Vitamin D and the Sunscreen Paradox

by Kimberly Kolodziejski (revised 4/30/2009)

To D or not to D … that is the important question surrounding those who avoid the sun like the plague and yet understand Vitamin D’s importance in staving off diseases like bone loss, colon cancer, asthma and multiple sclerosis. The need for Vitamin D is especially important during menopause which puts many women at risk for bone loss.

While much of our body’s absorption of Vitamin D has historically been derived from sun exposure, most people work indoors and have increased the use of sunscreens and their overall avoidance of sun exposure. While sunscreens are a very important preventative measure for many types of skin cancers, the combination of sunscreen use and avoiding the sun has reduced a large portion of our bodies’ essential Vitamin D intake.

So how does this relate to skin care?

Skin cancer is on the rise. The American Academy of Dermatology says the rising skin cancer rates mean Americans need to boost their “D” through diet (with food like Vitamin fortified milk, fish and eggs) and as well as vitamin D supplements rather than through extended exposure to the sun.

The amount of vitamin D which should be assimilated daily should be in the range of 400 to 1000 International Units per day, although for some groups like the elderly or those with darker skin the level may need to be even higher if they are going to get real health benefits. For example, one glass of Vitamin D enriched milk provides 100 IU of Vitamin D and just one tablespoon of cod liver oil povides 1360 IU of vitamin D!

So continue to use sunscreens and moisturizers that contain a minimum of SPF 15, remember that a glass (or two) of milk a day will keep the bone loss away and that a tablespoon of cod live oil helps the Vitamin D go down (apologies to Julie Andrews)!