Balancing Skin Health and Sun Protection

Reflecting on the interplay between sunscreen use, Vitamin D synthesis, and the

impact of oxidized fats on skin health, this article discusses the critical balance

needed for maintaining optimal health in relation to sun exposure and dietary

choices.

 

Skin Damage from the Sun

The sun can cause damage to the skin in the form of sunburn. What is

interesting is that a person that has high levels of oxidized fatty acids and low

vitamin D levels is more apt to burn in the sun than those who are eating good

fats, avoiding all bad fats and seed oils and have optimal vitamin D levels on a

blood test.

 

Sunscreen

Sunscreen is designed to protect the skin from harmful UV radiation, reducing

the risk of sunburn and skin cancer. But, does it actually do all of that? By

blocking UVB rays, sunscreen impedes the skin’s ability to synthesize Vitamin D.

Studies have shown that sunscreens with a high sun protection factor (SPF) can

significantly reduce the production of Vitamin D3.

Sunscreen is known to be highly toxic to the skin and body. It is known that the

highest rates of skin cancers are found in areas that use the highest amounts of

sunscreen and spend many hours in the sun.

 

Vitamin D Synthesis

Vitamin D is essential for maintaining healthy bones, supporting immune

function, and reducing inflammation. One of the primary sources of Vitamin D is

synthesis in the skin upon exposure to ultraviolet B (UVB) rays from sunlight.

When UVB rays from the sun penetrate the skin, they convert 7-

dehydrocholesterol to pre-vitamin D3, which is then transformed into Vitamin D3

(cholecalciferol). This process is crucial for maintaining adequate Vitamin D

levels, especially since dietary sources alone are often insufficient.The use of sunscreen and the presence of oxidized fats in the body can affect

this process. All cancers as well as many other health conditions are associated

with low Vitamin D levels in the body – especially skin cancers.

 

Oxidized Fats and Their Impact on Vitamin D

Fatty acids, a balance in Omega 3 and Omega 6 oils and the oxidation of fats

play a crucial role in moderating damage from the sun and in synthesizing

Vitamin D.

Oxidized fats, also known as lipid peroxides, result from the oxidation of

unsaturated fats. This process can occur in the body due to factors like poor

diet, environmental toxins, and oxidative stress. Oxidized fats are harmful as

they contribute to inflammation, cellular damage, and various chronic diseases.

Omega 6 (seed oils) are easily oxidized.

Oxidized fats can interfere with the body’s ability to effectively use and store

Vitamin D. They can impair liver function, which is crucial for converting Vitamin

D into its active form, calcitriol. Additionally, chronic inflammation caused by

oxidized fats can disrupt the regulation of Vitamin D metabolism.

Omega-3 fatty acids (EPA/DHA) like cod liver oil, play crucial roles in maintaining

brain health, reducing inflammation, and supporting heart health. The

consumption of certain seed oils, which are high in omega-6 fatty acids, can

interfere with the beneficial effects of EPA and DHA causing an imbalance in

Omega 3 to Omega 6 fatty acids.

Omega-3 and omega-6 fatty acids can be obtained through diet. However, the

modern diet often contains an imbalanced ratio of omega-6 to omega-3, which

can lead to health issues. Omega 3 fats are found in fatty fish, algae, flaxseeds,

chia seeds, and walnuts. They include ALA (alpha-linolenic acid), EPA, and DHA.

Omega 6 fatty acids are found in seed oils (such as soybean, corn, sunflower,

and safflower oils), nuts, and seeds. The primary omega-6 fatty acid is linoleic

acid (LA).

 

How Seed Oils Can Damage EPA and DHA

The typical Western diet has a high intake of omega-6 fatty acids, often leading

to an imbalanced ratio with omega-3 fatty acids. This imbalance can interfere

with the body’s ability to use and convert omega-3s into EPA and DHA. A high

omega-6 to omega-3 ratio is associated with increased inflammation and a

higher risk of chronic diseases including cancer.

Both omega-3 and omega-6 fatty acids compete for the same enzymes

(desaturase and elongase) for conversion into their active forms. Excessive

omega-6 intake can inhibit the conversion of ALA (a plant-based omega-3) into

EPA and DHA, thereby reducing their levels in the body.

Seed oils are often high in polyunsaturated fats, which are prone to oxidation

when exposed to heat, light, or air. Oxidized fats can contribute to oxidative

stress in the body, damaging cells and tissues. This oxidative stress can further

impair the function and stability of EPA and DHA, reducing their effectiveness.

 

Reducing the Impact

Limit Consumption of Seed Oils: Reduce your intake of oils high in omega-6

fatty acids, such as soybean, corn, sunflower, and safflower oils. Opt for

healthier fats, such as olive oil, avocado oil, and coconut oil, which have a more

favorable fatty acid profile.

Increase Omega-3 Intake: Incorporate more omega-3-rich foods into your diet,

such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts,

and algae-based supplements. Aim for at least two servings of fatty fish per

week or consider taking a high-quality fish oil or algal oil supplement.

Choose Grass-Fed and Pasture-Raised Animal Products: Animal products from

grass-fed or pasture-raised animals tend to have a better omega-6 to omega-3

ratio compared to those from grain-fed animals. These products can help you

maintain a healthier balance of essential fatty acids.

Use Antioxidants: Antioxidants can help protect against oxidative stress and the

damage caused by oxidized fats. Include plenty of antioxidant-rich foods in your

diet, such as fruits, vegetables, nuts, seeds, and green tea.Start low and slow. If you are not used to sun exposure start with spending only

20-30 min in the sun before you get in the shade. If you have to use sunscreen

when you need to be in the sun for longer than planned, use plain zinc oxide for

protection. It’s a safe alternative that will protect the skin and reduce your risk of

developing cancer.

Have your vitamin D levels checked by your clinician and supplement with a

Vitamin D3-K2 supplement.

The synthesis of Vitamin D in the skin is a delicate process influenced by sun

exposure, the use of sunscreen, and the presence of oxidized fats in the body.

Moderate sun exposure and dietary/supplementary adjustments can help

maintain adequate Vitamin D levels and protect your skin. Additionally,

minimizing the intake of oxidized fats and adopting a healthier lifestyle can

support overall well-being and enhance Vitamin D metabolism.

By understanding these interactions, we can make informed decisions about our

sun exposure, dietary habits, and overall health strategies to ensure optimal

Vitamin D levels and reduce the risk of associated health issues.