Sunlight, Sunscreen and Skin: Finding a Healthy Balance
Sunlight is often spoken about in extremes. We are told either to avoid it completely or to embrace it without concern. The truth is more balanced: daylight supports important functions in the body, while excessive ultraviolet exposure can damage the skin.
The goal is not to fear the sun—or sunscreen. It is to understand both and make thoughtful choices based on how long you will be outside, the UV level, your skin type and your individual health needs.
Sunlight offers genuine benefits
Spending time outdoors can be good for our physical and emotional wellbeing. Morning and daytime light help regulate the body's circadian rhythm, supporting healthy sleep and alertness. This benefit comes primarily from daylight reaching the eyes; it does not require exposing unprotected skin to strong UV radiation or looking directly at the sun.
UVB radiation also enables the skin to produce vitamin D. Vitamin D is important for bone and muscle health and contributes to normal immune function. However, the amount produced varies considerably according to season, location, time of day, skin tone, clothing, age and the amount of skin exposed. This is why there is no single number of “safe minutes in the sun” that suits everyone.
Can sunscreen affect vitamin D?
The research is more nuanced than many headlines suggest.
A 2019 study published in the British Journal of Dermatology followed people during a week in Tenerife with a very high UV Index. When sunscreen was applied correctly, it prevented sunburn while still allowing vitamin D levels to rise.
More recently, the NHMRC-funded Australian Sun-D Trial followed adults for approximately one year. Participants were randomly assigned either to apply SPF50+ routinely on days when the UV Index was forecast to reach three or above, or to use sunscreen at their own discretion. The routine sunscreen group had lower vitamin D levels, and vitamin D deficiency was more common than in the discretionary-use group.
Importantly, the researchers did not recommend abandoning sunscreen. They concluded that people who use high-SPF sunscreen regularly may need to consider vitamin D testing and/or supplementation.
Together, these studies remind us that SPF strength, frequency of use, personal health and the surrounding UV conditions all matter. They also show why simple claims such as “sunscreen causes vitamin D deficiency” or “sunscreen never affects vitamin D” do not capture the full picture.
Protection should match the exposure
A brief walk outside is different from spending several hours gardening, exercising, travelling or sitting at the beach. When you will be outdoors for a prolonged period—particularly when the UV Index is elevated—broad-spectrum sunscreen is an important part of protecting exposed skin.
It should not be the only strategy. Shade, protective clothing, a wide-brimmed hat and sunglasses can reduce the amount of sunscreen needed while still allowing you to enjoy being outdoors.
Remember that tanning and sunburn are signs that the skin has been affected by UV radiation. Sensible sun exposure should never mean deliberately burning or remaining in strong sunlight without protection.
Why we offer a mineral sunscreen option
At Salt and Light Official, we understand that some people prefer mineral UV filters. Dp Dermaceuticals COVER RECOVER™ uses mineral-derived zinc oxide and titanium dioxide to provide broad-spectrum SPF30/PA+++ protection.
Designed as more than a conventional sunscreen, its breathable formula also hydrates, cools and helps visibly calm the appearance of redness. It is available in clear and tinted options and can be used for everyday wear or as directed following professional skin treatments.
Apply COVER RECOVER™ according to the product directions before sun exposure and reapply during extended periods outdoors. No topical product replaces sensible choices such as seeking shade and covering exposed skin.
A considered approach to sunlight and sunscreen
Sunlight is not the enemy, and sunscreen does not need to be approached with fear. A balanced routine might include enjoying regular outdoor daylight, protecting the skin during meaningful UV exposure and checking vitamin D levels with a qualified health professional when appropriate.
The healthiest approach is not found at either extreme. It is found in understanding your own skin, respecting the strength of the Australian sun and choosing protection with purpose.
This article provides general educational information and is not a substitute for individual medical advice. Speak with a qualified health professional before taking vitamin D supplements or changing your sun-protection practices.
Peer-reviewed references
Tran V, Duarte Romero BL, Andersen H, et al. Effect of daily sunscreen application on vitamin D: findings from the open-label randomized controlled Sun-D Trial. British Journal of Dermatology. 2025;193(6):1128–1137. https://doi.org/10.1093/bjd/ljaf310
Young AR, Narbutt J, Harrison GI, et al. Optimal sunscreen use, during a sun holiday with a very high ultraviolet index, allows vitamin D synthesis without sunburn. British Journal of Dermatology. 2019;181(5):1052–1062. https://doi.org/10.1111/bjd.17888
Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM. The effect of sunscreen on vitamin D: a review. British Journal of Dermatology. 2019;181(5):907–915. https://doi.org/10.1111/bjd.17980
Green A, Williams G, Neale R, et al. Daily sunscreen application and betacarotene supplementation in prevention of basal-cell and squamous-cell carcinomas of the skin: a randomised controlled trial. The Lancet. 1999;354(9180):723–729. https://doi.org/10.1016/S0140-6736(98)12168-2
Green AC, Williams GM, Logan V, Strutton GM. Reduced melanoma after regular sunscreen use: randomized trial follow-up. Journal of Clinical Oncology. 2011;29(3):257–263. https://doi.org/10.1200/JCO.2010.28.7078
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