Do you still get vitamin D with sun cream?: The balanced nutrition guide

October 5, 2025 •

4 min read

Despite common belief, studies indicate that regular sunscreen use does not lead to vitamin D deficiency in most healthy populations. The answer to 'Do you still get vitamin D with sun cream?' is yes, because a small amount of UVB rays still reaches the skin during typical application.

Quick Summary

This guide addresses how sunscreen and sun exposure affect vitamin D production. Explore the science behind UVB rays, the reality of imperfect sunscreen application, and alternative sources like diet and supplements for safe vitamin D intake.

Key Points

Sunscreens don't block all vitamin D synthesis: Even high-SPF sunscreens allow a small percentage of UVB rays to penetrate, which is often enough to stimulate some vitamin D production during incidental exposure.
Imperfect application is a key factor: Most people do not apply the recommended amount of sunscreen perfectly, leading to gaps in coverage that permit some UVB light absorption.
Skin cancer risk outweighs sun-sourced vitamin D: The proven risk of skin cancer from unprotected sun exposure is far greater than the risk of vitamin D deficiency for most individuals, which can be managed through other means.
Dietary sources and supplements are safe alternatives: Foods like fatty fish and fortified milk, plus supplements, offer reliable ways to get vitamin D without skin damage.
Other factors influence vitamin D production: Your latitude, season, time of day, skin color, and age all significantly affect how much vitamin D your body can produce from the sun, regardless of sunscreen use.
Combine strategies for a balanced approach: The best strategy involves using broad-spectrum sunscreen for protection, getting vitamin D from a healthy diet, and considering supplements if necessary.

The Science of Vitamin D Production and Sunscreen

How the Body Creates Vitamin D

Vitamin D is essential for bone health, regulating calcium absorption. It is primarily synthesized when skin is exposed to ultraviolet B (UVB) radiation from the sun, converting 7-dehydrocholesterol in the skin to pre-vitamin D3, which is then processed by the liver and kidneys. While the sun is a potent source, unprotected exposure carries significant risks.

Sunscreen's Role in Blocking UV Rays

Sunscreen protects the skin by absorbing or reflecting UV radiation. Chemical sunscreens absorb UV rays and convert them to heat, while mineral sunscreens use zinc oxide and titanium dioxide to reflect rays. SPF indicates a sunscreen's ability to block UVB rays, which cause sunburn and trigger vitamin D production. For example, SPF 30 blocks about 97% of UVB, and SPF 50 blocks around 98%. No sunscreen offers complete protection, and effectiveness depends on proper application.

The Verdict: Do you still get vitamin D with sun cream?

The idea that sunscreen completely prevents vitamin D synthesis is a myth, especially with typical use.

The Reality of Typical Sunscreen Use

Most studies show that regular sunscreen use in healthy individuals does not cause vitamin D insufficiency. This is because real-world application is often imperfect, with less than the recommended amount used and areas missed. These factors allow enough UVB to penetrate for vitamin D synthesis. Also, brief, incidental sun exposure throughout the day contributes to vitamin D levels.

High SPF and Vitamin D Synthesis

Even high SPF sunscreens allow some UVB penetration. The body is efficient at making vitamin D and doesn't need extensive sun exposure; prolonged exposure primarily increases skin damage risk.

Factors Influencing Vitamin D Synthesis

Several factors besides sunscreen affect sun-induced vitamin D production:

Latitude and Season: Less UVB is available further from the equator, especially in winter.
Time of Day: Midday sun has the strongest UVB but also the highest risk of damage.
Skin Color: Melanin in darker skin acts as a natural sunscreen, requiring more exposure for the same vitamin D production as lighter skin.
Age: Older adults are less efficient at synthesizing vitamin D from the sun.
Air Quality: Pollutants can reduce UVB penetration.

Safe Strategies for Vitamin D and Sun Protection

Balancing vitamin D needs with sun protection is important. Here is a comparison of different approaches.


Method	Vitamin D Benefit	Skin Damage Risk
Unprotected Sun Exposure	High potential for vitamin D production, especially during peak hours.	Highest risk for sunburn, accelerated skin aging, and skin cancer.
Strategic Sun Exposure (10-30 min)	Allows for sufficient vitamin D synthesis on unprotected skin areas like arms and legs.	Minimal risk, provided exposure is limited and sunscreen is applied afterwards.
Sunscreen (SPF 30+)	Allows some UVB penetration during typical, imperfect application for synthesis.	Drastically reduces risk of sunburn, skin cancer, and premature aging.
Dietary Sources	Provides a reliable and consistent source of vitamin D, independent of sunlight.	Zero risk of sun damage.
Supplements	Guaranteed and measurable intake of vitamin D, ideal for deficiencies or limited sun access.	Zero risk of sun damage, but requires professional guidance to avoid toxicity.

Alternative Sources of Vitamin D: Beyond the Sun

For many, diet and supplements are the safest ways to ensure adequate vitamin D levels.

Dietary Sources

Incorporate vitamin D-rich and fortified foods into your diet:

Fatty Fish: Salmon, mackerel, sardines, and tuna are excellent sources.
Fortified Foods: Many dairy products, plant-based milks, and cereals have added vitamin D.
Mushrooms: Some mushrooms, especially those exposed to UV light, contain vitamin D.
Other Sources: Beef liver and egg yolks also provide some vitamin D.

Supplements

Supplements are effective for those with deficiency or limited sun/dietary intake. A healthcare professional can advise on dosage to avoid toxicity. Supplementation is particularly useful in winter or for those indoors often.

Finding Your Balance

The evidence that it is possible to do you still get vitamin D with sun cream shifts the focus to a balanced approach to vitamin D intake. Experts, including The Skin Cancer Foundation, emphasize consistent sun protection due to the link between UV exposure and skin cancer. The best strategy combines:

Limit Unprotected Exposure: If choosing brief sun exposure (10-15 minutes) for vitamin D, do so during off-peak hours and avoid direct sun when the UV index is high.
Prioritize Sunscreen: Use broad-spectrum SPF 30+ daily during outdoor activities and peak sun hours.
Diversify Your Sources: Supplement sun exposure with dietary sources and consider supplements, especially if at risk of deficiency.

Conclusion

The concern that sunscreen causes vitamin D deficiency is largely unfounded for healthy individuals. Sunscreen allows some UVB through, enabling vitamin D synthesis during typical use and incidental exposure. For reliable and safe vitamin D levels, rely on fortified foods, a balanced diet, and supplements, which also protect against the significant risks of prolonged sun exposure like skin cancer. A balanced approach to sun safety and nutrition is key for long-term health.

For more information, consult resources like The Skin Cancer Foundation(https://www.skincancer.org/blog/sun-protection-and-vitamin-d/).

Frequently Asked Questions

No, regular use of sunscreen does not typically cause vitamin D deficiency in healthy people. Studies have found no significant link between consistent sunscreen use and insufficient vitamin D levels.

The amount varies by SPF, but no sunscreen blocks 100% of UVB. An SPF 30 blocks about 97% of UVB rays, while SPF 50 blocks 98%, leaving some rays available for vitamin D synthesis.

Since most people apply sunscreen unevenly or not thickly enough, there are always areas that receive some UVB exposure. This is often sufficient for the body's efficient vitamin D production.

Excellent non-sun sources include fatty fish (salmon, mackerel, tuna), fortified foods (milk, cereal, orange juice), beef liver, egg yolks, and mushrooms.

It is not recommended to get vitamin D from unprotected sun exposure. The skin damage risk, including sunburn, skin cancer, and accelerated aging, far outweighs the benefits of sun-derived vitamin D.

You should consider a vitamin D supplement if you have a diagnosed deficiency, limited sun exposure, darker skin, or are at higher risk. It is best to consult a healthcare provider for the right dosage.

Individuals with darker skin have more melanin, which slows down the skin's ability to produce vitamin D from sunlight. They may need more sun exposure or rely more on dietary sources and supplements.