As a nutrition student of color, I’ve spent a lot of time studying vitamins and minerals, and one nutrient that consistently stands out is vitamin D. Often called the “sunshine vitamin,” which plays a critical role in bone health, immune function and mood regulation.
However, many people, particularly those with darker skin, may not realize that melanin – the pigment responsible for skin color – affects how effectively our bodies produce vitamin D from sunlight. While melanin helps protect us from harmful UV rays, it also reduces the amount of UVB radiation our skin absorbs, making it harder for people of color to produce adequate vitamin D. This creates a double-edged sword: melanin shields us from sun damage, but it also puts us at a higher risk for vitamin D deficiency, which can have serious health consequences.
In this article, I want to explain why melanin affects vitamin D production and the potential health risks we might face if we become deficient. I also want to share some helpful steps we can take together to ensure we’re getting enough of this micronutrient. Our health matters, and we can support each other in this journey.
The National Institutes of Health recommends a daily intake of 600-800 IU of vitamin D for adults, but experts often suggest 1,000-2,000 IU for those at higher risk of deficiency. Vitamin D is crucial for calcium absorption, immune health, and mood regulation. When we don’t get enough, it can lead to serious health issues, particularly for people of color.
Vitamin D is essential for absorbing calcium; without enough of it, conditions like osteomalacia and osteoporosis can develop, which is especially common in people of color. It also plays a vital role in activating immune cells, so a deficiency can weaken the immune system, making the body more susceptible to infections and autoimmune diseases, disproportionately affecting people of color.
Moreover, low levels of vitamin D have been linked to depression and anxiety, with individuals of color – particularly those living in areas with limited sunlight are at a higher risk. This deficiency can interfere with serotonin production, negatively impacting mood and mental well-being.
What can we do about it?
1. Supplements. Vitamin D3 (cholecalciferol) is the most effective supplement. A healthcare provider may recommend 1,000-2,000 IU daily, particularly during the winter or for those with low blood levels.
2. Eat Vitamin D-rich foods. Incorporate fatty fish (like salmon), fortified dairy products, and plant-based milks into your diet. Fortified plant milks and UV-exposed mushrooms are good alternatives for avoiding animal products.
3. Safe sun exposure. Spending 10-30 minutes outside a few times a week can help your body produce vitamin D. However, it’s essential to balance sun exposure with skin protection to avoid harm.
Empowering Ourselves
As I have dug deeper into my studies, I’ve realized that vitamin D deficiency isn’t just a personal issue; it’s a public health concern. Deficiency affects bone, immune, and mental Health, and people of color are at higher risk. By supplementing with vitamin D, consuming vitamin D-rich foods, and getting safe sun exposure, we can better manage our Health and reduce the risk of related conditions. It’s time to raise awareness and empower ourselves to thrive.