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When it comes to sun protection, not all sunscreens are created equal. While many products promise to shield you from harmful UV rays, some contain chemicals that can do more harm than good - especially when exposed to heat and sweat.
As we become more aware of what we put on our skin, non-toxic sunscreens are emerging as the clear winner. But it’s not just about choosing safer ingredients; it’s also understanding how to balance sun protection with the need for vitamin D, which is an essential nutrient for our overall wellbeing.
In this post, I’ll explain why the right sunscreen matters, how to identify harmful ingredients, and how you can get the most out of your time in the sun without compromising your health.
So, should we be choosing non-toxic sunscreen?
In short, yes – ideally, we should. In fact, I’m even more enthusiastic about switching to a non-toxic sunscreen than I am about swapping over your regular cosmetics and beauty products. Why? Because when it comes to chemistry, heat dramatically changes the equation.
If you apply a moisturiser with questionable ingredients and cover it with clothing, the absorption rate into your skin will be relatively low. But if you apply a sunscreen with the same ingredients and then expose your skin to the sun, the heat makes those chemicals more volatile. This means they are absorbed into your body much more quickly. Add in sweat – which increases skin permeability – and you've got a perfect storm for unwanted chemical absorption.
Why do sunscreen ingredients matter?
Sunscreens are designed to protect us, but ironically, many conventional formulas contain chemicals that are linked to hormone disruption, allergic reactions, and even oxidative damage in the skin. Given that sunscreen is something we apply liberally, across large areas of skin, often multiple times per day - and then expose to heat and sweat - it’s well worth being picky.
Not only for your health, but also for the environment: many chemical sunscreens contribute to the destruction of coral reefs and aquatic life.
What to look for - and avoid - in sunscreen
Here’s a simple table you can use when checking your labels:
Key tip: When choosing a sunscreen, opt for physical (mineral) sunscreens that use zinc oxide or titanium dioxide as their active ingredients, rather than chemical filters.
My favourite non-toxic sunscreen brands
- Fierce Nature (use code ‘LIEBHEALTH’ for 10% off!)
- Green People
- ILIA Beauty
- Acorelle
- Coola
- Sunly Skin
- Alba Botanica
- Badger
- Babo Botanicals
- Alumier MD
- Madara
- Tropic Skincare
- Salt & Stone
What about vitamin D?
A common question I’m often asked is: "If I use sunscreen all the time, will I become deficient in vitamin D?"
The answer lies in balance. We do want to allow our bodies the chance to absorb natural sunlight directly, because sunlight on the skin is what triggers vitamin D production. However, that doesn’t mean we should bake in the sun unprotected for hours.
My advice for maximising vitamin D safely:
- Try to spend 10–15 minutes a day with your bare skin exposed to natural sunlight (without sunscreen). This small window helps your body make enough vitamin D without a big risk of sunburn. A good rule of thumb is to check your shadow - if it’s shorter than you are, the sun is strong enough for vitamin D production.
- Choose the right time: Morning or late afternoon is best if you’re in intense sunshine climates. You can also use apps like Dminder, QSun, or SunSmart to find the best time of day when the sunlight is strong enough in your location, and how long you should stay outside based on your skin type.
- Face vs Body: In order to maximise your vitamin D production, it’s best to expose skin that you usually keep covered. Personally, I always wear a high-factor SPF on my face, and allow my arms, legs, or torso some direct sun exposure.
Of course, on holiday, during the hottest part of the day, do wear your sunscreen generously - skin damage is not worth the risk!
If you’re concerned about your vitamin D levels, you can also consider a high-quality vitamin D3 supplement, ideally paired with vitamin K2 for optimal absorption. You can test your vitamin D3 levels through my Omega-3 Complete with Vitamin D test - find it here.
In summary...
When it comes to sunscreen, it’s not just about protecting your skin from the sun - it’s also about what you’re putting on your skin. Since our skin is the body’s largest organ and acts as a barrier, it’s essential to choose products that are gentle and non-toxic. Mineral-based sunscreens with ingredients like zinc oxide and titanium dioxide offer a much safer option, protecting your skin without introducing harmful chemicals.
But let’s not forget: while sunscreen is useful to prevent burning when you’re out for long periods, your body still needs sunlight to produce vitamin D. And you can do this safely to get the vitamin D boost you need without the risk of overexposure in 10-15 minutes..
By finding that sweet spot between sun protection and vitamin D synthesis, we can enjoy the sun safely and support our overall health and wellbeing!
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