Sun Safety, Simplified: Vitamin D, Sunscreen, and What Actually Protects You

By Dr. Kinga, ND

As a naturopathic doctor, one of the most common questions I get every summer is some version of “Should I really be wearing sunscreen every day?” It’s a fair question and the honest answer is that sun exposure isn’t all good or all bad. July is UV Safety Awareness Month, which makes it a good time to talk about how to actually strike that balance and sun safety for pregnancy and babies

Vitamin D vs. Sun Damage: Finding the Balance

Sunlight is how our bodies make vitamin D, which is important for bone health, immune function, and mood, especially important during pregnancy, the postpartum period, and for growing kids. But too much unprotected sun raises the risk of burns and, over time, skin cancer.

The good news: you don’t need much sun to get the benefit.  For many people, short periods of sun exposure can contribute to vitamin D production, although the amount varies depending on skin tone, season, latitude, and time of day.  This is best timed outside of peak sun hours (11 am–3 pm), when UV rays are strongest and burn risk is highest. Outside that window, it’s time to protect your skin, not avoid the sun altogether.

Mineral vs. Chemical Sunscreen: Why It Matters

Once you’re past your vitamin D window, choosing the right sunscreen matters. Not all sunscreens are created equal.

Mineral (zinc oxide) sunscreens, especially at 15–20% concentration, are the superior choice. Zinc oxide sits on top of the skin and physically reflects UV rays, offering true broad-spectrum (UVA + UVB) protection from a single ingredient. Zinc oxide is recognized by the FDA as Generally Recognized as Safe and Effective (GRASE) for use in sunscreen — and it’s gentle enough for pregnant bellies, postpartum skin, and babies over 6 months.

Chemical sunscreens (look for oxybenzone and octinoxate on the label) absorb UV rays but are also absorbed into the bloodstream. Studies have found these chemicals in blood at levels above FDA safety thresholds within hours of application, and oxybenzone in particular has raised concerns as a potential hormone (endocrine) disruptor. They’ve also been shown to damage coral reefs, which is why places like Hawaii have banned them.

Bottom line: a mineral sunscreen with 15–20% zinc oxide protects you and your family without the added chemical exposure for your skin or the environment, just look for non-nano zinc oxide.

A Note on Vitamin D Supplementation

While sunshine contributes to vitamin D production, many Canadians,  particularly during the fall and winter months, do not make enough vitamin D through sun exposure alone. Some people also have genetic variations that make it harder for their bodies to convert and use vitamin D effectively, even with regular sun exposure. Talk with your healthcare provider about whether vitamin D supplementation is appropriate for you or your child. Getting a simple blood test is a quick and easy way to find out!

Sunscreen Isn’t Your Only Line of Defence

Sunscreen is one piece of the puzzle, not the whole strategy. A few simple habits can reduce your UV exposure without any product at all:

  • Wear a wide-brimmed hat.
  • Choose lightweight UPF clothing.
  • Use sunglasses that block UVA and UVB rays.
  • Seek shade during peak UV hours (11 am–3 pm).
  • Reapply sunscreen every two hours and after swimming or sweating.

Recommended Brands

Thinksport SPF40, Badger Sport SPF40, and Green Beaver  SPF40 are all clean, zinc-oxide-based options relatively safe for the whole family. Just check the label, since zinc oxide concentration varies by product line, and look for one in the 15–20% range for the best protection.

Always Patch Test First

As with any new skincare product, especially for babies and sensitive or pregnant skin, do a patch test first. Apply a small amount to the inner arm and wait 24 hours to check for irritation or an allergic reaction before using it more broadly.

The Takeaway

A little unprotected sun goes a long way for vitamin D,  the rest of the time, protect your skin with a clean, mineral-based sunscreen. Small swaps like this add up, for your health and for the environment.

This post is for general education and isn’t a substitute for personalized medical advice. If you have questions about sun exposure, vitamin D levels, or which sunscreen is right for you or your family, book a visit with me at The Nest Health. I’m happy to help.

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