Many people are worried that using sunscreen will prevent them from getting enough vitamin D. After all, vitamin D is needed to absorb calcium and help keep bones strong.
Sunscreen is designed to block UVB rays, which are the ones that help your skin produce vitamin D. Fortunately, regular sunscreen use will not cause vitamin D deficiency.
What is Vitamin D?
Vitamin D, or calciferol, is a fat-soluble vitamin. It promotes calcium absorption, which is essential for bone growth. Adequate intake of Vitamin D plays a crucial role in maintaining a healthy immune system.
The body produces Vitamin D when sunlight hits the skin, triggering synthesis. It can also be obtained from certain foods and supplements. The amount of vitamin D produced can be limited by sunscreen, which blocks ultraviolet (UV) radiation.
People with limited mobility (homebound or wearing long robes or dresses for religious purposes), those who spend a lot of time indoors (such as those in nursing homes), and those with certain conditions such as liver and kidney disease are more at risk for vitamin D deficiency. High doses of vitamin D supplements can also cause toxicity.
How do I get vitamin D?
The skin’s natural exposure to sunlight is the body’s best vitamin D. UVB rays penetrate the skin, where they convert to 7-dehydrocholesterol, which is converted into vitamin D3. Vitamin D3 is important for bone health as it regulates calcium levels and encourages calcium absorption.
Vitamin D deficiency may lead to brittle bones and increase the risk of fractures.
Many dermatologists recommend regular sunscreen use to protect against sun damage and prevent skin cancer. However, some worry that this may interfere with the body’s ability to produce vitamin D, which could result in a deficiency of this important nutrient. However, several studies have shown that daily sunscreen use does not interfere with the body’s ability to make enough vitamin D.
Does Sunscreen Decrease Vitamin D Production?
Sunscreen protects against sunburn by blocking UVB rays, which can cause skin cancer. However, UVB rays are also what our bodies use to make vitamin D naturally. Therefore, some people worry that using sunscreen daily will decrease their body’s ability to produce vitamin D. However, studies have shown that regular Vitamin D sunscreen use does not reduce vitamin D levels.
Getting enough vitamin D is crucial for your general health since it plays a significant role in bone health. Vitamin D deficiency can cause rickets, a condition that softens the bones, and bone discomfort, weakness, and fractures.
The good news is that there are several ways to acquire adequate vitamin D without exposing your skin to the sun, including fortified morning cereals, cow liver, and fatty fish. In addition, most people can easily maintain adequate vitamin D levels by spending time outdoors most days of the week.
Is Sunscreen Safe?
When sunscreen is applied in a thin layer, it does not prevent vitamin D production.
However, when people use a thick layer of sunscreen on their face and body, it can block the UVB rays that help to produce vitamin D in the skin. According to researchers in the journal Dermatology, this can cause a vitamin D deficiency, especially for those who use it consistently.
In addition, many popular sunscreens contain chemicals such as oxybenzone and octinoxate that have been found to harm coral reefs. The Environmental Working Group (EWG) recommends choosing a mineral-based sunscreen or a spray with organic ultraviolet filters to minimize the risk of these harmful ingredients.
However, it’s important to remember that the EWG only recommends sunscreen with organic UV filters when possible. Protecting yourself from UV radiation with a hat and sunglasses is also necessary. Getting sufficient amounts of vitamin D from foods, supplements and incidental sun exposure is the best way to stay safe in the sun.
