Vitamin D & Sunscreen Can We Have Both?

First published in Woopi News in December 2025

As the weather warms up, it is a great time to discuss vitamin D and sun protection. Most Australians know that sunshine is essential for vitamin D, but far fewer realise just how vital this nutrient is — or how our choice of sunscreen can influence health. Vitamin D deficiency is linked to a wide range of chronic conditions, including fatigue, depression, autoimmunity, low immunity, bone loss, metabolic issues, and hormonal imbalance. Managing sun exposure wisely while protecting your skin is essential for good health.

The sun emits two main types of ultraviolet radiation: UVA and UVB. Vitamin D production relies specifically on UVB radiation, which makes up less than 5% of total UV rays, and prevails when your shadow is shorter than you, typically between 10am and 4pm. UVB is powerful — it enables vitamin D synthesis but is also the primary cause of sunburn and DNA damage that can lead to skin cancer. UVA acts differently: it penetrates deeper into the skin and can inhibit vitamin D production, helping to regulate levels.

Choosing the right sunscreen helps ensure we stay protected without blocking all beneficial UVB. Studies show that broad-spectrum sunscreens, which protect against both UVA and UVB, are the most effective overall, as they enable better vitamin D synthesis than a product that only protects against sunburn. Individual UVB doses necessary for maintaining optimal vitamin D levels are lower than those that cause sunburn, regardless of skin tone.

Sunscreen ingredients matter. Common chemical UV filters such as oxybenzone and octinoxate are linked to negative effects on human and environmental health, and have been banned in some US states, including Hawaii. The US Environmental Working Group (EWG) have reported “The Food and Drug Administration, which oversees sunscreen safety, said in 2021 that out of 16 ingredients it reviewed, only two – zinc oxide and titanium dioxide – are “generally recognized as safe and effective,” or GRASE, based on the available information”. Zinc oxide offers broad spectrum protection, while titanium dioxide predominantly protects against UVB.

A helpful way to choose safer sunscreen options is to check their rating on the Yuka app or EWG’s Skin Deep website, which score products for health impacts. While my Miessence Reflect Outdoor Balm has not been assessed, I will continue to use it, as it is a mineral zinc-based sunscreen that has been my product of choice for over ten years.

This summer, aim for a healthy balance: sensible sun exposure, thoughtful skin care, and safer sunscreen choices that support your wellbeing — not undermine it.