Does Your Body Still Absorb Vitamin D with Sunscreen?

November 4, 2025 •

4 min read

Research indicates that typical sunscreen use does not lead to vitamin D deficiency in healthy people. This debunks the myth, confirming that individuals can protect themselves from the sun and maintain adequate vitamin D levels.

Quick Summary

The body can still produce vitamin D with sunscreen use because no sunscreen completely blocks UVB rays. Small amounts of sun exposure and dietary sources help maintain healthy levels.

Key Points

Debunked: Sunscreen does not entirely block vitamin D absorption; enough UVB rays pass through to trigger synthesis.
Partial Blockage: Even high SPF sunscreens block only 97-98% of UVB rays, leaving a small amount for vitamin D production.
Real-World: Studies show that sunscreen users do not typically suffer vitamin D deficiency, as most don't apply it perfectly.
Skin Safety: Protecting your skin from UV damage, and reducing cancer risk, outweighs the impact on vitamin D synthesis.
Alternative Sources: Vitamin D intake is available through diet and supplements.
Incidental Exposure: Brief sun exposure can contribute to healthy vitamin D levels.
Other Factors: Vitamin D production is influenced by skin tone, latitude, and season, not just sunscreen use.

The Science Behind Vitamin D and Sunscreen

Vitamin D production starts when the skin is exposed to UVB rays from the sun. These rays interact with 7-dehydrocholesterol in the skin, converting it into pre-vitamin D3. The body then processes this into active vitamin D. Sunscreen creates a barrier that either absorbs, reflects, or scatters the sun's UV radiation, preventing it from damaging the skin.

Why Sunscreen Doesn't Completely Block Vitamin D Production

No sunscreen provides 100% protection from UVB rays. An SPF 30 sunscreen filters about 97% of UVB rays, leaving a small percentage to reach the skin. This remaining exposure often triggers vitamin D synthesis. Most people do not apply sunscreen perfectly or in the generous amounts used in lab testing, increasing incidental UVB exposure. Short periods of incidental sun exposure, such as walking to your car, can contribute to vitamin D production without damaging the skin.

Real-World Evidence and Study Findings

Studies have investigated the connection between sunscreen use and vitamin D levels. The consensus is that consistent sunscreen users do not develop vitamin D insufficiency. A British Journal of Dermatology review concluded that there is little evidence that sunscreen decreases vitamin D concentration in real-life settings. Study authors emphasize that concerns about vitamin D should not negate skin cancer prevention advice. Some trials showed that vacationers using sunscreen had increased vitamin D levels, suggesting more time outdoors. An Australian trial found that daily high-SPF sunscreen use was associated with slightly lower vitamin D levels compared to discretionary use, but did not cause widespread deficiency in a healthy population.

Factors Affecting Your Vitamin D Levels

While sunscreen's impact is minimal, other factors have a larger effect on the body's ability to produce vitamin D. These include:

Geographic Location and Season: Proximity to the equator and the time of year influence UVB radiation intensity. At higher latitudes, especially in winter, very little vitamin D production occurs, even without sunscreen.
Skin Tone: Melanin in darker skin reduces the amount of UVB penetration. People with darker skin tones need more sun exposure to produce the same vitamin D amount as those with lighter skin.
Time of Day: UVB rays are strongest during midday, typically between 10 a.m. and 4 p.m., making this the most efficient time for vitamin D production.
Age: The body's ability to produce vitamin D from sunlight decreases with age.

How to Get Enough Vitamin D Safely

Health experts do not recommend forgoing sun protection to boost vitamin D, given the risks of unprotected sun exposure. Instead, they advise getting vitamin D from safe sources, such as diet and supplements.

Foods Rich in Vitamin D

Fatty Fish: Excellent sources include salmon, mackerel, herring, and sardines.
Fortified Foods: Many products have added vitamin D, such as cow's milk, plant-based milks, some cereals, and orange juice.
Egg Yolks: A smaller but still valuable source of vitamin D.
Mushrooms: Some varieties are naturally rich in vitamin D, especially when exposed to UV light.

Vitamin D Supplementation

For those concerned about their vitamin D levels, supplements are a safe option. It is recommended to consult a healthcare provider to have levels checked before starting supplementation. This ensures the correct dosage and avoids toxicity risks, which are rare but possible with extremely high intake.

Sunscreen vs. Unprotected Sun Exposure: A Comparison


Feature	Sunscreen Use (Recommended)	Unprotected Sun Exposure (Not Recommended)
Effect on Skin Cancer Risk	Significantly reduces the risk of melanoma, squamous cell carcinoma, and other skin cancers.	Greatly increases the risk of skin cancer, including melanoma.
Effect on Vitamin D Levels	Allows for adequate, though slightly reduced, vitamin D production. Diet and supplements can fill any gap.	Triggers vitamin D synthesis, but the body has a limit. Excessive exposure does not increase vitamin D, only skin damage.
Effect on Skin Aging	Helps prevent photoaging, including wrinkles and dark spots.	Accelerates premature aging, causing wrinkles, sunspots, and loss of skin elasticity.
Risk of Sunburn	Prevents or minimizes the risk of painful sunburn.	High risk of painful, damaging sunburns.

Conclusion: Reconciling Sun Safety and Vitamin D Needs

The idea that sunscreen completely blocks vitamin D production is a myth. A balanced approach is best: practice daily sun protection while incorporating safe, alternative vitamin D sources. Using sunscreen and protective clothing shields the skin from harmful UV radiation, lowering the risk of skin cancer and premature aging. Any minimal impact on vitamin D synthesis can be offset by consuming vitamin D-rich foods or taking supplements. Prioritizing sun safety means being proactive about all your body's nutritional needs. The Skin Cancer Foundation offers more information on sun protection and sufficient vitamin D.

The Skin Cancer Foundation

Frequently Asked Questions

High SPF sunscreens block most UVB rays, but not all. Normal use of high SPF sunscreen in real-life settings does not typically cause vitamin D deficiency in healthy people because some UVB still reaches the skin and incidental exposure occurs.

The amount varies based on location, season, and skin type. A few minutes of midday sun exposure on the arms and face, several times a week, is often sufficient. Deliberately seeking unprotected sun exposure is not recommended due to skin cancer risk.

Key factors include latitude, the season, the time of day, and your skin's melanin content. People with darker skin tones produce less vitamin D from the same sun exposure.

No, this is not recommended. The risk of skin damage and skin cancer from unprotected UV exposure outweighs the minimal concern about vitamin D production. Safe alternatives like diet and supplements are available.

Excellent sources include fatty fish (salmon and tuna), fortified dairy products and cereals, and egg yolks. Some mushrooms also contain natural vitamin D.

If you have concerns about your levels, consult a healthcare provider. Supplements are a safe alternative, especially for those in northern climates or with limited sun exposure.

No, tanning beds are not a safe way to get vitamin D. They emit UVA rays, which do not trigger vitamin D synthesis and increase skin cancer risk.

Individuals with darker skin have more melanin, which acts as a natural sun filter. They require more sun exposure to produce the same amount of vitamin D as someone with lighter skin.