Can You Still Get Enough Vitamin D If You Wear Sunscreen Every Day?
Wearing sunscreen can block UVB rays, which the body uses to naturally produce vitamin D.
Experts say that wearing sunscreen has little to no effect on vitamin D absorption and does not cause vitamin D insufficiency.
How much vitamin D you get from the sun depends on many factors, including your skin color, the weather, and the amount of time you spend outdoors.
Using sunscreen is a critical part of staying safe and healthy during the summer—but can protecting your skin make it harder to get the vitamin D you need?
Vitamin D is an essential nutrient that builds healthy bones, enables nerves to carry messages between the brain and body, and supports the immune system. Most people get the vitamin D they need from their diet and from the sun.1
In fact, when your skin is exposed to sunlight—particularly ultraviolet B (UVB) rays—the body uses it to make vitamin D naturally, explained Kellie Reed, MD, a dermatologist at Westlake Dermatology in Texas, told Health.
UVB rays from the sun interact with a protein called 7-dehydrocholesterol (7-DHC) in the skin, which sets off a process that converts the energy into vitamin D3, the active form of vitamin D, Reed explained.2
But exposure to ultraviolet rays can also have some unpleasant effects on the body—namely, sunburn. And with sunburn being a strong predictor of developing skin cancer later in life, it’s understandable why experts recommend people wear sunscreen or take other precautions to shield their skin from the sun.34
However, because UVB rays are implicated in both positive and negative processes in the body, are you missing out on a key source of vitamin D when you use sunscreen every day? Here’s what experts have to say.
Does Wearing Sunscreen Block Vitamin D Absorption?
Although wearing a broad-spectrum sunscreen helps block UVB rays, “sunscreen has little to no impact on vitamin D [levels],” Robert Den, MD, a radiation oncologist and chief medical officer of Alpha Tau Medical, told Health.
In fact, ample research has shown that sunscreen use and vitamin D deficiency are not linked, including one study that found regular sunscreen users were not deficient as compared to people who don’t use sunscreen.2
“This could be because no matter how much sunscreen you use or how high the SPF, some of the sun’s UV rays still reach the skin,” Reed explained. “For example, an SPF 30 keeps out 97% of UVB rays with perfect application and reapplication.”
The small amount of UVB rays that do reach the skin should be enough to stimulate some vitamin D production. “It does not take much,” Reed said.
On top of that, people rarely apply their sunscreen correctly, she added. Ideally, you should apply an entire ounce of sunscreen to cover exposed skin, with reapplication at least every two hours, Reed said.
“Most people don’t use [sunscreen] judiciously and cover their skin in thin amounts, so it’s unlikely to prevent absorption,” Den explained.
Even those who are diligent about using sunscreen every day will still likely experience some unprotected exposure to the sun, such as getting in and out of the car. These small bursts of sunlight exposure can still contribute to vitamin D synthesis, Lauren Penzi, MD, a dermatologist with MDCS Dermatology in New York, told Health.
How Much Vitamin D Do You Actually Get From the Sun?
The amount of vitamin D you can get from the sun depends on several things, including your age, skin color, when you go outside, and more, Reed said.
For one, people with darker skin usually make less vitamin D when their bodies are exposed to sunlight. Older people and those who tend to wear clothes that cover most of their bodies may also absorb less vitamin D from the sun.1
When you tend to be outside can also play a role. Many studies “show that the body is most efficient at making vitamin D at noon,” Reed added.56 UVB rays tend to be strongest around this time—the sun’s rays peak between 10 a.m. and 4 p.m.7 People might not get as much vitamin D from the sun if they’re not outside during these hours.
Environmental factors such as clouds and air pollution might also affect the amount of vitamin D a person absorbs from the sun.1
Though vitamin D absorption from sunlight changes depending on each individual, it’s important to note that most people can obtain sufficient vitamin D from their diet and supplements, Den said.
How to Optimize Your Vitamin D Absorption Safely
It’s not a good idea to skip using sunscreen to get vitamin D, especially since there has been “no proven link of sunscreen and vitamin D deficiency,” Reed reiterated.
In fact, not using sunscreen can result in severe skin damage or skin cancer, which affects more than 5.3 million people in the United States annually, Den said.8 Plus, prolonged exposure to UV rays can lead to skin dryness, burns, and other issues, he added.
“It’s excellent to spend time outdoors and stay active, but remember to protect your skin with sunscreen,” said Den.
However, that doesn’t mean that people should put vitamin D on the back burner. For most adults between the ages of 19 and 70, 600 international units (IU) or 15 micrograms (mcg) is the daily recommended intake of vitamin D, but it’s estimated that as many as 22% of Americans have a moderate deficiency, and aren’t meeting these thresholds.91
A blood test can determine if you’re deficient or at risk of deficiency.1 If that’s the case, “ten to 15 minutes of unprotected sun exposure on the face, arms, or legs a few times a week can be enough to maintain adequate vitamin D levels without significantly increasing the risk of skin damage,” said Penzi.
A study done in the United Kingdom found that just 13 minutes of midday sunlight exposure in the summer three times per week was enough to maintain healthy vitamin D levels among white adults, Reed added.10 But again, people with darker skin usually need longer exposure to sunlight to get similar amounts of vitamin D.
In addition to getting vitamin D from sunlight, you can also obtain it through daily supplements, which are widely available at most pharmacies, Den said. You can also boost your intake by adding certain fortified foods to your diet—including dairy milk, plant-based milk, and orange juice—as well as foods naturally rich in vitamin D, such as salmon, tuna, and mushrooms.1
“Most importantly, consult your physician to check your vitamin D levels and determine the best approach for you,” Den said.
DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek.
“Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more.
Keep reading for the best anti-aging products for your 20s, according to skincare professionals.
Sunscreen
“We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.”
Farmacy Green Defense Daily Mineral Sunscreen
An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup.
Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30
Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand.
Vitamin C Serum
“A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging.
Drunk Elephant C-Firma™ Vitamin C Day Serum
The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation.
Sunday Riley C.E.O. Rapid Flash Brightening Serum
This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants.
Peptides
Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.”
Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses.
Charlotte Tilbury Magic Eye Rescue Cream
This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively.
This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek.
At-Home Peel Pads
Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate.
“The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.”
According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says.
Dermadoctor Kakadu C Intensive Vitamin C Peel Pad
A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection.
KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation.
Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads
These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids.
Emollient Night Cream
“In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.”
“Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products.
Cerave Skin Renewing Night Cream
One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid.
RoC Retinol Correxion Max Hydration Creme
“The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
