By Breelyn Vanleeuwen, PA-C | Founder & CEO of Daily Shade
I get this question frequently. It usually comes from a well-meaning place. Someone read something, saw something on social media, heard it from a friend who heard it from someone else. And now they're wondering if wearing sunscreen every day is secretly tanking their vitamin D levels.
It's a fair question. It deserves a real answer, not a dismissal, not a panic. So let's actually dig into it. I'm a PA-C. I have 15 years of clinical experience, a patent on a sunscreen formulation, and four kids I put sunscreen on every single day. I have strong opinions about this topic that are rooted in research, not fear. Here we go.
First: what does your body actually need?
Vitamin D is not optional. Your body uses it for everything. Bone density, immune function, mood regulation, insulin secretion, calcium absorption, reducing inflammation, and research increasingly links adequate levels to lower rates of certain cancers and cardiovascular disease.
The NIH recommends 400 IU daily for children up to 12 months, 600 IU for people ages 1 to 70, and 800 IU for adults over 70. But those are the minimum thresholds to prevent deficiency. Optimal levels for real health function are a different conversation. Most functional medicine clinicians and endocrinologists aim for a serum 25-hydroxyvitamin D level somewhere in the range of 30 to 50 ng/mL, and some research suggests even higher for immune optimization. Mayo Clinic
Here's the uncomfortable truth. Roughly 41% of people in the United States have a vitamin D insufficiency. Nearly half. This is a real and widespread problem. But the cause is almost never sunscreen. It's a combination of indoor lifestyles, northern latitudes, limited dietary sources, and the simple fact that most people are not outside getting meaningful sun exposure on a regular basis regardless of whether they're wearing SPF. Healthline
How your body actually makes vitamin D.
When UVB rays from the sun hit your skin, they trigger a process that converts a cholesterol compound in your skin into vitamin D3. Your liver and kidneys then convert that into the active form your body uses.
Here's a number that matters: approximately 95% of the rays we experience daily are UVA rays, which cause skin aging but cannot initiate vitamin D production. Only the remaining 5% are UVB rays, which do trigger vitamin D synthesis but also cause sunburn. Hackensack Meridian Health
So even on a day you spend entirely outside without any sunscreen, only a small fraction of the UV you're absorbing is actually contributing to vitamin D production. The rest is aging your skin and accumulating damage that compounds over decades.
So does sunscreen actually block vitamin D?
In controlled lab settings, yes, high SPF sunscreen applied at the full recommended amount significantly reduces UVB penetration. But here's what the real-world research actually shows, and this part surprises people.
Studies have shown that sunscreen used at maximum recommended amounts did not lead to lower vitamin D levels in participants. Why? Because no one applies sunscreen at laboratory levels. In real life, people apply less, miss spots, sweat, swim, and go outside repeatedly. A small amount of UVB gets through. A 2024 update in the Journal of Investigative Dermatology confirmed that real-world sunscreen use allows some UVB penetration, resulting in modest vitamin D production even with sunscreen on. Hackensack Meridian HealthDot & Key
There's also this: one study found that blocking UVA rays through sunscreen actually reduced the degradation of vitamin D in the skin, meaning sunscreen might help keep vitamin D levels more stable, not less. Hackensack Meridian Health
Now, full transparency. A recent Australian study found that using SPF 50+ every single day, on every area of exposed skin, on all days when the UV index reaches three or more, can increase the risk of vitamin D deficiency. Their conclusion was not to abandon sunscreen, but that people using high SPF daily may want to consider a vitamin D supplement. aol
That is a reasonable and honest conclusion. And it's exactly the kind of nuance I want to give you rather than a sweeping reassurance that papers over real questions.
The bottom line from a PA-C and a mom.
If you are living a normal life, going outside, getting incidental sun exposure on your hands and face and arms during daily activity, wearing sunscreen on your kids before the pool and the park and school, you are almost certainly not vitamin D deficient because of sunscreen.
For light-skinned individuals, about five minutes of unprotected sun exposure was enough to trigger vitamin D production. That amount can be achieved simply by walking to your car. Hackensack Meridian Health
The vitamin D deficiency epidemic in this country is not a sunscreen problem. It is a lifestyle problem. It is an indoor-living, processed-food, no-time-outside problem. Sunscreen is not the villain here.
What you should actually do: get your levels checked. A simple blood test tells you exactly where you are. If you're low, supplement. Vitamin D3 supplements are inexpensive, widely available, and highly effective. Adults under 65 should generally take 600 to 800 IU of vitamin D3 daily, and those 65 and older need 800 to 1,000 IU. If you're clinically deficient, your doctor will guide you toward a therapeutic dose. WebMD
Supplement your vitamin D. Protect your skin. These two things are not in conflict.
Why I'm telling you all of this.
Daily Shade is the owner of a patent to put topical vitamin D in a mineral based sunscreen. How cool is that?! It's another way to supplement for those worried about Vitamin D. I'll write more about this patent and how we plan to use it at a later post.
Because I built Daily Shade to protect your family's skin without asking you to choose between sun safety and overall health. Our formula uses 20% non-nano zinc oxide as the sole active UV filter, with zero chemical boosters, zero hidden ingredients, and a formulation designed by a clinician who thinks about the full picture, not just the SPF number on the label.
Good sunscreen doesn't put you at war with your body. It protects the part of you that's most exposed while you go live your life outside. Which is exactly where you should be. Get your levels checked. Go outside in the morning for 5 minutes. Then put on your sunscreen. Take your D3 if you need it (or maybe we have something for you coming...)
FAQ
Does sunscreen completely block vitamin D production? No. Real-world sunscreen use, where people apply less than lab-recommended amounts, miss areas, and reapply imperfectly, allows enough UVB penetration to support modest vitamin D production in most people. Lab studies show significant reduction, but population studies show minimal impact on actual blood levels.
How much vitamin D do I actually need per day? The NIH recommends 600 IU daily for most adults and 800 IU for those over 70. However, many clinicians target a blood level of 30 to 50 ng/mL as the functional optimal range. If you're deficient, a therapeutic dose prescribed by your doctor may be significantly higher.
How do I know if I'm vitamin D deficient? The only reliable way is a blood test measuring your 25-hydroxyvitamin D level. Symptoms of deficiency can include fatigue, bone pain, muscle weakness, low mood, and frequent illness, but many people have no obvious symptoms at all.
Should I skip sunscreen to get more vitamin D? No. The risks of unprotected UV exposure, including skin cancer, accelerated aging, and cumulative sun damage, far outweigh the vitamin D benefit. Supplement with D3 instead. It's safer, more reliable, and more effective than intentional sun exposure.
What makes Daily Shade different from other mineral sunscreens? Daily Shade holds a patent on its formulation, which uses 20% non-nano zinc oxide as the sole active UV filter with zero chemical UV boosters. It is 99.4% naturally derived, vegan, ghost-face free, and formulated by a PA-C with 15 years of clinical experience.
Can I get enough vitamin D from food? Some foods contain vitamin D, including fatty fish like salmon and mackerel, egg yolks, and fortified dairy. But dietary sources alone are rarely enough to maintain optimal levels, which is why supplementation is recommended for most adults.