We certainly can’t complain about a lack of sunshine this summer. Even here in Yorkshire, we’ve enjoyed an abundance of long, hot, sunny days. But whether you’re a sun worshipper or someone who prefers the shade, it’s worth taking a moment to consider how all this sunshine can affect our health – particularly when it comes to sunscreen and vitamin D.

What does sunscreen do?

Sunscreen helps protect your skin by absorbing or reflecting harmful UVA rays, which contribute to premature aging and skin cancer, and UVB rays, which are the primary cause of sunburn and also increase the risk of skin cancer.

However, as we’ll see shortly – UVB rays aren’t all bad, they also play an important role in the body’s production of vitamin D, which helps support healthy bones, muscles, and the immune system.

How to use sunscreen effectively

Getting the most from your sunscreen isn’t just about remembering to put it on – it’s also about choosing the right product and using it correctly. Here are three simple ways to make sure you’re giving your skin the protection it needs:

• Choose the right SPF: Opt for a broad-spectrum sunscreen with at least SPF 30 to protect against UVB rays. Choose SPF 50 if you have fair skin, burn easily or are spending extended time outdoors.
• Check the UVA protection: Look for a sunscreen with a UVA star rating of at least four stars, or the UVA logo, to help protect against the longer-wave rays that contribute to skin ageing and increase the risk of skin cancer.
• Apply and reapply properly: Apply sunscreen generously to all exposed skin 15-30 minutes before going outside, and reapply at least every two hours, as well as after swimming, sweating or towel drying, even if the product is labelled water resistant.

But there’s one more thing to consider. While protecting your skin from UVB rays is essential, the same steps that prevent skin damage can also limit your body’s ability to produce vitamin D. For some people, that may increase the risk of vitamin D deficiency.

Why is vitamin D important?

Vitamin D is often called the “sunshine vitamin” because our bodies produce it when our skin is exposed to sunlight. It’s essential for keeping our bones, muscles and immune system healthy, and it helps the body absorb calcium and phosphorus.

Low vitamin D levels can lead to:

• Muscle weakness or aches
• Bone and joint pain
• Ongoing tiredness
• More frequent infections
• Hair loss

Long-term vitamin D deficiency is also linked to conditions such as osteoporosis, while some research suggests it may increase the risk of developing diseases, including Alzheimer’s.

Can you really be vitamin D deficient in summer?

It may sound surprising, but yes – you can be vitamin D deficient in summer. Many people assume that sunny weather automatically means healthy vitamin D levels. However, research suggests this isn’t always the case.

A study by Newcastle University’s Human Nutrition and Exercise Research Centre analysed vitamin D levels in almost 300 people across Northern Britain. Researchers found that vitamin D insufficiency remained common throughout the year, including during the summer months.

Why might your vitamin D still be low?

There are several reasons why someone can become vitamin D deficient even during the brightest months of the year.

You may spend most of your time indoors, whether that’s working in an office or avoiding the hottest part of the day. If you are diligent about wearing sunscreen and covering exposed skin, you’re reducing the UVB rays that help your body produce vitamin D.

Skin tone also plays an important role. People with darker skin have higher levels of melanin, which naturally reduces UVB penetration into the skin. This means the body takes longer to produce the same amount of vitamin D compared with someone with lighter skin.

Which foods are high in vitamin D?

Diet can help, but only to a point. Foods naturally rich in vitamin D include oily fish such as salmon, mackerel and sardines, egg yolks, liver and red meat. For vegetarians and especially vegans, sources are more limited, although some mushrooms contain useful amounts and many breakfast cereals, plant-based milks and spreads are now fortified with vitamin D.

Should you take a vitamin supplement?

Because it’s difficult to get enough vitamin D through food alone, many people choose to take a supplement, particularly during autumn and winter.

But if you’re avoiding the sun, consistently wearing sunscreen, have darker skin or spend most of your time indoors, it’s possible you may benefit from a supplement during the summer as well. As with any supplement, it’s sensible to follow the guidance on the product or speak to a healthcare professional if you’re unsure what’s right for you.

Sunscreen and vitamin D – getting the balance right

There’s no question that protecting your skin from harmful UV rays should remain a priority. Sunscreen is one of the most effective ways to reduce your risk of sun damage and skin cancer, and it should be part of your daily routine whenever UV levels are high.

At the same time, don’t assume that sunny weather guarantees healthy vitamin D levels. If you’re experiencing symptoms such as persistent fatigue, muscle aches or frequent infections – or if you have risk factors for deficiency – it may be worth discussing a vitamin D test or supplement with your GP or pharmacist.

Protecting your skin and maintaining healthy vitamin D levels don’t have to be mutually exclusive. With the right balance of sensible sun protection, a varied diet and supplementation where appropriate, you can look after both.

If you’re looking for high-quality supplements, including vitamin D, ask at reception next time you visit Castle Clinic.