ele STYLED

We’ve all been told to slip, slop, slap and for good reason. Skin cancer is one of the most preventable yet prevalent forms of cancer globally, particularly in sun-drenched regions like Australia. But there’s another layer to the sun safety conversation that’s often overlooked: vitamin D. Produced when your skin is exposed to UVB rays, this essential nutrient plays a vital role in bone health, immunity, and even mood regulation.

So how do you balance these two competing concerns, protecting your skin from sun damage while getting enough vitamin D?

Let’s break it down.

The Role of Vitamin D: Why You Need It

Vitamin D helps your body absorb calcium, keeping your bones strong and resilient. But its benefits go further:

• Immune support: It plays a regulatory role in the immune system, helping your body fight infections and inflammation.
• Mood balance: Low levels have been linked to depression and seasonal affective disorder (SAD).
• Muscle function: It aids in neuromuscular functioning, critical for mobility and performance.

Vitamin D is naturally synthesized when ultraviolet B (UVB) rays from the sun strike your skin. However, the amount you need, and how much sunlight it takes to get it, depends on factors like skin tone, location, season, and time of day.

The Skin Cancer Risk: Why Sun Safety Still Matters

Here’s the catch: The same UVB rays that produce vitamin D are the ones that damage your skin.

• Short-term damage: Think sunburns, redness, and peeling.
• Long-term damage: Premature aging, pigmentation issues, and increased risk of basal cell carcinoma, squamous cell carcinoma, and melanoma.

According to the Skin Cancer Foundation, more people are diagnosed with skin cancer each year than all other cancers combined. And a single blistering sunburn in childhood or adolescence more than doubles your chances of developing melanoma later in life.

Striking the Balance: Sun Protection + Vitamin D

So how do you maintain healthy vitamin D levels without putting your skin at risk?

Here’s how dermatologists and health experts suggest you do it:

1. Know Your Vitamin D Needs

• Adults under 70 typically need 600–800 IU per day.
• Older adults, darker-skinned individuals, or those living in less sunny climates may require more.

A simple blood test from your GP can check your 25-hydroxyvitamin D levels and help you determine whether supplementation is needed.

2. Get Short, Safe Bursts of Sun

The Cancer Council of Australia recommends a few minutes of sun exposure to hands, face, and arms 2 to 3 times a week during non-peak hours (before 10 am or after 3 pm).

• Fair-skinned individuals often need just 5–10 minutes outside.
• Darker skin tones may require up to 30 minutes to produce the same vitamin D.

Importantly, these short periods should be unprotected exposure (i.e., without sunscreen) but only for the brief window recommended, and never when UV levels are high.

3. Check the UV Index

Use a UV index app like SunSmart, or check your local weather app. When the UV index is 3 or above, sun protection is essential. You can often get your vitamin D safely when UV levels are below 3.

• In summer, avoid seeking vitamin D between 10 am and 3 pm.
• In winter, you may need a bit longer outdoors to achieve the same benefit.

4. Use Sunscreen Smartly

Sunscreen doesn’t completely block vitamin D synthesis—but it does reduce it. So the solution isn’t to avoid sunscreen entirely, but rather:

• Apply it after your brief vitamin D exposure period.
• Focus on SPF 30+ or higher, broad-spectrum, water-resistant sunscreens for longer outings.
• Don’t forget ears, back of the neck, scalp, and tops of feet, which are often missed.

5. Supplement When Needed

If you’re unable to get regular sun due to work schedules, health conditions, or climate, vitamin D supplements are a safe and effective option.

• Look for vitamin D3 (cholecalciferol) it’s more bioavailable than D2.
• Most adults do well on 1000–2000 IU daily, but check with your doctor before starting.

Foods can also help. While not enough to meet your entire requirement, some options include:

• Fatty fish (salmon, sardines, tuna)
• Egg yolks
• Mushrooms exposed to sunlight
• Fortified dairy, juices, and cereals

6. Layer Your Protection for Longer Exposure

If you’re planning extended time outdoors (like beach days, hikes, or gardening), it’s best to get your vitamin D first with a short burst of morning sun, then layer on protection:

• Clothing: Long sleeves, wide-brim hats, and UV-protective sunglasses.
• Sunscreen: Reapply every two hours—or more often if sweating or swimming.
• Shade: Seek out natural or portable shade options.

7. Tailor Your Routine to Your Skin Type and Location

Every person’s ideal balance is different:

• Darker skin requires more sun to produce vitamin D—but also offers more natural protection from UV damage.
• Lighter skin burns faster but needs less time in the sun for adequate D.
• If you’re in northern climates or working night shifts, vitamin D supplements may be non-negotiable.

It’s Not an Either/Or Situation

You can get enough vitamin D without frying your skin but it requires mindfulness. It’s not about laying out at midday or skipping sunscreen entirely. It’s about timing, moderation, and customising your approach based on your lifestyle, skin type, and where you live.

Think of it this way: Protecting your skin doesn’t mean hiding from the sun forever. It means using it wisely. By combining short sun exposure with sun-smart habits and smart nutrition, you can enjoy the best of both worlds: glowing health and glowing skin minus the sun damage.