Your Skin in the Sun: Support From the Inside Out

We’ve been taught to fear the sun, but what if sunlight, in the right dose and context, is one of the most vital nutrients your body can receive? The truth is, while excessive sun exposure could contribute to photoaging and skin cancer risk, blanket avoidance of sunlight and overreliance on chemical sunscreens carry their own set of consequences - namely, vitamin D deficiency, increased toxic burden and systemic inflammation.

Sun protection is important, but it should be intelligent, not indiscriminate. Supporting your skin from the inside out means giving your body what it needs to thrive in the sun, rather than just shielding it.

Let’s take a closer look at how you can build natural photoprotection through food, supplements, and intentional sun habits.

Discover VitamoreD, our active Vitamin D supplement for year-round support or check out even more educational articles and videos.

Vitamin D: The Sunlight Hormone You Can’t Ignore

Vitamin D, often dubbed the ‘sunshine vitamin,’ is actually a hormone precursor synthesised in your skin when UVB rays hit cholesterol molecules. It's essential for immune function, bone health, mood, and even skin integrity [1]. Alarmingly, vitamin D deficiency is now widespread, in part due to modern indoor lifestyles and the constant application of sunscreen, which blocks up to 98% of vitamin D production [2].

A sensible approach is to expose bare skin (arms, legs, and torso if possible) to the sun for 10-30 minutes per day, depending on your skin tone - shorter times for lighter skin, longer for deeper tones. This should be done without sunscreen to allow natural synthesis. The key is not to burn, just to blush slightly, and then cover up or move to shade [3].

Healthy Fats: Fuel for Skin + Sun Synergy

Your skin’s ability to synthesise vitamin D relies on the presence of cholesterol and healthy fats in the skin. Omega-3 fatty acids - found in fatty fish, flaxseeds, walnuts, and egg yolks, help to maintain the integrity of cell membranes, reduce UV-induced inflammation, and support skin barrier function [4].

Moreover, dietary fat enhances the absorption of fat-soluble vitamins like D, A, and E, all of which are important for skin repair and regeneration. Without these, your skin is more vulnerable to oxidative stress from UV rays [5].

Lanolin: A Natural Booster for Vitamin D Synthesis

Lanolin, a waxy substance from sheep’s wool, shares a remarkable similarity with human skin lipids and is the primary commercial source of vitamin D3 (cholecalciferol) supplements. When applied topically, lanolin helps restore the skin’s lipid barrier and may improve its ability to retain the cholesterol necessary for vitamin D synthesis [6]. Anecdotally and in early observational research, applying lanolin prior to sun exposure can support this natural process.

Smart Sun Practices & Choosing the Right Sunscreen

We’re not saying ditch your sunscreen altogether, just be strategic. Give your skin some sun exposure first to build your vitamin D bank, then apply protection when needed, especially during prolonged exposure.

And when you do use sunscreen, choose natural, mineral-based options made with zinc oxide or titanium dioxide. These create a physical barrier on the skin without disrupting hormones or releasing free radicals when exposed to sunlight. In contrast, conventional sunscreens often contain chemical filters like oxybenzone, octinoxate, and avobenzone, which have been linked to hormone disruption, allergic reactions, and even coral reef damage [7].

The Bigger Picture: A Holistic Sun Strategy

Supporting your skin in the sun isn’t just about what you put on, it’s about what you put in. A nutrient-dense, fat-rich diet, smart sun exposure, and the use of natural topicals can work together to protect and nourish your skin. Sunlight is not the enemy. In fact, when approached with knowledge and care, it’s one of your greatest allies for health and vitality.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

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References

Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281.
Matsuoka, L. Y. et al. (1987). Sunscreens suppress cutaneous vitamin D3 synthesis. Journal of Clinical Endocrinology & Metabolism, 64(6), 1165–1168.
Norval, M., & Wulf, H. C. (2009). Does chronic sunscreen use reduce vitamin D production to insufficient levels? British Journal of Dermatology, 161(4), 732–736.
Pilkington, S. M. et al. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology, 20(7), 537–543.
Linus Pauling Institute. (2021). Micronutrient Information Center: Vitamin D. Oregon State University.
Trivedi, D. P., & Berry, J. L. (2013). Vitamin D deficiency and lanolin-derived supplements. Clinical Nutrition, 32(3), 375–378.
Schlumpf, M. et al. (2008). Endocrine activity and developmental toxicity of cosmetic UV filters—an update. Toxicology, 248(2–3), 184–191.