Vitamin D plays a crucial role in maintaining a healthy life. It strengthens our bones, hair, muscles, teeth and increases our immune systems. Though it helps us in so many ways, it is the most available and cost-free vitamin existing in our mother nature because we can get it directly from the sun. However, most of us are afraid that sunscreen blocks vitamin D synthesis. And we often get confused between should we go under the sun without sunscreen but it will burn our skin or should we go with sunscreen but it will inhibit vitamin D synthesis and will make no difference. Today, I am Zinat Yesmin Juthika, a skin enthusiast, will break this conventional myth.
The Importance of Vitamin D
Vitamin D is not just a vitamin but a hormone that has many benefits. It regulates calcium levels, supports the immune system, maintains cardiovascular health, strengthens bones, hair, nails and muscles. Vitamin D deficiency can cause serious health problems including bone decay, muscle pain, foot pain, weakness, depression, hair fall, lack of attentiveness etc.
Does Sunscreen Block Vitamin D Synthesis?
We have the misconception that sunscreen blocks vitamin D synthesis by blocking UVB of the sun that helps produce Vitamin D, is completely wrong. Dermatologists like Dr. Henry W. Lim and Dr. Cara McDonald emphasize that even high SPF sunscreens allow enough UVB to penetrate the skin, enabling vitamin D synthesis while preventing harmful sun damage.
Whenever we are applying sunscreen, there are certain areas that usually aren’t covered with sunscreen, for example, our hair line, our eyes, the middle of the finger, our body ( UVB can enter through our clothes) etc. Interestingly, most of the people do not apply enough sunscreen that can block UVB and those who do can still produce vitamin D. Basically, if one applies generous sunscreen, there is a little amount of UVB will penetrate the skin which is enough for a human being.
The Risk of Unprotected Sun Exposure
Though vitamin D is essential, unprotected sun exposure can cause serious harm. UV radiation from the sun is a proven carcinogen (a substance capable of causing cancer in living tissue) which causes skin cancer, premature aging, eye damage etc. Using sunscreen can reduce this carcinogen by almost 40% and melanoma by almost 50%.
Even a short period of sun exposure can harm our skin leading to a long-term skin problem. Therefore, continuous use of sunscreen is essential for all.
Achieving Vitamin D Without Compromising Skin Health
Doctors suggest that daily intake of at least 600 IU vitamin D supplement or weekly 40000 IU should be taken if one doesn’t have enough exposure to sun. They also suggest that sunbathing for an hour throughout a week (almost 8 minutes a day) is enough for a human. Besides, there are many vitamin D rich foods like fatty fish, egg yolks, red meat etc.
Experts recommend that people should intake vitamin D, particularly for individuals who are at higher risk of deficiency, such as older adults, people with darker skin, and those with certain medical conditions. Depending on the results, healthcare providers may suggest appropriate supplementation.
Consumption of vitamin D or balancing vitamin D level doesn’t require sacrificing your skin health. Sunscreen is crucial as it protects our skin from harmful UVB rays. However, there are many other options by which you can balance your vitamin D level. Basically, balancing between protecting your skin and maintaining the desired level of vitamin D is the key to maintaining a healthy, beautiful skin and health.
