If you wear sunscreen every day, you’re already doing one of the best things you can for your skin. Dermatologists have said it for years: daily SPF is non-negotiable if you want to reduce sun damage, wrinkles, and your risk of skin cancer.
New research, including a 2025 study published in the British Journal of Dermatology, shows that using SPF 50+ every day may slightly lower vitamin D levels, especially in people who already get limited sun exposure. But that doesn’t mean you should toss out your sunscreen, you just have to know how it actually works, what recent studies say about its effects on vitamin D, and what you can realistically do to keep both your skin and bones in good shape.
Why People Worry About Sunscreen and Vitamin D
You follow the advice, apply a high-factor sunscreen every day before the UV index hits 3, and you feel good about protecting your skin. But then you see a headline saying “daily SPF 50+ linked to vitamin D deficiency” and you pause. Could your sun-safe habit be cutting off your body’s vital vitamin production? This lingering question still bothers a lot of people. If sunscreen blocks the sun, is it also blocking your body’s ability to make vitamin D? The answer isn’t as black and white as it might seem.
Your skin produces vitamin D when exposed to UV-B rays from sunlight. Sunscreen is designed to block UV-B (among other wavelengths) and prevent sunburn and skin damage. On paper, this indicates a conflict: sunscreen blocks UV-B — less vitamin D production. Yet a review in the British Journal of Dermatology concluded that there is little robust evidence that daily sunscreen use in real life setting causes low vitamin D levels.
Another key publication found that broad-spectrum sunscreens with UVA and UVB protection are unlikely to affect vitamin D in healthy people, though they noted the absence of trials with very high-SPF products.
What Other Studies Show
The 2019 review in the British Journal of Dermatology pooled data from experimental, field, and observational studies. Experimental studies (in lab-settings) showed sunscreen could lower vitamin D production, but field and observational studies found little or no association between sunscreen use and vitamin D deficiency. OUP Academic
One field-trial during a sun-holiday showed that people using SPF 15 sunscreen still had a significant increase in serum vitamin D over the week.
Another recent research indicates that while standard sunscreen use doesn’t appear to pose major vitamin D risk, no large trial has yet tested daily use of high-SPF (example, SPF 50+) under varied conditions. Those are the gaps the experts point to.
How Sunscreen Protects Your Skin
Sunscreen is designed to shield the skin from ultraviolet (UV) radiation, mainly UVA and UVB rays. UVB is the main cause of sunburn and plays the largest role in triggering skin cancer. UVA penetrates deeper and contributes to premature aging and DNA damage.
When you apply sunscreen, ingredients like zinc oxide, titanium dioxide, or chemical filters such as avobenzone absorb or reflect these rays before they reach the skin. This dramatically reduces the risk of cellular damage, and consistent sunscreen use can cut skin cancer risk by up to 50%.
That’s why dermatologists recommend using a broad-spectrum SPF 30 or higher every day, even when it’s cloudy or cold. But there’s a catch: the same UVB light that sunscreen blocks is also what triggers your skin to produce vitamin D.
The Vitamin D Connection
Vitamin D, often called the “sunshine vitamin,” is made when UVB rays strike the skin and convert cholesterol into vitamin D3. From there, the liver and kidneys process it into its active form, which helps the body absorb calcium, supports immune health, and maintains bone strength.
But what happens when you regularly block UVB light?
That’s been the focus of ongoing debate for decades. Earlier studies suggested that sunscreen use, often applied unevenly or in thin layers, didn’t make much difference in vitamin D production. However, newer controlled studies using SPF 50+ every day tell a more precise story.
In 2024, Australian researchers running the Sun-D Trial followed more than 600 adults for a year. Those who applied SPF 50+ daily showed a smaller rise in vitamin D levels through summer compared to people who used sunscreen only occasionally. By the end of winter, nearly half of the daily sunscreen users were vitamin D deficient, compared with about one-third of the control group.
These findings don’t mean sunscreen causes deficiency on its own, rather it shows that in people who already get little direct sun, consistent high-SPF use can make a difference.
Why Your Skin Type and Location Matter
Not everyone’s skin reacts to sunlight the same way. The amount of vitamin D your body can make depends on several factors:
Latitude: Those living farther from the equator, such as northern Europe, Canada, or the southern regions of Australia get less intense UVB radiation, especially in winter.
Time of day: UVB levels are highest between 10 a.m. and 3 p.m., but this is also when sun damage risk is greatest.
That means a fair-skinned person in a sunny climate might get enough vitamin D even with sunscreen on, while someone with darker skin living in a colder, less sunny region might struggle to maintain healthy levels.
Who Should Take Extra Care?
There are certain groups who may face higher risk of low vitamin D if sunscreen use is very high and sun-exposure limited:
- Skin tone: Melanin, the pigment that gives skin its color, acts as a natural sunscreen. People with deeper skin tones need longer exposure to produce the same amount of vitamin D as those with lighter skin. vitamin D production).
- People who cover most of their skin for cultural, religious or occupational reasons, reducing UV exposure further.
- Older adults whose skin’s capacity to produce vitamin D is reduced.
- Very diligent users of high-SPF + long-clothing + shade such that UV-B exposure is extremely restricted.
- Lifestyle: Working indoors, wearing long sleeves, or using sun-protective clothing can all reduce UV exposure.
For these groups, the standard assumption that sunscreen doesn’t affect vitamin D might not hold fully and monitoring or supplementation may make sense.
The Balance Between Skin Safety and Vitamin D
Protecting your skin doesn’t have to come at the expense of your vitamin D. The goal isn’t to skip sunscreen, but to adjust your habits intelligently.
Health authorities such as the U.S. National Institutes of Health (NIH) and Australia’s Cancer Council recommend combining brief, unprotected sun exposure with ongoing sun safety practices. For example, exposing your arms and face to sunlight for 5–10 minutes a few times per week (depending on your skin tone and location) can often be enough for vitamin D synthesis, without significantly raising your skin cancer risk.
If you spend most of your time indoors or live in areas where the UV index rarely exceeds 3, supplements or fortified foods are safer and more predictable ways to meet your needs.
Food & Supplement Tips for Vitamin D
Vitamin D is one of the few nutrients your body can make on its own but if sunlight isn’t reliable, diet and supplements fill the gap. Food sources of vitamin D include; Fatty fish such as salmon, mackerel, and sardines. Fortified dairy or plant-based milk and eggs (specifically the yolks).
Good food sources: 3.5 oz (100 g) of cooked salmon gives 400–500 IU; fortified plant-milk or dairy may provide 100–150 IU per serving.
Supplements: For most adults, the NIH recommends a daily intake of 600 IU (15 ug), increasing to 800 IU (20 ug) for older adults. In practice, this often means a daily supplement, especially in winter or for those with limited sun exposure. Always follow label instructions and check with your doctor if you take other medications.
Note: A 2023 review in Nutrients Journal found that vitamin D supplementation was effective in maintaining adequate blood levels even among people who used sunscreen daily. Over-supplementation, however, can cause toxicity, so always stick to the label directions and avoid exceeding 4,000 IU per day unless advised by a healthcare provider.
3 Common Myths About Sunscreen and Vitamin D
It’s easy to come across conflicting advice online about sun exposure. Let’s clear up a few misconceptions:
1 “Sunscreen completely blocks vitamin D production.”
Not true. Even SPF 50+ doesn’t block all UVB, it filters about 98%, meaning small amounts still reach the skin.
2. “You need to tan to make vitamin D.”
Also false. Vitamin D synthesis happens before your skin visibly darkens. Tanning and burning increase skin damage, not benefits.
3. “Winter sunlight doesn’t matter.”
Partly true. In high-latitude regions, UVB levels can be too weak in winter to trigger vitamin D production, so diet and supplements become essential during those months.
When to Check Your Vitamin D Levels
If you wear sunscreen daily and spend little time outdoors, it’s reasonable to wonder whether your vitamin D levels are where they should be. Some signs of low vitamin D include persistent fatigue, bone or muscle weakness, frequent illness, or mood changes.
Routine testing isn’t necessary for everyone, but if you’re in a high-risk group; darker-skinned, older adults, people who cover most of their skin, or those living in low-sunlight regions, it can be worth asking your healthcare provider for a blood test. In many countries, vitamin D testing is recommended only for specific risk profiles, but over-the-counter supplements are widely available and safe at standard doses.
