Vitamin D vs Sunscreen

Can sunscreen cause vitamin D deficiency? Discover expert insights on balancing sun protection and maintaining healthy vitamin D levels, while prioritising skin cancer prevention and overall wellbeing.

Should we be tossing out sunscreen to prevent vitamin D deficiency?

Wearing sunscreen is a common practice to protect our skin from harmful UV rays and reduce the risk of skin cancer. However, there is a new trend where people avoid sunscreen because they believe it causes a vitamin D deficiency. Dr Spruyt, a plastic surgeon at Mediclinic Kloof, examines this shift and explores the best ways to balance sun protection with maintaining healthy vitamin D levels.

Is the battle between vitamin D and sunscreen a cause for genuine concern or simply a myth?

“The move away from sunscreen is a cause for concern. Despite the lack of evidence of increasing the risk for vitamin D deficiency, a lot of people are under the misconception that sunscreen contributes to a deficiency and that it is harmful to use it as a barrier,” explains Dr Spruyt. “However, even these proponents recommend no longer than 15 min exposure per day. We know through controlled studies that UV is a proven carcinogen linked to 90% of non-melanoma skin cancers and approximately 86% of melanomas. Sun beds pose an even higher risk for melanoma. This risk can be actively reduced by wearing a good sunscreen.’’

The importance of vitamin D in our health

While there is no risk of vitamin D deficiency from wearing sunscreen, the conversation highlights the gap in understanding the important role it plays and why it’s vital for our health.

Dr Spruyt explains the health risks adults face should they suffer from it.

”The most common risk for adults with vitamin D deficiency is osteoporosis - weak bones. People also often complain of weakness, muscle pain and joint pain. Weakened bones can result in deformity or bones that easily fracture.’’

Factors that contribute to vitamin D deficiency

“Despite being in a country with plenty of sunshine, vitamin D deficiency is common. This may be due to the working environment, where many spend the majority of their days indoors. Sun exposure is required to produce vitamin D in the skin, where Ultraviolet B interacts with protein 7-DHC, converting it into vitamin D3 (the active form of vitamin D). There is, however, also a dietary component which could contribute to deficiencies. Compared to the US and Europe, South Africans tend to eat less fatty fish such as salmon and tuna and more chicken and red meat.’’

While geographical location plays a huge role, it is not the only factor to consider. Skin colour, genetics, exposure, and diet also play an important part.

Seeking professional guidance

If you’ve found that you display the symptoms of someone who has a vitamin D deficiency, such as fatigue, hair loss, painful joints, bone and muscle pain and muscle weakness- Dr Spruyt suggests seeking professional help with the following:

• Testing vitamin D levels once or twice a year to help guide intake.
• Consuming natural sources of vitamin D such as fatty fish, cod liver oil, liver, egg yolks, cheese, as well as milk and oranges.
• Using supplements, with monitoring of blood levels to avoid vitamin D toxicity. For the general public, a daily allowance of 600 - 800 IU is enough though this could be increased for those with deficiency.

Understanding the role of sunscreen

A vitamin D deficiency is a valid concern, even in sunny places like South Africa, but the importance of wearing sunscreen can never be downplayed. Especially when one considers the long term effects of not doing so.

“Always use adequate sunscreen. I cannot stress this enough. In countries like Australia it has become law for kids in schools to wear a hat and to wear sunscreen. The long-term effects of the sun on the skin are devastating and not only for skin cancer but also for skin ageing.’’

Balancing sun protection with vitamin D synthesis

Dr Spruyt effectively puts an end to the debate about which one we need more - between the two.

‘’The answer is both. vitamin D is essential in building strong bones, immune function and muscle strength, as well as some other important metabolic functions. However, the risk of skin cancer far outweighs the risk of vitamin D deficiency and I would always recommend an SPF 50 or higher. Even with a high SPF you will still get some UV exposure. I would rather recommend dietary addition rather than lowering SPF.”

Skin cancer is the number one cancer found in Caucasians (80% of chance of skin cancer by the age of 80) and even though uncommon can also occur in people of colour.

Ultimately there is no need to sacrifice wearing sunscreen to prevent vitamin D deficiency

“Excessive sun exposure is proven to significantly increase the risk of skin cancers as well as premature skin ageing. This risk is much higher than the risk of vitamin D deficiency due to sunscreen (research shows no clinically significant increase). The risk of skin cancer cannot be reduced without sunscreen and sun protection, but vitamin D deficiency can be prevented by means of dietary and oral supplementation.’’ Dr Spruyt emphasises.

Regular check-ups with your dermatologist can also help in early detection and prevention of skin cancer.

To book a consultation with a dermatologist click here.