Experts state that sunscreen provides protection against skin cancer and that regular daily use does not cause a significant reduction in vitamin D levels. It is advisable to expose hands, face, and legs to sunlight for 10–20 minutes between 10 a.m. and 3 p.m., after which sunscreen application is recommended. Sunscreen is used to prevent skin damage caused by sunlight. Many people worry that it blocks vitamin D production in the body, leading to weakening of bones. But is this concern scientifically accurate or merely a partial myth?
Recent studies and specialists have shown that sunscreen effectively protects against skin cancer and that normal daily use does not substantially lower vitamin D levels. However, in countries like Nepal, where sunlight is abundant but 40–70 percent of people show vitamin D deficiency, maintaining the proper balance is crucial. Vitamin D is an essential nutrient that plays a key role in strengthening bones and teeth by enhancing the absorption of calcium and phosphorus, thereby preventing conditions such as osteoporosis.
When skin is exposed to UVB rays from the sun, 7-dehydrocholesterol in the skin produces vitamin D3, which the body actively uses. This deficiency is more common among women, indoor residents, and those living in polluted cities in Nepal. Studies on whether vitamin D protects against cancer have yielded mixed results. Some research suggests vitamin D may help repair DNA damage caused by UV radiation and reduce the risk of non-melanoma skin cancer.
Understanding the relationship between sunscreen and vitamin D reveals two clear points. Sun exposure stimulates vitamin D production, but since sunscreen blocks UVB rays, it can have some effect on vitamin D synthesis. Laboratory tests show that full application of sunscreen can stop vitamin D production completely. However, field trials and observational studies in real-life conditions show this effect is minimal. Numerous studies have found that typical daily use does not significantly reduce vitamin D levels.
Why is vitamin D deficiency so widespread in Nepal despite abundant sunlight? Studies indicate 42–70 percent of people have a deficiency. Primary reasons include modern lifestyles leading to more indoor time, clothing and scarves covering the body, along with reduced UVB exposure due to air pollution. Additionally, low consumption of foods rich in vitamin D such as fish, eggs, and milk contributes. Besides sun exposure, there are sufficient alternative methods to address vitamin D deficiency. Brief, safe sun exposure can be very helpful.
In Nepal, it is recommended to expose hands, face, and legs to sunlight for 10–20 minutes between 10 a.m. and 3 p.m. After sun exposure, it is advisable to apply sunscreen. Vitamin D can also be obtained from diet. Foods like fish, egg yolks, sun-dried mushrooms, milk, yogurt, and fortified products are readily available in Nepal. Consuming these foods 2–3 times a week fulfills vitamin D requirements. In cases of severe deficiency, supplementation may be necessary under medical guidance. Blood tests are essential before starting supplements.
Important precautions include using sunscreen with SPF 30 or higher when going outdoors and reapplying every two hours. Wearing protective clothing, hats, using umbrellas, and staying in the shade help protect against skin cancer. Short sun exposure in the morning for 10–20 minutes is recommended, but prolonged exposure between 11 a.m. and 3 p.m. should be avoided. Particularly, women, the elderly, and those staying indoors should regularly consult doctors to monitor vitamin D levels.
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