Dark Skin, Denver: Altitude Lies About Summer D?

By Franklin Everett Shaw

January 7, 2026

The sun feels amazing on your skin, doesn’t it? But for those of us living in Denver with darker skin tones, that warm embrace might be a bit deceptive. We’re not getting the Vitamin D boost we think we are.

Denver’s altitude and our increased melanin create a “sunlight lie,” making it harder to synthesize this crucial vitamin. This isn’t just about feeling a little tired; it’s about bone health, immune function, and overall well-being. Let’s break down how to navigate this unique challenge and optimize your Vitamin D levels, even in the Mile High City.

First, let’s understand the problem. Melanin, the pigment that gives our skin its color, acts like a natural sunscreen. While it protects us from harmful UV rays, it also reduces our ability to produce Vitamin D from sunlight. Denver’s high altitude means the sun’s rays are more intense, but that doesn’t automatically translate to more Vitamin D production for those with darker skin.

So, how do we combat this "sunlight lie"? It’s a multi-pronged approach involving strategic sun exposure, targeted supplementation, and dietary adjustments.

Let’s talk sun exposure. Forget the generic advice of “15 minutes a day.” That’s often geared towards lighter skin tones. For those with Fitzpatrick skin types IV-VI (ranging from olive to deeply pigmented), you’ll need significantly more time.

Here’s a rough guide for Denver summers, keeping in mind that these are estimates and individual responses vary:

• Fitzpatrick Type IV (Olive Skin): Aim for 30-45 minutes of midday sun exposure (between 10 AM and 2 PM) several times a week.
• Fitzpatrick Type V (Brown Skin): Increase that to 45-60 minutes.
• Fitzpatrick Type VI (Dark Brown to Black Skin): You might need upwards of 60 minutes or more.

Expose as much skin as possible – arms, legs, and back are ideal. Avoid sunscreen during these targeted sessions, but be mindful of burning. If your skin starts to feel hot or uncomfortable, seek shade.

A common pitfall is relying solely on incidental sun exposure – walking to your car, sitting by a window. This is rarely enough, especially in Denver’s climate where we often bundle up, even in summer.

Now, let’s dive into supplementation. Vitamin D3 is the preferred form, as it’s more effective at raising blood levels than D2. Look for supplements that are third-party tested for purity and potency.

In Colorado, you can find a wide range of Vitamin D3 supplements at local health food stores like Natural Grocers or Sprouts. Online retailers like Amazon also offer numerous options.

Dosage is crucial. Don’t just grab the first bottle you see. A blood test is the best way to determine your current Vitamin D level and tailor your supplementation accordingly. Talk to your doctor about getting a 25-hydroxyvitamin D test.

However, as a general guideline, many people with darker skin tones in Denver benefit from a daily dose of 2000-5000 IU of Vitamin D3, especially during the winter months. During the summer, you might be able to reduce the dosage slightly, depending on your sun exposure habits.

A common mistake is taking Vitamin D sporadically. Consistency is key. Set a reminder on your phone or incorporate it into your daily routine.

Next, let’s consider dietary strategies. While sunlight and supplementation are the primary sources, certain foods can help boost your Vitamin D intake and absorption.

• Fatty Fish: Salmon, tuna, and mackerel are excellent sources of Vitamin D.
• Egg Yolks: A good source, but the Vitamin D content can vary depending on the hen’s diet.
• Fortified Foods: Milk, yogurt, and orange juice are often fortified with Vitamin D.

However, relying solely on food is unlikely to be sufficient, especially given the challenges of Denver’s climate and darker skin.

To enhance Vitamin D absorption, consume it with healthy fats. This could be as simple as taking your supplement with a meal that includes avocado, nuts, or olive oil.

A specific challenge in Denver is the dry air. Dehydration can hinder nutrient absorption. Make sure you’re drinking plenty of water throughout the day to optimize Vitamin D uptake.

Here’s a practical example: Let’s say you’re a Denver resident with Fitzpatrick skin type V. You work indoors during the week. On weekends, you could aim for 45-60 minutes of sun exposure on Saturday and Sunday mornings, exposing your arms and legs. You also take 3000 IU of Vitamin D3 daily with your breakfast, which includes a serving of Greek yogurt and a handful of almonds.

Another real-world scenario: You’re a busy parent with Fitzpatrick skin type VI. Finding time for dedicated sun exposure is difficult. You could try incorporating short bursts of sun exposure into your daily routine – 15 minutes while waiting for the school bus, 20 minutes during your lunch break. You also supplement with 5000 IU of Vitamin D3 daily and make an effort to include fatty fish in your diet twice a week.

Don’t fall into the trap of thinking that summer automatically solves your Vitamin D deficiency. It requires a conscious and strategic effort, especially for those of us with darker skin living in Denver.

Remember, this is about more than just avoiding a deficiency. It’s about optimizing your health and well-being, allowing you to thrive in the Mile High City. Take control of your Vitamin D levels and experience the difference it can make.