Dark Skin, Denver Sun: AC Lies Hiding D Risk?

By Franklin Everett Shaw

January 8, 2026

It’s a sunny day in Denver, Colorado, but something’s not quite right. You’re feeling sluggish, maybe a little down, despite the seemingly endless sunshine. You might be thinking, “I live in the sunshine state of Colorado, how could I possibly be Vitamin D deficient?” The truth is, for Black residents of Denver, this is a surprisingly common problem, and it’s more complex than just a lack of sun.

Let’s dive into why this is happening and, more importantly, what you can do about it.

The biggest culprit is melanin. Melanin is the pigment that gives skin its color, and it’s fantastic at protecting us from the sun’s harmful UV rays. However, this protection comes at a cost. Melanin acts like a natural sunscreen, reducing the skin’s ability to produce Vitamin D from sunlight. This means that people with darker skin need significantly more sun exposure to produce the same amount of Vitamin D as someone with lighter skin. Studies show that Black individuals may need up to five times more sun exposure.

Denver’s high altitude exacerbates the issue. While the sun might feel intense, the atmosphere filters out some of the UVB rays needed for Vitamin D synthesis. This means you’re getting less of the good stuff, even on a bright day.

Then there’s the indoor lifestyle. We spend a significant amount of time indoors, whether it’s at work, at home, or running errands. Air conditioning, while a blessing during Denver’s hot summers, further reduces our exposure to natural sunlight. We’re essentially creating a perfect storm for Vitamin D deficiency.

So, how do you know if you’re deficient? The best way is to get tested. In Denver, several labs offer Vitamin D testing. Look for the 25-hydroxyvitamin D blood test. This is the most accurate way to measure your Vitamin D levels. Quest Diagnostics and Labcorp both have locations throughout Denver and are generally covered by most insurance plans. Ask your doctor for a referral to ensure the test is covered. Aim for a Vitamin D level between 30 and 50 ng/mL.

Now, let’s talk about solutions. First, dietary changes. While sunlight is the primary source of Vitamin D, you can also get it from food. Unfortunately, Vitamin D is not naturally abundant in many foods.

Here are some readily available options at Denver grocery stores like King Soopers, Safeway, and Sprouts:

• Fortified Milk: Most milk is fortified with Vitamin D. Look for labels that specifically mention Vitamin D.
• Fortified Orange Juice: Another good option, especially if you’re lactose intolerant.
• Fatty Fish: Salmon, tuna, and mackerel are good sources of Vitamin D. Canned salmon is a budget-friendly option.
• Eggs: The yolk contains Vitamin D, but the amount can vary.
• Fortified Cereals: Many breakfast cereals are fortified with Vitamin D. Check the nutrition label.

A simple recipe to boost your Vitamin D intake is a salmon salad sandwich on whole wheat bread with a glass of fortified orange juice. This provides a good dose of Vitamin D, protein, and fiber.

Next, let’s address sun exposure. This is tricky because you need to balance Vitamin D production with the risk of sun damage. Remember, Denver’s altitude increases the intensity of UV rays.

Here’s a safe approach:

• Time of Day: Aim for sun exposure between 10 am and 2 pm, when the sun’s UVB rays are strongest.
• Duration: Start with 10-15 minutes of sun exposure on your arms and legs, without sunscreen. Gradually increase the time as your skin adapts.
• Skin Tone: If you have darker skin, you’ll need more time in the sun.
• Listen to Your Body: If your skin starts to feel hot or uncomfortable, seek shade.
• Sunscreen: After your initial sun exposure, apply sunscreen with an SPF of 30 or higher to protect your skin from burning.

A common mistake is thinking that sitting by a window will provide enough Vitamin D. Glass blocks UVB rays, so you need to be outside to get the benefits.

Finally, consider Vitamin D supplements. This is often the most reliable way to ensure you’re getting enough Vitamin D, especially during the winter months when sun exposure is limited. Look for Vitamin D3 supplements, as they are more effective than Vitamin D2. A typical dose is 1000-2000 IU per day, but it’s best to talk to your doctor to determine the right dosage for you.

One challenge many face is remembering to take supplements. Try setting a daily reminder on your phone or keeping your supplements in a visible place, like on your kitchen counter.

Let’s consider a real-world scenario. Imagine a Black woman in Denver named Aisha. She works a 9-to-5 job in an office building downtown. She’s aware of the Vitamin D deficiency issue but struggles to find time for sun exposure during the week. Aisha could incorporate Vitamin D-rich foods into her diet, such as adding salmon to her lunch a few times a week. She could also take a 2000 IU Vitamin D3 supplement daily. On weekends, she could spend 30 minutes outside in the sun, without sunscreen, before applying sunscreen and enjoying other outdoor activities.

Another pitfall is relying solely on supplements without addressing other lifestyle factors. While supplements are helpful, they shouldn’t be a substitute for a healthy diet and some sun exposure.

It’s also important to note that Vitamin D deficiency can manifest in various ways, including fatigue, bone pain, muscle weakness, and even depression. If you’re experiencing any of these symptoms, it’s crucial to get tested and talk to your doctor.

Don’t fall for the myth that living in a sunny place guarantees adequate Vitamin D levels. For Black Denver residents, it takes a conscious effort to overcome the challenges posed by melanin, altitude, and indoor lifestyles. By understanding these factors and taking proactive steps, you can ensure you’re getting enough Vitamin D and feeling your best.

Remember to consult with your doctor before making any significant changes to your diet or supplement regimen. They can provide personalized advice based on your individual needs and health history. Take control of your health and enjoy the Denver sunshine, safely and effectively.