Research indicates that individuals of color are more prone to experiencing a vitamin D deficiency. If you, like me, possess melanin-rich skin and are absorbing this information for the first time, welcome. Continue reading to discover why this deficiency impacts those with darker skin, how it can affect your well-being, and what health professionals recommend to maintain optimal vitamin D levels.
Why do people of color have a harder time absorbing vitamin D?
Everyone has varying levels of melanin in their skin, but those with darker skin tones possess greater amounts of melanin—a natural pigment responsible for the coloration of skin and hair, which also offers protection.
“Melanin is a natural pigment produced by specialized cells in the outermost layer of [your] skin, known as melanocytes. Its functions include absorbing UV radiation, contributing to skin, hair, and eye pigmentation, and neutralizing harmful free radicals,” explains Rachel Day, MD, MPH, chief medical officer at Zest Health, to Well+Good.
Dr. Day notes that our bodies commence vitamin D production when ultraviolet B (UVB) rays from the sun encounter a cholesterol compound in our skin, known as 7-dehydrocholesterol2, resulting in the formation of pre-vitamin D3. However, individuals with “higher levels of melanin absorb and inhibit UVB radiation, reducing the amount of vitamin D that the skin can generate,” she adds.
This implies that while those with darker skin can still derive vitamin D from the sun, they require significantly more sun exposure compared to individuals with fairer complexions. According to a National Health and Nutrition Examination Survey1, 75 percent of non-Hispanic Black adults who do not take vitamin D supplements exhibit a deficiency in this vitamin. Consequently, many healthcare providers advocate for vitamin D supplementation, particularly for those with greater melanin in their skin.
But what biological factors influence how individuals with darker skin process vitamin D? Essentially, the process begins uniformly for every skin type: “Vitamin D synthesis starts when UVB rays penetrate the skin and convert 7-dehydrocholesterol to pre-vitamin D3. This mechanism is consistent across all individuals, yet the quantity of UVB that reaches the deeper skin layers is diminished for those with more melanin, leading to less effective vitamin D production,” explains Neha Chandan, MD, MPH, dermatologist and skincare consultant for the skincare brand Vice & Virtue.
What can those with darker skin do to boost their vitamin D levels?
For individuals with darker complexions, there are several strategies to enhance vitamin D levels, particularly during the winter months when sunlight exposure tends to decrease.
Get outside (even when it’s cloudy)
During the cold winter season, we often avoid the sun, making it challenging for everyone to obtain sufficient vitamin D. However, it’s crucial to prioritize outdoor time—especially for those of us with more melanin in our skin. “UVB radiation, vital for vitamin D synthesis, is significantly weaker during this time…””The sun’s angle shifts during the fall and winter months across numerous regions,” Dr. Day notes. This is particularly evident in areas further from the equator, she explains. Furthermore, the duration of daylight decreases, resulting in shorter days throughout the winter season. “These two elements lead to a decrease in vitamin D synthesis,” Dr. Day adds.
The question then arises: how long should one spend outdoors? A study published in BMJ indicated that individuals with lighter skin tones required 20 to 30 minutes of sunlight3 several times a week to achieve the necessary vitamin D intake, while those with brown or black skin tones needed between two to ten times that amount.
Incorporate vitamin D and magnesium-rich foods
Increasing vitamin D levels can also be achieved by including more vitamin D-packed foods in your diet. What should you be prioritizing? Research indicates that these foods contain high levels of vitamin D:
- Fatty fish (such as salmon or tuna)
- Cod liver oil
- Egg yolk
- Cheese
- Mushrooms
- Vitamin D-fortified milk
- Breakfast cereals
If you have dietary restrictions and cannot consume certain (or any) foods from this list, consulting with your healthcare provider can provide guidance on what alternatives may help elevate your vitamin D levels safely.
While Dr. Day recommends incorporating vitamin D-rich foods into your meals, she states that ultimately, “oral supplementation remains the most reliable method for maintaining adequate vitamin D levels.” When selecting a supplement, opt for vitamin D3, which is more effective for boosting and sustaining blood levels, according to the National Institutes of Health (NIH).
In general, adults are advised to consume 1,000 to 2,000 International Units (IU) of vitamin D daily, Dr. Day explains. “However, individuals with higher melanin levels in their skin should have their vitamin D levels assessed to determine if medically supervised doses are required to correct significant deficiencies,” she notes.
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