But there’s a catch.

While most of us know to apply sunscreen to prevent sunburn and skin cancer, many conventional sunscreens contain harmful chemicals that may disrupt your hormones, negatively impact your bone health, and even interfere with your vitamin D metabolism.

Let’s break down what you need to know—and what to do instead to protect your skin without compromising your health.

The Hidden Dangers in Chemical Sunscreens

If you’ve ever flipped over a bottle of sunscreen and seen ingredients like oxybenzone, octinoxate, or homosalate, you’re not alone. These are common UV filters used in chemical sunscreens, but they come with risks.

According to the Environmental Working Group (EWG) and recent studies published in JAMA, these chemicals can be absorbed into your bloodstream at levels that exceed FDA safety thresholds. Once inside the body, they can:

• • Disrupt hormone function (including estrogen, progesterone, and thyroid hormones)
  • Affect reproductive health
  • Interfere with bone metabolism and vitamin D pathways

That’s a major concern, especially for women dealing with osteopenia or osteoporosis, where hormonal balance is key to preserving bone strength.

Sunscreen and Bone Health: What Most People Miss

You already know your bones rely on vitamin D to absorb calcium. But here’s the part many people don’t realize:
Hormone-disrupting chemicals in sunscreens can affect how your body builds and maintains bone.

• • Estrogen, thyroid hormones, and parathyroid hormone are essential for healthy bone remodeling.
  • Disruptors like oxybenzone and parabens can throw these systems off, increasing your risk of bone loss.
  • High-SPF chemical sunscreens may also block the limited sunlight exposure you need for vitamin D production.

If you’re trying to protect your bones naturally, the kind of sunscreen you use matters.

What to Use Instead: EWG-Approved Sunscreen Alternatives

The EWG’s Guide to Sunscreens recommends safer, more effective options. Look for mineral-based sunscreens that use:

• • Zinc oxide
  • Titanium dioxide

These ingredients create a physical barrier that reflects UV rays without allowing them to penetrate your skin. They also:

• • Offer broad-spectrum UVA/UVB protection
  • Are less likely to cause irritation or allergic reactions
  • Don’t disrupt your hormones

Avoid:

• • Oxybenzone, octinoxate, octocrylene, homosalate
  • Retinyl palmitate (vitamin A, which may speed skin damage)
  • Fragrance and parabens
  • Sprays and powders (risk of inhalation)

To see which products are safe, visit the EWG Sunscreen Guide.

Eat Your Sunscreen: Foods That Protect Your Skin Naturally

Your skin’s first line of defense isn’t just what you put on it—it’s what you put in your body.
Eating antioxidant-rich foods can help prevent UV damage, reduce inflammation, and even accelerate skin repair after sun exposure.

Top Summer Foods for Skin & Bone Health:

• • Kale & leafy greens – Rich in beta-carotene and vitamin C
  • Red bell peppers & tomatoes – High in lycopene and antioxidants
  • Blueberries – Packed with vitamin C and polyphenols
  • Green tea – Contains EGCG, a polyphenol that supports skin defense
  • Nuts & seeds – Provide vitamin E and selenium to fight free radicals
  • Olive oil – Enhances absorption of fat-soluble antioxidants and supports anti-inflammatory balance

These foods not only nourish your skin, they also support your bones by reducing oxidative stress and delivering key vitamins and minerals that aid in bone remodeling and tissue repair.

Want a Delicious Way to Protect Your Skin This Summer?

Download my free Sun-Smart Summer Kale Salad Recipe—a refreshing, nutrient-packed dish that combines many of the foods listed above into one easy, flavorful meal.

Featuring kale, red peppers, pine nuts, herbs, lemon, and olive oil, this salad is the perfect summer companion to help your skin glow and your bones stay strong.

Click here to get the recipe.  

Final Thoughts: Respect the Sun, Don’t Fear It

The sun is not your enemy—in fact, it plays a crucial role in your health. But sunburn, chemical exposure, and bone disruption are real risks when you rely on the wrong products.

To stay sun-smart this season:

• • Expose your skin to the sun briefly in the early morning for vitamin D
  • Use EWG-recommended mineral sunscreens for longer exposures
  • Cover up with hats, sunglasses, and UPF clothing
  • Nourish your body from the inside out with skin-loving, bone-supporting foods

By making thoughtful choices, you can enjoy everything summer has to offer—without compromising your health.