The Sun, the Skin and the Truth: What We’re Not Told About Vitamin D, Sunscreen, and Sunglasses
What if almost everything we’ve been told about the sun, vitamin D, and skin health is, at best, incomplete—and at worst, dangerously misleading? As a natural health consultant and herbalist, I’ve spent many years digging into the science behind our body’s relationship with sunlight. What I’ve found is both fascinating and deeply concerning, especially for anyone who values true wellness and bodily autonomy.
Let’s peel back the layers and explore the interconnected roles of sunlight, cholesterol, hormone D, sunscreen, and even sunglasses—because the truth is, your health depends on more than just what you slather on your skin.
Hormone D: Not a Vitamin, but a Sun-Born Hormone
First, let’s set the record straight: so-called “vitamin D” is actually a hormone, not a vitamin. Your body is designed to make it, not just consume it. Every square centimeter of your skin, when exposed to sunlight, can produce around 19 IU of hormone D. Full-body sun exposure for just 20–30 minutes can generate 10,000–20,000 IU—far more than any supplement.
Yet, we’re told—relentlessly—that sunlight isn’t enough, especially if you live far from the equator, and that we must supplement with hormone D “just in case.” But is this really true?
The Cholesterol Connection: Why “Low-Fat” and Statins Can Sabotage Your D
Here’s a piece that’s almost always left out: you can’t make hormone D without cholesterol. That’s right—cholesterol is the raw material your skin needs to convert sunlight into hormone D3. If you’re on a statin, following a low-cholesterol diet, or otherwise suppressing your body’s cholesterol, your ability to make hormone D naturally plummets.
It’s not just about sunlight. If your D levels are low, you may not be making or consuming enough cholesterol, not getting enough sun, or you might be taking medications that disrupt this vital process.
Sunscreen: Friend or Foe? The Dark Side of “Protection”
We’ve been taught to fear the sun and to slather on sunscreen at the first hint of UV rays. But what’s the cost?
Sunscreen and Hormone D Deficiency
- Sunscreen blocks UVB rays, which are essential for hormone D synthesis. Even SPF 15 can reduce your body’s ability to make hormone D by up to 99%.
- The result? A global epidemic of hormone D deficiency, with consequences ranging from weakened immunity to increased risk for autoimmune disease, cancers (including breast, colon, and prostate), mood disorders, and more.
Toxic Chemicals and Cancer Risk
- Most commercial sunscreens are loaded with chemicals like oxybenzone, octinoxate, and avobenzone. These are readily absorbed through the skin and can be detected in your blood, urine, and even breast milk after a single use.
- Oxybenzone and similar chemicals are known endocrine disruptors, interfering with your thyroid, estrogen, and androgen systems. Worse, when exposed to sunlight, some of these chemicals break down into free radicals and carcinogenic byproducts—potentially increasing the very cancer risk they’re meant to reduce.
- Despite decades of sunscreen marketing, skin cancer rates have continued to rise, especially in countries with the highest sunscreen use. Meanwhile, blocking hormone D removes a natural anti-cancer defense.
Physical (Mineral) SunBLOCKS: A Safer, But Imperfect, Alternative
- Zinc oxide and titanium dioxide are less toxic, but nanoparticles can still pose risks—especially if inhaled so always use one that uses NON nano zinc.
The Sunglasses Paradox: Blocking More Than Just Glare
Sunglasses have become a symbol of cool and a supposed necessity for eye health. But what happens when we constantly shield our eyes from natural sunlight?
Circadian Rhythm, Melatonin, and Mood
- Your eyes aren’t just windows to the soul—they’re your body’s main light sensors. Specialized cells in your retina (ipRGCs) send signals to your brain’s master clock, regulating your circadian rhythm, hormone production, and even skin sensitivity to UV.
- Morning sunlight through the eyes suppresses melatonin (the sleep hormone) at the right time, setting your body’s internal clock and ensuring healthy melatonin release at night. Overusing sunglasses, especially in the morning, disrupts this process—leading to poor sleep, mood issues, and weakened immunity.
- Sunlight exposure also boosts serotonin, the “feel-good” neurotransmitter, which is a precursor to melatonin. Less light = less serotonin = less melatonin at night.
Vitamin D Synthesis: The Indirect Link
- While hormone D is made in the skin, your circadian system—regulated by light through your eyes—affects nearly every hormone in your body, including how efficiently you make hormone D. Disrupted circadian rhythms can mean less effective D synthesis.
Melanin: The Body’s Natural Sunblock—And How Sunglasses Disrupt It
Melanin is your body’s built-in SPF, absorbing and dissipating UV radiation to protect your cells. But here’s the kicker: your body uses sunlight entering your eyes as a “UV sensor,” signaling the brain to ramp up melanin production in the skin.
If you’re always wearing sunglasses, your brain gets less of this signal, and your skin may not produce as much melanin—making you more vulnerable to sunburn and DNA damage. This feedback loop evolved to help us adapt to seasonal and daily sun changes. Sunglasses, when overused, can trick your body into under-preparing for sun exposure.
BWhat’s the Solution? A Holistic Approach to Sun Health
- Embrace Sensible Sun Exposure:
Gradual, non-burning exposure—especially in the morning—supports hormone D production, healthy circadian rhythms, and balanced melanin.
- Eat Whole Foods, Not Low-Fat:
Healthy fats and adequate cholesterol are essential for natural hormone D synthesis.
- Use SunBLOCK Wisely:
If you need protection, opt for non-nano zinc oxide or titanium dioxide, sun blocks and avoid sprays/powders or sunscreens
- Wear Sunglasses When Truly Needed:
Use them for intense glare or risk of eye damage, not all the time. Give your eyes regular, safe exposure to natural light.
- Support Skin Health from Within:
Antioxidant-rich foods, herbal blends, and a nutrient-dense diet help protect your skin naturally.
The Takeaway: Challenge the Narrative, Reclaim Your Health
We’ve been told to fear the sun, worship sunscreen, and hide behind sunglasses. But the science—and our evolutionary biology—tell a different story. Sunlight is not your enemy; it’s a vital, life-giving force, intricately tied to your hormone balance, immune system, mood, and overall vitality.
Don’t just accept the mainstream narrative. Get outside, let the sun touch your skin and eyes (safely and sensibly), nourish your body with real food, and let your body do what it was designed to do—thrive.
References & Further Reading:
- Holick, M.F. (2007). “Vitamin D Deficiency.” NEJM.
- Norval, M., et al. (2011). “The effect of sunscreen on vitamin D: A review.” British Journal of Dermatology.
- LeGates, T.A. et al. (2014). “Light as a central modulator of circadian rhythms, sleep and affect.” Nature Reviews Neuroscience.
- EWG Sunscreen Guide: [https://www.ewg.org/sunscreen/](https://www.ewg.org/sunscreen/)
- Foster, R.G. & Kreitzman, L. (2017). “Circadian Rhythms: A Very Short Introduction.” Oxford University Press.
Ready to rethink your relationship with the sun? Share your thoughts, questions, or experiences below—I’d love to hear how you’re reclaiming your health, naturally.