Vitamin D, sometimes referred to as the "sunshine vitamin," is an essential nutrient. It helps facilitate the body's absorption of calcium, enhances bone growth and repair, and is a crucial participant in the immune system. But as awareness about protection from the sun continues to increase, the following arises: does sunscreen, applied to protect us from hazardous ultraviolet (UV) radiation, interfere with our production of vitamin D?

The human body produces vitamin D through a fascinating biochemical process. When the skin absorbs ultraviolet B (UVB) rays from the sun, a protein in the skin called 7-dehydrocholesterol converts these rays into vitamin D3, the active form of the nutrient. Vitamin D3 then plays other important roles in the body by supporting nerve signaling, immune defense, and strong bones.

Even a short sun exposure session will produce all the vitamin D your body needs for the day. For example:

- A light-skinned person can get all the vitamin D needed by spending 15 minutes in the sun.

- A darker-skinned person may need several hours since melanin also protects against UV rays naturally.

On the other hand, too much time in the sun without sunscreen increases your risk of developing sunburn, premature aging, and skin cancer.

What Does Sunscreen Do?

Sunscreen forms the most vital tool in protecting the body against skin cancers, particularly for those providing protection from bad UVs. These mostly work as sun-blocking and absorbing devices for radiation against UV damage. Now does this defense interfere with the production of vitamin D?

In short-not necessarily.

Research has shown that while sunscreen does reduce the penetration of UVB rays, it does not block them entirely. For example, a sunscreen with SPF 30 filters about 97% of UVB rays. Even high SPF sunscreen allows a very small amount of UVB rays to reach your skin, which is usually sufficient to stimulate vitamin D production.

Other than this, research findings also fail to establish a correlation between sunblock application and the depletion of vitamin D. This is for several reasons. Most people apply sunblock incompletely and do not reapply as often as is suggested.

Factors Affecting Vitamin D Absorption

Vitamin D levels in the body are influenced by several factors other than sunblock application. These factors include:

1. Skin Color

Melanin limits the production of vitamin D in the skin. In fact, naturally, the dark-skinned person will synthesize less vitamin D than their fair-skinned counterpart.

2. Age

Elderly people produce much less vitamin D from an equal amount of sun exposure.

3. Geography

Those living farther from the equator, especially the people in northern states, tend to get insufficient sun-derived vitamin D, mainly in winter.

4. Clothes and Lifestyle

Clothing that covers most of the skin or staying indoors reduces exposure to UVB rays.

Environmental factors such as air pollution and overcast skies can also reduce the amount of UVB rays that reach your skin.

Balancing Sun Protection and Vitamin D Intake

It is important to balance sun protection with maintaining healthy vitamin D levels. Here are some practical tips:

Short, frequent exposure: Spend a short period of time of about 10-15 minutes outside without sunscreen on your arms and legs. This is typically enough to fulfill the day's vitamin D needs.

Optimize timing: Sun exposure is most potent when the sun is highest in the sky, that is, between 10 AM and 3 PM.

Supplementation: If you’re at risk of vitamin D deficiency (due to age, darker skin tone, or other factors), consider vitamin D-rich foods or supplements. Fatty fish, fortified dairy products, and egg yolks are excellent dietary sources.

Smart Sunscreen Use: Apply sunscreen generously but remember that incidental UV exposure—such as during short walks or while driving—can still contribute to vitamin D synthesis.

Why Vitamin D Matters

Vitamin D plays a very crucial role in preventing various health conditions. The deficiency can cause diseases such as:

• Rickets: It is a condition that causes soft and weak bones in children.
• Osteomalacia: Softening of bones in adults.
• Osteoporosis: Bones are weak, porous, and are easily breakable.

Low levels of vitamin D also have been associated with weakened immunity, muscle weakness, and even mood disorders such as depression.

The use of sunscreen does not completely cut off your body's ability to produce vitamin D. While it's important to protect your skin from destructive UV radiation, moderate exposure to the sun can deliver enough vitamin D without significantly elevating the risk of damage to your skin.

For those with lifestyles, geographies, or conditions that prevent them from adequately exposing themselves to the sun, dietary sources and supplementation are alternatives. By harmonizing safe sun practices while maintaining vitamin D levels, you can enjoy the healthy skin and healthy body together.

In the end, balancing moderate sun exposure with suitable sunscreen use and a diet in vitamin D can ensure that you attain the benefits of this highly important nutrient while protecting the skin.

The effect of sunscreen on vitamin D. Br J Dermatol. 2019.

Vitamin D Fact Sheet for Consumers. NIH.

Heart failure has quietly emerged as one of India’s most serious and underestimated health challenges, driven by a rise in hypertension, diabetes, obesity, and delayed diagnosis of heart disease.

Due to a shortage of donor organs and a long waiting period before receiving the right treatment, end-stage heart failure patients in India faced a lot of difficulties a few years ago.

Today, advancements in heart transplant techniques are changing the situation from what was once an untreatable condition to a second chance at life.

Data from the National Organ and Tissue Transplant Organization (NOTTO) shows a significant year-on-year rise in heart transplants, with 253 transplants done in 2024, showcasing improved organ donation awareness, better coordination between hospitals, and stronger transplant networks.

What was once considered the only option is now emerging as a life-saving solution, offering patients not just a second chance but a return to a more meaningful and active life.

Why Are Heart Transplants Needed?

A heart transplant offers hope and gives a second life to patients whose hearts no longer support the body even after the best available medical aid.

Although it is never performed instantly, it becomes necessary whenever conditions of the heart result in end-stage heart failure, where the pumping function of the heart is compromised.

Also read: Harish Rana’s Family Donated His Heart Valves And Corneas After His Death From Passive Euthanasia

When medications and modern technologies cannot supply an adequate amount of blood and oxygen to the organs, patients experience extreme breathlessness, fluid buildup, fatigue, and repeated hospitalizations, making even simple activities like walking, eating, or lying flat exhausting.

As the flow of blood continues to deteriorate, failure is also expected in other vital organs such as the kidneys and liver. It is at this point that the transplantation of the donor heart is considered the only treatment option to ensure that the blood flow is normalized.

How Heart Transplantation Transforms Life?

Heart transplant is not just a surgical replacement of a failing organ, but a complete life restoration for patients with end-stage heart failure.

Its benefits include:

• Normalizes Heart Functioning: A healthy donor heart can immediately restore normal and effective blood flow. This will reduce weakness and fatigue that makes carrying out everyday tasks rather difficult.
• Enhances Survival Rates: Patients diagnosed with end-stage heart failure can only experience the best post-transplant survival outcomes when they undergo the transplant procedure as compared to other medical treatments.
• Enhances Quality of Life: The patients are able to attain independence once again as they are able to walk, sleep, travel, and socialize with their families and friends.
• Prevents Frequent Hospitalization: The successful transplant procedure prevents constant hospitalization, especially in cases with deteriorating heart failure, infections, and organ dysfunction.
• Protects Other Vital Organs: By restoring adequate blood flow, heart transplantation helps reverse damage to the kidneys, liver, and lungs caused by prolonged heart failure
• Permits Return to Normal Roles and Responsibilities: Patients regain their ability to work, take care of others, and carry out their daily responsibilities, which helps their emotional well-being.

Scottish Olympic legend Liz McColgan has warned athletes to wear sun protection during their training hours to protect their skin from “lasting consequences”.

Liz McColgan shared the health warning to athletes after undergoing surgery to remove lesions on her face.

The Olympic silver medalist from Dundee shared post-surgery photographs on the social media platform Instagram and lamented that, as a young runner, she never focused on wearing sun protection.

Avoiding sun cream because she felt it made her "sweat more" was her “ignorance”, said the 61-year-old former athlete.

“As a young athlete, I trained and raced in all weathers. Sun protection was never something I gave much thought to. In fact, I avoided it. I didn’t like the feeling of creams on my skin - I thought they made me sweat more, so I convinced myself I was better off without them. Looking back, that was ignorance,” Liz McColgan said.

“Recently, I had to undergo surgery to remove two lesions on my face. It was a stark reminder that the choices we make early on - especially the ones we dismiss as unimportant - can have lasting consequences,” she added.

Liz McColgan noted that athletes keep all their focus on "performance - mileage, sessions, recovery, nutrition”, but simple things like protecting their skin are often ignored.

“Yet it’s just as much a part of our overall health and wellbeing as any training session,” she said.

Sharing the health message to both young and old athletes, McColgan said, “Take sun protection seriously. Whether you’re training, racing, or even just spending time outdoors, protecting your skin matters.”

McColgan won a silver medal in the same event at the 1988 Olympic Games in Seoul. In 1991, she went on to win the 10,000m World Championships title in Tokyo.

Also read:5 Simple Do's And Don'ts For Healthy Skin

Why Sunscreen Is Essential

Using sunscreen protects the skin from harmful ultraviolet (UV) radiation, which causes

• skin cancer,
• premature aging,
• painful sunburns.

Should Sunscreen Be Used Indoors Too?

Sunscreen is meant to be part of a daily skincare routine. But most people reach for sunscreen when heading to the beach or stepping out for a long day in the sun.

According to dermatologists, sunlight can still reach you indoors.

Dr Khushboo Jha, Chief Dermatologist Consultant at Metro Hospital, explains that sunlight entering through windows can still affect the skin.

“While standard window glass blocks most UVB rays, which cause sunburn, UVA rays can still pass through. These rays penetrate deeper into the skin and are linked to long-term concerns such as premature aging, uneven pigmentation, and loss of skin elasticity,” she said.

These UVA rays are often overlooked because they do not cause immediate redness or burning like UVB rays. However, over time, they can lead to visible signs of skin aging and pigmentation.

Also read: Why Should You Must Apply Sunscreen Inside A Plane?

A Practical Approach To Daily Skincare

Dermatologists suggest viewing sunscreen as a preventive skincare habit rather than a rigid rule.

Dr Jha recommends incorporating sunscreen into your morning routine, particularly if your day includes stepping outdoors or spending time in naturally lit environments.

In simple terms, if daylight reaches your workspace or you plan to go outside later in the day, applying sunscreen in the morning is a small step that can help protect your skin over time.

Many men believe that as long as they feel healthy, active, and free from major illness, their fertility remains intact. While men do not have a sudden fertility cut-off like women, age still plays an important role when it comes to male fertility. Currently, a large number of men wish to start families later in life, often thinking their good health guarantees easy conception and fatherhood. They often neglect the age factor, even though it is linked to hormonal imbalance, stress, and genetic issues. A large number of men are unaware of their fertility health and continue to suffer. However, even in the absence of visible health problems, older men may face unexpected fertility challenges. Dr Madhukar J Shinde, Fertility Specialist at Nova IVF Fertility, PCMC, Pune, answered this for Health and Me.

Read more: The Overlooked Role of Men in IVF: Why Their Silent Strength Is Key to Fertility Success

Why do older men struggle with infertility?

Decline in sperm quality: Various studies have confirmed that as men age, sperm count, movement, and shape can slowly decline. Even if the numbers appear normal, DNA damage in sperm increases with age, which can reduce the chances of successful fertilisation.

1. Hormonal imbalance: It is important to note that testosterone levels naturally decrease over time. Lower testosterone can affect sperm production, sexual function, and overall reproductive performance, even when a man feels physically fit.
2. Some medical conditions tend to take a toll on fertility: Conditions such as diabetes, high blood pressure, and thyroid disorders become more common with age. These may be well-managed and symptom-free, but can still affect sperm health and fertility.
3. Stress and other lifestyle factors can impact fertility: Chronic stress, lack of sleep, smoking, alcohol consumption, or exposure to pollution can take a toll on sperm quality and lead to fertility issues that can be worrisome for men. Preservatives in a lot of frozen and junk food not only contribute to poor fertility health, but research suggests they may also affect DNA function. Therefore, men should stay vigilant.
4. Genetic issues: Advanced paternal age is associated with a higher risk of genetic mutations in sperm. This can further affect embryo development and increase the risk of miscarriage or certain developmental conditions.

Men must stay in touch with a fertility consultant who can design an appropriate treatment plan. The expert will evaluate them thoroughly and suggest lifestyle modifications such as a well-balanced diet, exercise, stress management through meditation, and medication for conditions such as diabetes, hypertension, and cholesterol. Awareness helps men take informed steps towards parenthood, even later in life. Certain pre-medications, including antioxidants advised by a fertility consultant, may significantly help in reducing DNA fragmentation, which contributes to poor sperm function. Therefore, men should prioritise their reproductive health, stay informed, and not suffer in silence.