BURSTA few years ago, I found myself feeling depressed, extremely fatigued, and always catching some kind of cold. We’ve all been there, right? So naturally, it was a good idea to go to see my healthcare provider. They drew my blood, and lo and behold, I found out that my vitamin D levels were pretty low. My provider told me that the low vitamin D was probably the culprit of all the symptoms I had been dealing with, so she prescribed me some vitamin D supplements, told me to get outside more, and sent me on my way. But even after following my treatment plan, my symptoms later returned. It wasn’t until recently that I learned my vitamin D deficiency could be connected to the fact that I am a Black woman.
As it turns out, people of color are more likely to have a vitamin D deficiency. If you, like me, have melanin-rich skin and are hearing this for the first time, welcome. Keep reading to find out why this deficiency affects people with darker skin, how vitamin D deficiency can make you feel, and what healthcare providers recommend you do to keep your vitamin D levels up.
Why do people of color have a harder time absorbing vitamin D?
Everyone has a certain amount of melanin in their skin. But people with darker skin tones have more melanin—a natural pigment that gives your skin and hair its color and protects them.
“Melanin is a natural pigment produced by specialized skin cells in the top layer of [your] skin called melanocytes. It has several functions, including absorbing UV radiation, providing skin, hair, and eye color, and neutralizing damaging free radicals in the skin (i.e., unstable oxygen molecules that can cause cellular damage),” Rachel Day, MD, MPH, chief medical officer at Zest Health, tells Well+Good.
Dr. Day says our bodies start producing vitamin D when ultraviolet B (UVB) radiation from the sun interacts with a cholesterol compound in our skin (called 7-dehydrocholesterol) to produce pre-vitamin D3. But people with “higher levels of melanin absorb and block UVB radiation, thereby reducing the amount of vitamin D the skin can produce,” she adds.
This means that although people with darker complexions can still get vitamin D from the sun, it will take a lot more exposure to sunlight than someone with a lighter skin tone. The National Health and Nutrition Examination Survey found that 75 percent of non-Hispanic Black adults who don’t take vitamin D supplements have a vitamin D deficiency. That’s why many healthcare providers recommend taking vitamin D supplements, especially if you have more melanin in your skin.
But what’s going on biologically when darker skin tones process vitamin D? Essentially, it starts the same way for every skin tone: “Vitamin D synthesis begins when UVB rays penetrate the skin and convert 7-dehydrocholesterol to pre-vitamin D3. This process is the same in all individuals, but the amount of UVB that reaches the deeper layers of skin is reduced in people with more melanin, resulting in less efficient vitamin D production,” says Neha Chandan, MD, MPH, dermatologist and skincare advisor for skincare brand Vice & Virtue.
What can people with darker skin do to increase their vitamin D levels?
If you have darker skin, there are some things you can do to increase your vitamin D levels, especially in the winter months when we all tend to get less sun exposure.
Get outside (even if it’s overcast)
The cold winter months keep us away from the sun, so getting enough vitamin D is often difficult for everyone. But we must prioritize getting outside—especially for those of us who have more melanin in our skin. “UVB radiation, which is essential for vitamin D synthesis, is weaker because the sun’s angle changes during fall and winter in many regions,” says Dr. Day. This is especially true for locations further away from the equator, she adds. Additionally, the days are shorter, with fewer hours of daylight during winter. “These two factors contribute to a reduction in vitamin D production,” Dr. Day says.
So, how long should you be outside? One study in BMJ found that people with lighter complexions needed 20 to 30 minutes of sunlight a few times per week to produce the recommended amount of vitamin D, while those with brown or black complexions needed two to 10 times that duration.
Eat foods rich in vitamin D and magnesium
Boosting your vitamin D levels may also involve adding more vitamin D-rich foods to your daily meals. So, which foods should you be focusing on? Research shows these foods are high in vitamin D:
- Fatty fish (like salmon or tuna)
- Cod liver oil
- Egg yolk
- Cheese
- Mushrooms
- Vitamin D-fortified milk
- Breakfast cereals
However, if you have dietary restrictions and can’t eat some (or all) of the foods on this list, your healthcare provider is a good resource to learn which foods can help improve your vitamin D levels and are safe for you.
While Dr. Day suggests eating vitamin D-rich foods to boost your levels, she says ultimately, “oral supplementation is the most effective way to maintain sufficient vitamin D levels.” When choosing a supplement, look for vitamin D3 because it is more effective at raising and maintaining blood levels, per the National Institutes of Health (NIH).
Generally, adults should take 1,000 to 2,000 International Units (IU) of vitamin D per day, says Dr. Day. “However, people with more melanin in their skin should get their levels checked to ensure medically supervised doses are not necessary to replete very low vitamin D levels,” she adds.
Consider vitamin D supplements
Healthcare providers can recommend prescription-strength vitamin D supplements. However, other vitamin D supplements are also available over-the-counter. I’ve tried a few different vitamin D supplements while restoring my levels. Here are some I recommend that are also great for those with melanin-rich skin. (Of course, ask your healthcare provider about which supplement is best for you before trying.)
I like Mela because I can get all of the vitamins I need at once. Mela is a multivitamin made specifically with women of color in mind. It is third-party tested and includes the precise vitamins, probiotics, and adaptogens needed by women with higher levels of melanin in their skin, including high-dose Vitamin D.
Pros:
- Multivitamin
- Third-party tested
- Subscription plan available when purchased online
Cons:
- Expensive
- Not sold in stores
I like this brand because it is clean and is placed under very rigorous testing. Momentous products are held to the standards set by the NFL, NBA, MLB, and Olympic Committee.
Pros:
- Very clean
- NSF certified
- Third-party tested
- Subscription plan available when purchased online
Cons:
- Expensive
- Not in stores
This is the first Vitamin D supplement I ever used, and I simply bought it because I saw it at the grocery store. I had no ill effects and felt as though it helped my symptoms.
Pros:
- USP verified
- Budget-friendly
- Available in stores
Cons:
- Contains gelatin
Try a UV lamp when other options aren’t easily available
If you’re living somewhere where there are more clouds than sun, you could try a UV lamp to get your daily dose of vitamin D. A recent study in Photodermatology, Photoimmunology &Photomedicine found that using a portable tanning device emitting UVB could maintain or improve vitamin D status in people with malabsorption syndromes. (Just keep in mind: Tanning devices can increase the risk of skin damage and certain cancers, so it’s best to talk to your healthcare provider before to see if these devices are suitable for you.)
When to see a healthcare provider
So many people don’t even know they have a vitamin D deficiency until they get bloodwork done, and that’s mainly because it causes very vague symptoms. “Signs of vitamin D deficiency can include fatigue, muscle weakness and aches, bone pain, mood changes, increased susceptibility to infections, and slow wound healing,” says Dr. Chandan. But because many people with a deficiency may not show obvious symptoms, regular check-ups are important, she adds.
If you have symptoms of a vitamin D deficiency, have an underlying medical condition or restricted diet that increases your deficiency risk, or are generally concerned about your levels, Dr. Chandan recommends seeing your healthcare provider. “They can order a blood test to check your vitamin D levels and provide appropriate recommendations based on your individual needs and health status,” she adds.
Dr. Day also agrees that most adults should get screened, as vitamin D deficiency is extremely prevalent in the U.S. (Note: about 40 percent of the adult population, but over 70 percent of African Americans live with a deficiency in vitamin D). This is especially true if you’re at a higher risk of developing a vitamin D deficiency, such as having darker skin, living in an area with limited sun exposure, or experiencing chronic health conditions like Crohn’s disease, celiac disease, and kidney or liver disease. Screenings can help find signs of a deficiency early and get you the treatment you need to relieve symptoms.