Many people have heard about how Vitamin D can help reduce one’s risk of cancer. But we’ve also heard about how sun exposure can increase our risk of skin cancer. So where’s the balance between Vitamin D and sunscreen?

I don’t know about you, but I definitely have memories of my mom yelling after me to put on sunscreen when we went to the pool or amusement park. Cancer survivor that I am, I’m now the one harping on everyone to get their Vitamin D, but also to wear sunscreen. Isn’t it fascinating how quickly we turn into our mothers?…

So where do we find the balance? How much Vitamin D do we need, and how much sun exposure is too much?

Vitamin D and Cancer

Vitamin D is a fat-soluble substance that helps regulate our calcium and phosphorous so our bodies can build strong bones and teeth. Our bodies can acquire Vitamin D through foods like fatty fish, eggs, and Vitamin D fortified milk and cereals, or through supplements and, of course, sun exposure.

While its importance in our daily lives and bone health is well understood and standard knowledge, the connection between cancer and Vitamin D levels is still under investigation.

Scientists saw that communities closer to the Equator tended to have fewer cancer patients, while those living at higher latitudes had higher numbers. Similarly, some studies suggested that higher Vitamin D levels decreased the risk of colorectal and breast cancer by a whopping 50% or more.

However, studies on the correlation between Vitamin D and cancer haven’t been consistent enough for scientists to make any solid conclusions. (Of course not, because goodness knows cancer has to be complicated and complex in every way imaginable, amiright?)

Additionally, there’s always the fact you can have too much of a good thing, and other studies suggest that having too much Vitamin D can also lead to health problems, like hard calcium deposits in soft tissues. So that’s fun.

(By the way, there are tons of papers, studies, and resources online regarding Vitamin D and cancer if you’d like to dig into this topic deeper. For this article I’m largely referring to these pages – here, here, and here – if you’d like to get started in your own research. And of course, if you have any questions about your Vitamin D levels and if you should be taking supplements, you should check with your doctor.)

How Much Sun Exposure Do I Need?

I was actually surprised to learn how little sun exposure we need to have adequate levels of Vitamin D. We don’t need to be outside for hours on end, and if you’ve gotten a sunburn then you’re probably already beyond the time needed.

(I know, some of y’all are super fair-skinned and burn in approximately 30 seconds. I’ll get to that in a moment.)

There’s no hard and fast rule as to how much sun exposure is optimal. However, if you have a lighter skin tone, you probably only need about 15 minutes of direct sunlight several times a week. And it doesn’t have to be all in one go – you could do a couple minutes outside a few times a day. And it’s not like you have to be half-naked in the backyard, even just having your arms and legs exposed is enough.

Those who are darker-skinned, obese, or have liver or kidney problems may need more sun exposure for their bodies to produce adequate Vitamin D levels. The exact amount of time varies for each of those factors. Those with very dark skin tones could need as much as a couple hours of sun exposure a day for adequate Vitamin D levels. (I know, that’s not always feasible, which is where food and supplements come in handy!) Additionally, the sun exposure needs to be direct – shade and clouds don’t count.

Can’t I Just Sit By A Window?

Nope.

I know, I’m a killjoy sometimes. I wish sitting by a window was sufficient, too, especially when it’s sunny but cold and I don’t feel like being outside.

Sunlight contains both UVA and UVB rays with UVB being the ones your body needs to produce Vitamin D. However, the glass in most windows prevents UVB rays from reaching your skin.

So by all means, sit by a window for the warmth and happy, cozy feelings it provides! But it’s not a replacement for actually being outside.

So… Vitamin D and Sunscreen?

Even if you’re still moping about not getting enough Vitamin D through a window, y’all should be super stoked about this one!

There’s a common misconception that sunscreen blocks the sun rays needed for Vitamin D production. These believers thus say it’s better to be running around au naturale rather than wear sunscreen.

It’s true that sunscreens block UVB rays to the skin. But studies have shown that even perfect, liberal use of sunscreen will not block UVB such that it causes a Vitamin D deficiency. In fact, studies have suggested that people using sunscreen daily can even maintain their Vitamin D levels. So you can have Vitamin D and sunscreen!

(Don’t believe me? There are, again, a ton of sources that verify this. But you can check out here, here, and here to get you started.)

So using sunscreen won’t negatively affect your Vitamin D levels. And it helps protect you from sunburn and skin cancer! It’s a win-win!

I know, I know, my inner teenager is rolling her eyes at having to wear sunscreen. She simply can’t be bothered. But the cancer survivor in me is realizing the hassle of applying sunscreen and practicing safety in the sun is totally worth not having to go through cancer treatment again!

A few natural sunscreens I’ve tried and liked.

What Should I Look For in a Sunscreen?

By now, you’ve likely heard about how oxybenzone and octinoxate (common sunscreen ingredients) can bleach coral reefs. You don’t even have to be at the beach swimming in the ocean for this to be problematic. Showering at home can put these compounds in our waterways that eventually reach the ocean. So it doesn’t matter where you live, these chemical compounds affect our ocean life…with potential negative impacts on your own health as well.

Zinc oxide and titanium oxide have been shown effective as natural sunscreen ingredients that don’t negatively impact our oceans and health.

It’s important to remember, though, that whatever sunscreen you get should be non-nanoparticle. Nanoparticles are able to get through your skin’s barrier and into your system, whereas non-nanoparticles will sit on top of the skin… You know, where you want them if they’re supposed to help protect you from the sun. It’s our skin that needs the protective layer, not our internal organs.

Look for sunscreens that are broad-spectrum, meaning they protect you from both UVA and UVB rays. While UVB rays are the ones with the bad rap for skin cancer, UVA rays can also lead to skin cancer, as well as wrinkles and aged-looking skin.

Contrary to popular opinion, you don’t need a super high SPF to provide adequate sun protection. SPF 15 to 30 is enough. Once you get above SPF 30, the difference in effectiveness is so marginal that it really doesn’t matter. (Ex: SPF 30 blocks about 97% of UVB rays, SPF 50 blocks 98%, and SPF 100 blocks 99%.) If you’re applying sunscreen as directed, which is every two hours or less, then you’re already getting sufficient protection with humble little SPF 30.

But Natural Sunscreen Leaves My Skin Looking White…

You’re right, it does. The zinc or titanium oxide leaves a whitish appearance on the skin. Because it’s non-nanoparticle, it stays on top of the skin like it should. Rubbing in the sunscreen helps reduce the white appearance, but in my limited experience, it doesn’t go away entirely.

Annoying? Sure. After all, most people are going for a tanned look, so why would we want to appear whiter?

Well, consider the alternatives. You could use the familiar non-natural sunscreens that are destroying ocean life. They may even interfere with your own endocrine system seeing as its ingredients have been found in human breast milk. You could avoid sunscreen altogether and limit exposure by staying in the shade or indoors. You could wear long sleeves and pants, hats, and sunglasses to help minimize sun exposure.

Or you can see the white layer as evidence of the places you’ve applied it, be thankful it’s doing its job, and have warm fuzzy thoughts that this product is better for both you and the environment.

(By the way, long sleeves and pants are still a good option regardless. I’m certainly not knocking that at all.)

Some Natural Sunscreens to Consider

I’ve only tried a few natural sunscreens, so I have limited experience to share. But if you’re not sure about the options I list here, there are several sites that list good options. Check out this one, this one, and this one.

Banana Boat

The first I had tried was a natural mineral sunscreen for babies from Banana Boat. I’m sure it did its job well enough, but I could not for the life of me get the white look to go away. I looked like I had wiped white paint all over myself… I’m sure it does a great job, it certainly went on easily enough, and it would be great for babies since they don’t care about all that white stuff. (It’s made for babies, after all. But I was at a large grocery and my options were limited so that’s what I grabbed.)

Facial Sunscreen

Next I tried this facial moisturizer with SPF 30 from Juice Beauty. (Think Dirty rating is 0, clean.) It had been recommended by a friend, and I found it at Ulta, which was convenient enough. I appreciated that this could be used as a daily moisturizer and already had sunscreen in it.

Bare Republic

During the same Ulta trip, I picked up a sunscreen stick from Bare Republic, that also happened to include a trial size of their facial sunscreen. I’m a big fan of both of these. A little of the facial sunscreen goes a long way, so it lasts quite a while. It has a cream-to-powder feel to it. Though that felt different at first, it also didn’t make my skin feel greasy or heavy.

The sport stick goes on smoothly, rubs in easily, and smells like coconut vanilla – vacation in a bottle. (EWG rating for both is 3.) Oh, and Bare Republic also has some tinted sunscreens, so you’re not limited to just looking ghostly white.

100% Pure

Recently I made a purchase from 100% Pure, and they had an offer for a free Yerba Mate Mist with SPF 30 once you spent a certain amount of money. Granted, if you’re truly going for clean and green products you typically want to avoid sprays and opt for creams or powders. But this product has a Think Dirty rating of 0 (clean as can be), and I love how easy it is to apply.

Testing Them Out

I recently put all these sunscreens to the test (except the Banana Boat one) when I went to Michigan in the middle of June. My goals were to sit outside enjoying the sun, read a lot, and join my dad in his fishing boat on the lake. So I spent a lot of time in the sun that week! As such, I also applied a lot of sunscreen, and I have to say I’m pretty happy with all of them!

I’ve also seen Beautycounter advertise a couple sunscreens that rank well. I’m a fan of the couple Beautycounter products I tried right after radiation. At some point I’d like to try their sunscreen line as well.

If you have any other natural sunscreens you prefer, feel free to leave them in the comments!

Summary of Vitamin D and Sunscreen

I know, I just threw a ton of info at you. So in case you scrolled to the bottom for the quick notes, here ya go.

• Vitamin D is incredibly important for bone health. It may also play a role in decreasing the risk of cancer, but there aren’t consistent results in scientific studies.
• Vitamin D can be obtained from sun exposure, food consumption, or supplements.
• If you’re light-skinned, you may only need about 15 minutes of sun exposure a few times a week to get adequate Vitamin D levels. Don’t expose yourself so long your skin burns.
• If you’re darker-skinned, obese, have liver or kidney problems, or live in a region with limited sunlight, you may want to talk to your doctor about adding a Vitamin D supplement to your regimen.
• Your body cannot produce Vitamin D when there’s a window between you and the sun. However, sunscreen does not seem to inhibit Vitamin D production, so there’s no good excuse not to wear it.
• Mineral-based sunscreens are better for both you and the environment, even if you don’t live by the ocean. Look for sunscreens that contain zinc or titanium oxide, are broad-spectrum, and non-nanoparticle. You don’t need high SPF sunscreen, SPF 15 to 30 will do the trick.

Did this article change your thoughts about Vitamin D and sunscreen? Let me know in the comments!

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