People of color have a harder time absorbing vitamin D — here’s why it matters

As it turns out, people of color are more likely to be vitamin D deficient. Some people, like me, have skin with a lot of melanin and are hearing this for the first time. Keep reading to learn why this deficiency affects people with darker skin, what symptoms vitamin D deficiency causes, and what your healthcare provider recommends to maintain your vitamin D levels. please.

Why do people of color have difficulty absorbing vitamin D?

Everyone has a certain amount of melanin in their skin. However, people with darker skin have more melanin, a natural pigment that provides color and protection to the skin and hair.

“Melanin is a natural pigment produced by specialized skin cells in the top layer of the skin called melanocytes. Melanin is responsible for absorbing ultraviolet light, giving skin, hair, and eye color, and freeing harmful substances within the skin. “It has several functions, including neutralizing radicals (that is, unstable oxygen molecules that can cause cell damage),” said Rachel Day, MD, MPH, chief medical officer at Zest Health. told Well+Good.

Dr. Day says our bodies begin producing vitamin D when ultraviolet B (UVB) rays from the sun interact with cholesterol compounds (called) in our skin. 7-dehydrocholesterol2) Produces pre-vitamin D3. However, she added, “People with high melanin levels absorb and block UVB radiation, reducing the amount of vitamin D their skin can produce.”

This means that people with darker skin can still get vitamin D from sunlight, but they need much more sun exposure than people with lighter skin. National Health and Nutrition SurveyResearchers found that 75 percent of non-Hispanic black adults who did not take vitamin D supplements were vitamin D deficient. That’s why many health care providers recommend taking vitamin D supplements, especially if your skin has a lot of melanin.

But what exactly happens biologically when dark-skinned people process vitamin D? Basically, it starts out the same for all skin tones. “Vitamin D synthesis begins when UVB rays penetrate the skin and convert 7-dehydrocholesterol to previtamin D3. This process is the same for everyone, but the amount of UVB they receive differs.” “People with more melanin have less deep skin, which reduces the efficiency of vitamin D production,” says Neha Chandan, MD, MPH, dermatologist and skin care advisor for the skin care brand Vice &. . virtue.

What can people with darker skin do to boost their vitamin D levels?

If you have dark skin, there are several things you can do to boost your vitamin D levels, especially during the winter months when you tend to get less sunlight.

Let’s go outside (even if it’s cloudy)

It’s often difficult for everyone to get enough vitamin D during the winter months, when the cold weather keeps us away from the sun. But we need to prioritize getting outside. This is especially true for people whose skin contains a lot of melanin. “UVB radiation, which is essential for vitamin D synthesis, becomes weaker in many regions during fall and winter as the sun’s angle changes,” Day says. This is especially true away from the equator, she added. In addition, the days are shorter during the winter and the hours of daylight are shorter. “These two factors contribute to decreased vitamin D production,” says Dr. Day.

So, how long should you be outside? A BMJ study found that people with lighter skin tone 20-30 minutes of sunlight3 People with brown or dark skin needed 2 to 10 times more time to produce the recommended amount of vitamin D several times a week.

Eat foods rich in vitamin D and magnesium

You may also need to add more vitamin D-rich foods to your daily diet to boost your vitamin D levels. So which foods should we focus on? Research shows that the following foods are rich in vitamin D.

Fatty fish (such as salmon and tuna) Cod liver oil Egg yolks 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, this is a good guide to finding out which foods can help boost your vitamin D levels and which ones are safe. Your health care provider is your source of information.

Dr. Day recommends eating vitamin D-rich foods to increase vitamin D levels, but ultimately, “oral intake is the most effective way to maintain adequate vitamin D levels.” says. When choosing a supplement, focus on vitamin D3, as it is more effective at raising and maintaining blood levels, according to the National Institutes of Health (NIH).

In general, Dr. Day says adults should take in 1,000 to 2,000 international units (IU) of vitamin D per day. “However, people with a lot of melanin in their skin should have their levels tested to make sure they don’t need medically supervised doses to replenish very low vitamin D levels,” she says. added.

Consider vitamin D supplements

Your health care provider can recommend prescription-strength vitamin D supplements. However, other vitamin D supplements are also available over the counter. I’ve tried several different vitamin D supplements while getting my levels back up. We will introduce cosmetics that are recommended for those with skin that has a lot of melanin pigment. (Of course, ask your health care provider about which supplements are best for you before trying them.)

Mela Daily Essentials for Women — $39.99

I like Mela because I get all the vitamins I need at once. Mela is a multivitamin made specifically with women of color in mind. Tested by a third party, Contains the exact vitamins, probiotics, and adaptogens needed by women with high levels of melanin in their skin, including high-dose vitamin D.

Multivitamin Third Party Tested Subscription Plans Available When Purchase Online

Expensive Not sold in stores

Enormous Vitamin D3 (5000 IU) — $16.95

I like this brand because it’s clean and has undergone very rigorous testing. Momentous products comply with standards set by the NFL, NBA, MLB, and Olympic Committee.

Extremely clean NSF certified Third party tested Subscription plans available when purchased online

Nature Made Vitamin D3 Extra Strength (5000 IU) — $13.58

This is the first vitamin D supplement I’ve ever used, I just bought it because I saw it at the grocery store. There were no adverse effects and I felt that my symptoms had improved.

USP Verified Budget Friendly Available in Stores

If other options are not readily available, try a UV lamp

If you live in a place where there is more cloud than sun, you may want to try a UV lamp to get your daily dose of vitamin D. Recent research in photodermatology, photoimmunology, and photomedicine has shown that using ultraviolet lamps, portable tanning device4 UVB emission may maintain or improve vitamin D status in people with malabsorption syndromes. (Remember: Tanning devices can increase your risk of skin damage and certain cancers, so consult your health care provider before determining whether these devices are right for you. )

When should you see a health care provider?

Many people don’t even know they are vitamin D deficient until they get a blood test. The main reason for this is that vitamin D deficiency causes very vague symptoms. “Signs of vitamin D deficiency include fatigue, muscle weakness and pain, bone pain, mood changes, increased susceptibility to infections, and delayed wound healing,” says Dr. Chandan. But many people with the deficiency may not show obvious symptoms, so regular testing is important, she added.

If you have symptoms of vitamin D deficiency, have an underlying medical condition or dietary restriction that increases your risk of vitamin D deficiency, or are concerned about your vitamin D levels in general, Dr. Chandan recommends speaking with your health care provider. . “They can order blood tests to check your vitamin D levels and provide appropriate recommendations based on your personal needs and health status,” she added.

Dr. Day agrees that vitamin D deficiency is so prevalent in the United States that most adults should be tested. More than 70 percent of people live with vitamin D deficiency.) This includes people who develop vitamin D deficiency, such as having darker skin, living in areas with less sun exposure, or experiencing chronic health conditions such as Crohn’s disease, celiac disease, or kidney or liver disease. This is especially true when the stakes are high. disease. Screening can help you detect early signs of deficiency and get the treatment you need to alleviate symptoms.