When summer hits, many of us reach for the sunscreen. But if you’re in your 40s or 50s, you might be wondering how to balance sun protection and vitamin D without compromising your skin’s glow—or your health.
In this week’s episode of Midlife and Glowing, we’re breaking down what midlife women really need to know about skin aging, sun exposure, and vitamin D. Plus, we’ll share the best summer foods that support skin from within—so you can glow through the season with confidence.
Understanding Sun Protection and Vitamin D in Midlife
As you age, your skin becomes more sensitive to UV damage—and your body’s ability to make and absorb vitamin D also declines. That means midlife women need a more thoughtful approach to both skincare and sunshine.
Why Daily Sunscreen is Non-Negotiable
Most of us didn’t grow up with a solid sunscreen routine. Now, dermatologists agree: daily SPF is one of the most effective ways to prevent premature skin aging. Even if you’re indoors, UVA rays (which accelerate aging) can penetrate through windows.
Mineral sunscreens with zinc oxide or titanium dioxide are ideal for midlife skin. They’re gentle, less likely to clog pores, and offer broad-spectrum protection without the hormone-disrupting risks associated with many chemical sunscreens. Our personal preference is zinc oxide though, and here’s why…
⚠️ Quick note on titanium dioxide: While it’s safe when applied topically as a lotion, the International Agency for Research on Cancer (IARC) lists it as a possible carcinogen when inhaled. That means you may want to avoid spray sunscreens that use titanium dioxide as an active ingredient and stick with lotion-based formulas instead.
Takeaway: Use SPF 30 or higher every day—yes, even when it’s cloudy—and opt for lotion-based mineral formulas whenever possible.
The Truth About Chemical Sunscreens and Hormone Disruption
While many drugstore sunscreens rely on chemical UV filters, several of these ingredients have raised health concerns—particularly for women in midlife who are already navigating hormonal shifts.
Some of the most commonly used chemical sunscreen ingredients include:
- Oxybenzone
- Octinoxate
- Homosalate
- Octocrylene
- Avobenzone
These chemicals are easily absorbed through the skin and have been detected in blood, breast milk, and urine—even days after a single application. According to research, they may act as endocrine disruptors, interfering with hormone function and potentially contributing to issues like estrogen dominance, thyroid disruption, and fertility challenges.
Another sneaky culprit? Fragrance. This vague term can mask a cocktail of synthetic compounds, some of which also interfere with hormone health or trigger skin irritation.
➡️ For midlife women already experiencing hormonal changes, switching to non-toxic, mineral-based sunscreens can help reduce your body’s overall chemical burden.
Resources for Finding Safer Sunscreens
Want to clean up your SPF routine without sacrificing protection? These two resources are a great place to start:
- EWG’s Safe Sunscreen Guide – This annual report rates sunscreens based on ingredient safety and effectiveness. You can search by brand or SPF level to find one that fits your needs.
- Organic Bunny’s SPF Shop – A curated collection of clean, non-toxic sunscreens that meet strict ingredient standards. Great for finding glow-worthy mineral options.
- What We’re Using – We’re sharing our personal favorite safe sunscreens that we’re using to keep our skin protected.
But Don’t Ditch the Sun Entirely
Here’s where it gets nuanced. We need sun exposure to make vitamin D, a vital hormone-like nutrient that supports mood, immunity, and bone strength. However, too much unprotected sun can age the skin and increase the risk of skin cancer.
The good news? Short, strategic bursts of sun (about 10–30 minutes on bare skin) are usually enough to support vitamin D production. Beyond that, consider getting your vitamin D levels tested to determine if a supplement is needed—especially if you live in a northern climate, have darker skin, or are rarely outside.
Takeaway: Balance sun protection and vitamin D by combining smart sun habits with supplements when needed.
Eat Your Glow: Summer Foods That Support Skin from Within
Great skin isn’t just about what you put on it—it’s also about how you nourish it from the inside out. During perimenopause and midlife, your skin needs extra support to stay hydrated, firm, and radiant.
In our Glow Bite this week, we shared a breakdown of the best summer foods for skin health.
1. Antioxidant-Rich Foods
Oxidative stress is one of the biggest contributors to premature skin aging—and colorful produce is your natural defense. These foods help fight free radical damage, reduce inflammation, and brighten your skin tone.
Add more of these to your plate:
- Berries (blueberries, raspberries, blackberries)
- Tomatoes
- Leafy greens (spinach, kale, arugula)
- Sweet potatoes & carrots
- Broccoli & beets
- Flavonoid-rich foods like cocoa (in raw or dark chocolate form) and green tea
These vibrant foods help strengthen your skin’s ability to withstand sun exposure and support collagen production.
2. Healthy Fats to Support Skin Barrier & Hormone Health
Healthy fats are essential during perimenopause—not just for hormone production but also for keeping the skin barrier strong and supple. These fats lock in moisture, support elasticity, and reduce dryness and inflammation.
Some skin-loving fats to include:
- Wild salmon and small fatty fish (like sardines and mackerel)
- Avocados
- Olives and extra virgin olive oil
- Grass-fed butter
- Coconut and coconut oil
- Nuts and seeds (especially chia, flax, pumpkin, and sunflower seeds)
- Nut butters (like almond, cashew, or tahini)
Aim to include a source of healthy fat in every meal to help stabilize hormones and support glowing skin.
3. Protein to Support Skin Strength & Integrity
Protein provides the building blocks (amino acids) your body needs to maintain and repair skin, hair, nails, and connective tissue. During midlife, adequate protein becomes even more important to prevent muscle loss and support skin resilience.
Try incorporating:
- Pasture-raised eggs
- Greek yogurt
- Poultry and grass-fed beef
- Lentils, quinoa, and beans
- Nuts and seeds
- High-quality collagen or protein powders (especially helpful if your appetite fluctuates or you’re on the go)
Protein also supports your skin’s firmness by fueling the body’s natural collagen production—key during perimenopause, when collagen loss accelerates.
Hydration Is More Than Just Water
Midlife skin is often drier due to declining estrogen levels. That means you need to hydrate more strategically. Start your morning with minerals in your water (like a pinch of quality sea salt and fresh lemon, or trace mineral drops), sip throughout the day, and eat plenty of hydrating foods.
Skin Health in Summer: A Balanced Midlife Routine
Looking and feeling radiant in midlife isn’t about extremes. It’s about creating consistent habits that protect, nourish, and support your skin and your body.
Here’s your go-to summer routine:
- Apply sunscreen every morning.
- Get short bursts of unprotected sun to support vitamin D.
- Eat a nutrient-dense, skin-loving diet.
- Stay hydrated inside and out.
- Get vitamin D levels checked to see if supplements are needed.
Because midlife isn’t about “fixing” your face—it’s about aligning with what your body needs and giving it the tools to thrive.
Final Thoughts
You don’t have to choose between glowing skin and getting enough vitamin D. With a few small adjustments, you can support your skin’s health, protect against aging, and make sure your vitamin D levels stay strong—especially in the perimenopausal years when these shifts become even more important.
Glowing through midlife is about smart choices—inside and out. By choosing safe sunscreens, supporting your vitamin D levels, and nourishing your skin with powerful foods and hydration, you’re not just protecting your appearance—you’re protecting your long-term well-being.
Daily Glow Sun Care & Skin Glow Picks
Looking for tried-and-true sun care without the guesswork?
We’ve rounded up our favorite non-toxic, midlife-friendly SPF and skin glow essentials in our LTK shop. Whether you’re headed to the beach or just running errands, we’ve got you covered—literally.
In our curated collection, you’ll find:
- Mineral-based body sunscreens that are effective, clean, and easy to apply
- Tinted facial sunscreens that offer SPF protection with a glowy, even finish
- Non-toxic sunless tanning products for that bronzed look—without the sun damage
We only share what we personally use and love, so think of this as your Daily Glow-approved shortcut to glowing safely through the season.
