Vitamin D & Safe Sun Exposure

As a lifelong swimmer, I’ve always enjoyed warm, sunny summer days at the pool. I spent hours in the sun as a teen, working as a swim instructor and lifeguard at my local community pool and swimming competitively and playing water polo; I actually still swim laps at least twice a week! It was drilled into my head that I had to apply and reapply sunscreen so my skin would not burn and wrinkle. I religiously applied sunscreen for years and I wasn’t aware that the ingredients in the products I was using to prevent sunburns could actually be harming my health. I didn’t want to stop using sunscreen but I also wanted to make sure that the sunscreen I used wasn’t going to disrupt my hormones…

Let’s explore the importance of sun exposure for vitamin D production, the efficacy of SPF numbers, what harmful ingredients could be lurking in your sunscreen, and why choosing the right sunscreen is essential.

The Role of Sun Exposure in Vitamin D Production

Vitamin D, often dubbed the "sunshine vitamin," is synthesized in our skin in response to UVB rays from the sun. This vitamin is essential for various bodily functions:

1. Bone Health: Vitamin D aids in the absorption of calcium, promoting strong and healthy bones. A deficiency can lead to conditions like osteoporosis and rickets.

2. Immune Function: It plays a crucial role in modulating the immune system, helping to ward off infections and diseases.

3. Mood Regulation: Adequate levels of vitamin D are linked to improved mood and a lower risk of depression.

Moderate sun exposure is an effective way to ensure our bodies produce enough vitamin D. Typically, this means spending about 10 to 30 minutes in the sun a day, depending on factors such as skin type, location, and time of day. People with lighter skin may need less time to produce adequate vitamin D compared to those with darker skin. It’s most effective to expose larger areas of the skin, like the torso, arms and legs, during midday when the sun is at its peak, while avoiding the more intense UV radiation that occurs around noon. Once your skin starts turning pink, however, it's important to balance your sun exposure with protective measures to prevent skin damage such as pigment and collagen loss and reduce the risk of skin cancer.

Magnesium: A Key Player in Vitamin D Optimization

While sunlight initiates the production of vitamin D in the skin, the body needs magnesium to convert vitamin D into its active form. Magnesium acts as a cofactor in the conversion process, enabling the vitamin to perform its essential functions effectively. Without adequate magnesium levels, even sufficient sun exposure and vitamin D intake might not be enough to maintain optimal vitamin D status. Therefore, ensuring an adequate intake of magnesium through diet or supplements is crucial for maximizing the benefits of vitamin D. If you’re unsure of your magnesium or vitamin D levels, ask your doctor to order a blood test to check if they are in the optimal range.

Understanding SPF Numbers

Sun Protection Factor (SPF) is a measure of how well a sunscreen protects the skin from UVB rays, the primary cause of sunburn and skin cancer. Here's a breakdown of what SPF numbers mean:

- SPF 15: Blocks approximately 93% of UVB rays

- SPF 30: Blocks about 97% of UVB rays

- SPF 50: Blocks around 98% of UVB rays

While it might seem logical to reach for the highest SPF available, anything over SPF 50 doesn’t offer much more protection and usually contains ingredients that are comedogenic, or pore clogging, and is harder to remove from the skin. SPF 100, for example, blocks 99% of UVB rays, just 1% more than SPF 50. The key takeaway is that SPF 30 to 50 provides adequate protection when used correctly.

The Importance of Reapplying Sunscreen

One of the most common mistakes people make is not reapplying sunscreen frequently enough. Sunscreen wears off due to sweat, swimming, and even towel drying. To maintain effective protection, it's crucial to reapply sunscreen at least every two hours, more often if you're swimming or sweating. This ensures continuous protection and maximizes the efficacy of the sunscreen.

Mineral vs. Chemical Sunscreens

Mineral and chemical sunscreens are two primary types of sun protection products, each with distinct mechanisms for blocking UV radiation. Mineral sunscreens, also known as physical sunscreens, contain active ingredients like zinc oxide and titanium dioxide. These ingredients sit on the surface of the skin and act as physical barriers, reflecting and scattering UV rays away from the skin. This type of sunscreen provides broad-spectrum protection immediately upon application and is often preferred for sensitive skin due to its lower potential for irritation. It’s important to note that these sunscreens are not “chemical free,” because every ingredient, even water, is technically a chemical.

On the other hand, chemical sunscreens absorb UV radiation through active ingredients such as oxybenzone, avobenzone, octinoxate, and homosalate. These chemicals convert UV rays into heat, which is then released from the skin. While chemical sunscreens are generally easier to apply and less likely to leave a white residue, they need about 20 minutes to become effective after application and are hormone disruptors that can cause skin irritation or allergic reactions. Additionally, some chemical sunscreen ingredients have been linked to environmental concerns, such as coral reef damage. Understanding the differences between these two types of sunscreens can help individuals make informed choices about their sun protection strategies.

Toxic Ingredients in Sunscreens

The active chemical sunscreen ingredients are known hormone disruptors and can accumulate in the body; they have been detected in human urine, blood, and breast milk. They are also harmful to marine life, contributing to coral reef bleaching and other ecological damage.

• Oxybenzone: A common UV filter that can cause allergic reactions and has been linked to hormone disruption and issues such as reduced fertility and developmental problems.

• Octinoxate: Another UV filter that can disrupt hormones, especially estrogen, and has been found to cause reproductive toxicity in animal studies.

• Homosalate: Used to stabilize other sunscreen ingredients, but it can penetrate the skin and breakdown into toxic byproducts, and act as a hormone disruptor.

• Avobenzone: Can break down in the sun, potentially leading to the release of free radicals that can cause skin damage and aging.

• Fragrance: “Fragrance” or “parfum” can mean just about anything. They are often synthetic chemicals, many of which have been linked to skin irritation, allergic reactions, and sensitivity. Some fragrance compounds can react with UV light, potentially leading to further skin irritation or damage.

• Retinyl Palmitate: While not a hormone disruptor, this Vitamin A derivative has sparked controversy due to concerns about its safety under sun exposure. Some studies suggest that retinyl palmitate may break down into harmful compounds when exposed to UV light, potentially accelerating skin damage and increasing the risk of skin cancer.

Choosing Mineral-Based Sunscreens

Mineral-based sunscreens contain the active ingredient zinc oxide, and sometimes titanium dioxide. These two ingredients sit on top of the skin and reflect UV rays, providing broad-spectrum protection. This is why they are associated with a “white cast.” They may not be as sheer as chemical version but there are benefits of using mineral-based sunscreens:

• Immediate Protection: They work immediately upon application, unlike chemical sunscreens that need to be absorbed.

• Less Irritating: Generally less irritating, making them suitable for sensitive skin.

• Environmentally Friendly: They are often safer for marine life compared to some chemical sunscreens.

• UVA Protection: Zinc Oxide blocks not only UVB but UVA rays, meaning it blocks the sun’s rays that are responsible for aging our skin

My favorite mineral sunscreen is Arbonne’s FunSun Sunscreen, which is a SPF 30 and can be used on both your face and body . It features a zinc oxide broad spectrum mineral sunscreen designed to deliver a more sheer, translucent appearance over traditional mineral sunscreen. This new zinc oxide technology offers an improved sensorial effect that blends easily upon application, so skin feels silky smooth without feeling greasy or with a white cast. This sunscreen also contains green tea, an antioxidant, which helps fight free radicals, and aloe vera, to hydrate skin!

The DermResults Mineral Veil is a great option as the last step in your morning skin care routine! It’s a 3-in-1 tinted formula that contains both zinc oxide and titanium dioxide. This sunscreen creates a soft-focus effect that effortlessly helps blur the appearance of pores, fine lines and imperfections while leaving skin silky smooth and hydrated.

The Benefits of Pairing Vitamin C with SPF

Pairing vitamin C with SPF offers a synergistic approach to skincare, enhancing both protection and overall skin health. Vitamin C, a potent antioxidant, helps neutralize free radicals generated by UV exposure, thereby reducing oxidative stress and preventing premature aging, such as fine lines, wrinkles, and dark spots. When used in conjunction with sunscreen, which primarily blocks UV radiation, vitamin C provides an additional layer of defense by repairing and protecting skin cells from environmental damage. This combination not only maximizes sun protection but also promotes a brighter, more even skin tone by inhibiting melanin production and reducing hyperpigmentation. Applying a vitamin C serum before sunscreen can significantly boost the skin's resilience against daily sun exposure, making it an effective strategy for maintaining youthful and healthy skin!

In conclusion, sun exposure is vital for vitamin D production, contributing to overall health and well-being. However, protecting our skin from the harmful effects of overexposure to UV radiation is equally important. By understanding SPF numbers, reapplying sunscreen regularly, and choosing mineral-based, non-comedogenic sunscreens, we can enjoy the benefits of the sun safely and effectively. So, go ahead, embrace the sunshine, but do it wisely and with the right protection. Your skin will thank you!