Denver Dark Skin: Winter AC Stealing Summer D?

By Franklin Everett Shaw

January 5, 2026

The crisp mountain air bites with a particular ferocity in Denver winters. It’s a dry cold, they say, but that doesn’t make it any less bone-chilling, especially when the sun seems to vanish for weeks on end. But beyond the discomfort, there’s a hidden danger lurking in the shadows of those snow-capped peaks, particularly for those of us with darker skin: Vitamin D deficiency.

Denver’s high altitude and latitude combine to create a perfect storm for low Vitamin D levels, and the melanin in darker skin further exacerbates the problem. We need to talk about how to combat this, specifically for Black and Brown folks living in the Mile High City.

Vitamin D, often called the “sunshine vitamin,” is crucial for bone health, immune function, and even mental well-being. Our bodies produce it when our skin is exposed to sunlight, specifically UVB rays.

But here’s the rub: Denver’s latitude (nearly 40 degrees North) means that during the winter months (roughly November to March), the sun’s UVB rays are too weak to stimulate Vitamin D production in the skin. The angle of the sun is simply too low.

Add to that Denver’s notorious cloud cover and the fact that most of us spend the majority of our time indoors during the winter, bundled up against the cold, and you have a recipe for widespread Vitamin D deficiency.

Now, consider the impact of melanin. Melanin is the pigment that gives our skin its color, and it acts as a natural sunscreen. While this is beneficial in sunny climates, it also 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 have shown that individuals with darker skin may need up to ten times more sun exposure to achieve adequate Vitamin D levels. This is a critical point often overlooked in general health advice.

So, what’s a Denverite with melanated skin to do? We can’t just hibernate until spring. Here’s a practical guide to optimizing your Vitamin D levels, tailored for our unique circumstances:

Step 1: Get Tested.

Before you start popping supplements, get your Vitamin D levels checked by your doctor. A simple blood test (25-hydroxyvitamin D) will tell you where you stand. Optimal levels are generally considered to be between 30 and 50 ng/mL. Many people, especially during winter, will find they are far below this.

Step 2: Strategic Sun Exposure (When Possible).

Even in winter, there are days when the sun peeks through. On those days, make an effort to get outside for at least 15-30 minutes with as much skin exposed as comfortably possible (face, arms, and legs). Remember, even a little bit helps.

However, be realistic. In Denver, relying solely on sun exposure during the winter is simply not enough.

Step 3: Dietary Sources.

While not a primary source, incorporating Vitamin D-rich foods into your diet can contribute to your overall intake. Good sources include:

• Fatty fish (salmon, tuna, mackerel): Aim for 2-3 servings per week.
• Egg yolks: A good source, but the Vitamin D content can vary.
• Fortified foods (milk, cereal, orange juice): Check the labels to see how much Vitamin D they contain.

Step 4: Supplementation – Your Best Bet.

For most Denver residents with darker skin, Vitamin D supplementation is essential, especially during the winter months.

• Choose Vitamin D3 (cholecalciferol): This is the form of Vitamin D that your body produces naturally and is more effective at raising blood levels than Vitamin D2 (ergocalciferol).
• Dosage is Key: Don’t just grab any bottle off the shelf. Work with your doctor to determine the appropriate dosage based on your blood test results. Many people with darker skin in Denver need to take 2,000-5,000 IU (International Units) of Vitamin D3 daily to maintain optimal levels.
• Take it with Fat: Vitamin D is a fat-soluble vitamin, meaning it’s best absorbed when taken with a meal containing healthy fats. Consider taking your supplement with breakfast that includes avocado or nuts.

Step 5: Monitor and Adjust.

Vitamin D levels can fluctuate, so it’s important to retest your levels periodically (every 3-6 months) and adjust your supplementation accordingly. Your doctor can help you with this.

Common Pitfalls and How to Avoid Them:

• Assuming you’re getting enough Vitamin D: Don’t rely on assumptions. Get tested!
• Taking too low of a dose: General recommendations often don’t account for skin pigmentation. Work with your doctor to determine the right dosage for you.
• Not being consistent: Vitamin D supplementation is a long-term commitment, especially in Denver. Make it a part of your daily routine.
• Ignoring symptoms: Vitamin D deficiency can manifest in various ways, including fatigue, bone pain, muscle weakness, and mood changes. Pay attention to your body and talk to your doctor if you experience any of these symptoms.
• Thinking all supplements are created equal: Opt for reputable brands that undergo third-party testing to ensure quality and accuracy of dosage.

Real-World Scenario: Maria’s Story.

Maria, a 35-year-old Black woman living in Denver’s Five Points neighborhood, had been feeling increasingly tired and achy during the winter months. She initially attributed it to the cold weather and the stress of her job. However, after experiencing persistent muscle weakness, she decided to see her doctor.

A blood test revealed that Maria’s Vitamin D level was a shockingly low 12 ng/mL. Her doctor prescribed 5,000 IU of Vitamin D3 daily and advised her to incorporate more fatty fish into her diet.

Within a few weeks, Maria noticed a significant improvement in her energy levels and muscle strength. She continued to take the supplement throughout the winter and retested her levels in the spring, which had risen to a healthy 40 ng/mL. Maria’s experience highlights the importance of testing and personalized supplementation.

The Denver Difference:

Living in Denver presents unique challenges when it comes to Vitamin D. The altitude, latitude, and winter climate all contribute to a higher risk of deficiency, especially for individuals with darker skin.

But by understanding these challenges and taking proactive steps to optimize your Vitamin D levels, you can thrive in the Mile High City, even when the sun is hiding behind those majestic, snow-covered peaks. Don’t let the Denver winter get you down – literally. Take control of your health and ensure you’re getting the Vitamin D you need to feel your best.