamin D begins. Many people worry that sunscreen prevents vitamin D absorption by blocking UVB rays. While sunscreen does reduce UVB exposure, it doesn’t fully stop vitamin D production. You can still stay protected and get what you need.
How Sunscreen Works (in Simple Terms)
Sunscreen protects your skin by filtering or blocking harmful UV rays, both UVA and UVB. Of the two, UVB rays are responsible for sunburn but also help your body produce Vitamin D. This is why people often ask, “Does sunscreen block vitamin D?”
The answer isn’t so simple.
Broad-spectrum sunscreens are designed to protect you from both UVA and UVB rays. The higher the SPF, the more UVB protection you get:
- SPF 15 blocks around 93% of UVB rays
- SPF 30 blocks about 97%
- SPF 50 blocks roughly 98%
So yes, SPF can block vitamin D production to some extent. But the truth is that most people don’t apply sunscreen as recommended. We often apply too little, miss spots, or forget to reapply every two hours. That means your skin still gets some UVB exposure, enough to make some Vitamin D.
What About People with Low Vitamin D?
Vitamin D deficiency is indeed common, with about 22% of Americans having a moderate vitamin D deficiency. But this has more to do with:
- Spending most time indoors.
- Living in northern states with less sunlight.
- Wearing long clothing or covering skin.
- Having darker skin as it naturally filters UVB.
- Winter months when UVB levels are lower.
Sunscreen is rarely the sole cause.
How Much Sun Do You Actually Need?
You don’t need to sunbathe for hours to get your daily dose of vitamin D. Typically, about 10 to 30 minutes of midday sun on your face, arms, or legs a few times a week can be enough, depending on your skin tone, location, and season.
Darker skin may need more time, and lighter skin might need less. And again, you’ll likely get some sun even when wearing sunscreen. That’s how the relationship between sunscreen and vitamin D works. Besides, you only need UVB exposure, not a sunburn, to make vitamin D.
Can You Get Vitamin D Without Sun Exposure?
While there’s a distinct relationship between sunscreen and vitamin D, you don’t have to rely on the former alone to meet your needs. Many experts recommend safer alternatives because too much sun exposure increases your risk of skin cancer. In fact, over 80% of skin cancers are caused by overexposure to UV radiation.
The good news? You have two solid options:
1. Food Sources
Certain foods are rich in vitamin D or fortified with it. They’re a simple way to boost your intake without risking sun damage.
- Fatty fish like salmon, tuna, and mackerel are among the best natural sources. Just a few servings a week can help you get enough Vitamin D.
- Egg yolks also provide a small but useful dose of Vitamin D.
- Fortified milk, whether dairy or plant-based (like almond or soy), is often boosted with Vitamin D.
- Fortified cereals are another easy morning fix if you’re short on time.
- Mushrooms exposed to sunlight can produce Vitamin D, too. Adding them to your diet can help boost your daily intake.
2. Supplements
Vitamin D supplements are also safe and widely available.
- Most adults need 600 IU daily, while adults over 70 may need 800 IU.
- Up to 2000 IU per day is generally safe for healthy adults.
Before starting, ask your healthcare provider to check your Vitamin D levels. That way, you get the right dose without overdoing it.
Here’s What Dermatologists Recommend
When it comes to healthy skin, dermatologists agree on one thing: sun protection is essential. That means wearing sunscreen every single day, whether it’s sunny, cloudy, rainy, or snowy.
You can use vitamin-rich night creams and serums to make your skin supple, fresher, and brighter. However, that doesn’t mean you can skip sunscreen out of fear that SPF blocks vitamin D completely.
It doesn’t block Vitamin D. In fact, you can still make vitamin D while protecting your skin properly. Here’s what most experts say about vitamin D and sun protection:
- Use SPF 30 or higher daily on all exposed areas like your face, neck, and arms.
- Reapply sunscreen every two hours, especially after sweating or swimming.
- Avoid direct sun during peak hours, 10 AM to 4 PM, when UV exposure is strongest.
- Wear wide-brimmed hats, sunglasses, and UV-protective clothing for extra defense.
As for vitamin D, you can get it from limited, safe sun exposure, plus foods and supplements, not from burning or tanning. You don’t have to choose between sun protection and vitamin D. With the right habits, you can have both.
Final Thoughts
Back to our original question, “Does sunscreen block vitamin D?”
The answer is yes, but only to some extent.
Don’t let this myth keep you from wearing sunscreen. Your skin needs it, and your body still has ways to make or absorb more vitamin D. Instead of skipping SPF, spend 15-20 minutes daily in natural light, eat vitamin D-rich foods, and consider adding a supplement to your diet, especially in winter. That’s the secret to NO vitamin D deficiency and healthy skin.