Can using sunscreen give you vitamin D deficiency?

Let’s talk vitamin D. Everyone needs vitamin D for bone growth and healthy immune systems. You may know of this vitamin as the one your skin creates when it’s exposed to the sun.

This can be confusing, since sun safety—like wearing sunscreen and staying in the shade—is vital to lowering your سرطان پوست risk. Most skin cancers are caused by damage from the sun’s ultraviolet (UV) radiation, so sun protection is the best way to reduce your risk. But many people worry about daily sunscreen use blocking the body’s ability to absorb the sun’s rays and produce vitamin D.

Is using sunscreen blocking my vitamin D?

Not entirely. Studies have found that people who wear sunscreen every day can still maintain healthy levels of vitamin D. Even when using broad spectrum sunscreen with a high sun protection factor (SPF), UVB rays still reach your skin. If you use sunscreen with SPF 30, it filters out 97% of the sun’s rays—leaving some UVB rays to reach your skin. And it doesn’t take lots of sun exposure for your body to make vitamin D. Spending even four to 15 minutes outside during midday a few times a week is enough time to maintain healthy levels of vitamin D—even when wearing sunscreen.

You may have heard that going in the sun for 10 or 15 minutes without sunscreen a couple times a week so you can produce vitamin D is ok. However, that’s still enough time for the sun to damage your DNA, which can increase your skin cancer risk.

You don’t want to overdo it on vitamin D. If you spend time outside without protecting your skin, you could be damaging your skin without even getting the vitamin D benefits. That’s because–like any vitamin—there is an ideal amount for your body to function properly; your body doesn’t want too much. If vitamin D builds up in your body, it can increase the calcium levels in your blood, causing damage to your body called vitamin D toxicity. This is rare, but you should consider it when taking supplements.

How else can I get vitamin D safely?

Did you know you can actually get vitamin D in other ways aside from the sun?

That’s because you can eat your vitamin D! Vitamin D is naturally found in some seafood, beef, liver and eggs. And food manufacturers fortify other foods, like milk, cereal and orange juice, with vitamin D so you can consume enough. Check food labels to find out if they’ve been fortified with vitamin D. It’s ideal, though, to get your vitamin D from foods where it’s naturally occurring, not from fortified foods.

Supplements are another way you can make sure you’re getting enough vitamin D. Be careful you’re not exceeding the daily limit, which is 600 International Units (IU) per day for most people. Babies should get less, and people over 70 may need a little more. If you take a daily multivitamin, it’s likely there’s vitamin D in it. If you have certain medical conditions, you may have different needs for your vitamin D supplements—follow the recommendations of your health care provider.

What about tanning beds—is that a safe way to get vitamin D?

Nope! You should always avoid using tanning beds and sun lamps. These devices expose you to UVA rays, which are نه the type of ultraviolet rays that help your skin make vitamin D. Exposure to UVA rays damages your skin, accelerates signs of aging and greatly increases your skin cancer risk.

Most people don’t need to worry about their vitamin D levels—but if you’re concerned, you can talk to your health care provider at your routine check-up and have your levels checked with a blood test. If you are vitamin D deficient, your health care provider can help you find safe ways to increase your vitamin D levels.

So, don’t be afraid to slather on the sunscreen to protect your body! With the right foods and possibly supplements, you’ll have enough vitamin D without putting yourself at risk for skin cancer.

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