**Dark Skin, Denver Sun: D Lies Burning Summer Lips?**

By Franklin Everett Shaw

November 3, 2025

The sun beats down on Denver, even in summer, but something sinister lurks beneath the surface of those seemingly endless blue skies. It’s not a government conspiracy, but a silent epidemic: Vitamin D deficiency, especially among residents with darker skin. And the very thing we use to protect ourselves – sunscreen – might be making it worse, particularly when liberally applied to our lips.

Denver, the Mile High City, presents a unique challenge. At 5,280 feet, the atmosphere is thinner, meaning more intense UV radiation. While this could be a boon for Vitamin D production, the reality is far more complex, especially for those with melanin-rich skin.

Here’s the problem: Melanin acts as a natural sunscreen. The more melanin you have, the more protection you have against UV rays. This is great for preventing sunburn and skin cancer, but it also significantly reduces your skin’s ability to synthesize Vitamin D from sunlight. Studies show that individuals with darker skin require significantly longer sun exposure to produce the same amount of Vitamin D as someone with lighter skin.

Now, factor in the near-ubiquitous use of sunscreen. We’re bombarded with messages about the dangers of sun exposure, and rightly so. But sunscreen, even SPF 15, can block up to 93% of UVB rays, the very rays needed for Vitamin D synthesis. This effect is compounded when we religiously apply SPF lip balm, effectively shutting down one of the few areas of our body that might otherwise get adequate sun exposure.

Consider this scenario: A Denver resident with darker skin diligently applies SPF 30 lip balm every two hours while enjoying a summer day at Cheesman Park. They’re doing everything “right” to protect themselves from the sun, but they’re also drastically reducing their chances of producing sufficient Vitamin D. This is a recipe for deficiency.

So, what’s the solution? It’s not about ditching sunscreen altogether. That would be reckless, especially in Denver’s intense UV environment. Instead, it’s about strategic sun exposure, informed choices about SPF lip balm, and a proactive approach to Vitamin D supplementation.

First, let’s talk about recognizing Vitamin D deficiency. The symptoms can be subtle and often overlooked, especially in people of color. Common signs include fatigue, bone pain, muscle weakness, and mood changes. However, in darker skin tones, Vitamin D deficiency can also manifest as:

• Increased susceptibility to infections.
• Slower wound healing.
• Exacerbation of skin conditions like eczema.
• Hair loss.

If you experience any of these symptoms, especially if you have darker skin and live in Denver, it’s crucial to get your Vitamin D levels checked by a doctor. A simple blood test can determine if you’re deficient.

Next, let’s address the lip balm dilemma. While protecting your lips from sun damage is essential, you don’t need SPF 30 every single day. Consider using a lower SPF (15 or less) on days when you’re not spending extended periods outdoors. And on days when you are, reapply frequently, but be mindful of the overall impact on your Vitamin D levels.

Here’s a practical tip: Opt for lip balms with natural sunscreens like zinc oxide or titanium dioxide. These minerals provide broad-spectrum protection while being less likely to interfere with Vitamin D synthesis compared to chemical sunscreens. You can find these at most health food stores in Denver, such as Natural Grocers or Sprouts.

Now, let’s talk about strategic sun exposure. The key is to find a balance between getting enough sun to produce Vitamin D and protecting yourself from sunburn. This is particularly tricky in Denver, where the sun is strong, and the air is dry.

Here’s a step-by-step guide:

1. Determine your skin type: The Fitzpatrick scale is a useful tool for assessing your skin’s sensitivity to the sun. People with darker skin (types IV-VI) can tolerate more sun exposure than those with lighter skin.
2. Start slowly: Begin with 10-15 minutes of sun exposure on your arms and legs, without sunscreen, during peak sunlight hours (10 am to 2 pm).
3. Monitor your skin: If you notice any redness or burning, immediately apply sunscreen and seek shade.
4. Gradually increase exposure: As your skin adapts, you can gradually increase your sun exposure time, but never to the point of burning.
5. Consider the time of year: In Denver, the sun’s angle is lower in the winter months, making it more difficult to produce Vitamin D. You may need to rely more on supplementation during this time.

Remember, even a few minutes of sun exposure can make a difference. A quick walk around City Park during your lunch break can be a surprisingly effective way to boost your Vitamin D levels.

Finally, let’s discuss Vitamin D supplementation. For many Denver residents, especially those with darker skin, supplementation is essential to maintain optimal Vitamin D levels. The recommended daily intake varies depending on individual needs, but most adults benefit from taking 1,000-2,000 IU of Vitamin D3 per day.

When choosing a Vitamin D supplement, opt for Vitamin D3 (cholecalciferol), which is more effective at raising blood levels than Vitamin D2 (ergocalciferol). You can find high-quality Vitamin D3 supplements at most pharmacies and health food stores in Denver. Look for brands that are third-party tested for purity and potency.

Here’s a crucial point: Vitamin D is a fat-soluble vitamin, meaning it’s best absorbed when taken with a meal containing fat. Take your supplement with breakfast, lunch, or dinner to maximize its effectiveness.

One common mistake people make is taking too much Vitamin D. While Vitamin D toxicity is rare, it can occur with excessive supplementation. Symptoms include nausea, vomiting, weakness, and frequent urination. It’s always best to consult with a doctor or registered dietitian to determine the appropriate dosage for your individual needs.

Living in Denver with darker skin presents unique challenges when it comes to Vitamin D. The combination of high altitude, intense UV radiation, and widespread sunscreen use can easily lead to deficiency. However, by understanding the risks, recognizing the symptoms, and adopting a proactive approach to sun exposure and supplementation, you can ensure that you’re getting enough of this essential nutrient. Don’t let the Mile High City leave you feeling low on Vitamin D. Take control of your health and enjoy the sunshine safely and strategically.