**Dark Skin: Is Denver's Dry Air Stealing Youth D?**

By Franklin Everett Shaw

November 6, 2025

The sun beats down on Denver, seemingly a constant companion. But for many residents, especially those with darker skin, that abundant sunshine isn’t translating into healthy Vitamin D levels. It’s a cruel irony: living in a sun-drenched city and still being deficient.

Denver’s unique environment presents a perfect storm of factors hindering Vitamin D production in melanin-rich skin. We need a Denver-specific strategy, not just generic advice.

The core issue is melanin. Melanin acts as a natural sunscreen, reducing the skin’s ability to synthesize Vitamin D from UVB rays. This is beneficial in equatorial regions, but problematic in higher latitudes like Denver (around 40° N).

Denver’s altitude (the “Mile High City”) further complicates things. Higher altitude means thinner air, which filters less UVB radiation. While this sounds good for Vitamin D production, it also increases the risk of sunburn, especially for sensitive skin.

The dry air, a hallmark of Denver’s climate, also plays a role. Dry skin is less efficient at producing Vitamin D.

So, what’s a Denverite with darker skin to do? Forget generic advice about “15 minutes of midday sun.” That’s often insufficient.

First, let’s address sun exposure. The common recommendation of morning or late afternoon sun is woefully inadequate for darker skin in Denver. The UVB index is simply too low during those times.

Aim for midday sun exposure (between 10 am and 2 pm) when the UVB index is highest. Start with 5-10 minutes and gradually increase as tolerated, paying close attention to your skin’s reaction.

Don’t rely solely on your face and arms. Expose larger areas of skin, like your back or legs, if possible.

Be mindful of the increased risk of sunburn at Denver’s altitude. Use a broad-spectrum sunscreen with an SPF of 30 or higher on days when you’ll be exposed for longer periods, or if you have sensitive skin.

Consider using a Vitamin D tracking app. These apps use your location, skin tone, and sun exposure time to estimate your Vitamin D production. While not perfect, they can provide a helpful guide.

Next, let’s talk about diet. While sunlight is the primary source of Vitamin D, dietary intake is also important.

Unfortunately, Vitamin D is not abundant in most foods. Fatty fish like salmon, tuna, and mackerel are good sources.

Fortified foods, such as milk, yogurt, and some cereals, can also contribute. However, the amount of Vitamin D in these foods is often relatively low.

Denver’s thriving restaurant scene offers opportunities to incorporate these foods. Look for salmon dishes at restaurants in LoDo or try a breakfast burrito with fortified milk at a local diner in Capitol Hill.

Supplementation is often necessary, especially during the winter months when sun exposure is limited.

Vitamin D3 (cholecalciferol) is the preferred form of supplementation. It’s more effective at raising blood levels of Vitamin D than Vitamin D2 (ergocalciferol).

The recommended daily intake of Vitamin D is 600 IU (International Units) for adults. However, individuals with darker skin may need significantly higher doses.

Consult with a healthcare professional to determine the appropriate dosage for you. A blood test can measure your Vitamin D levels and help guide supplementation.

Many Denver pharmacies, like those in Cherry Creek or Stapleton, carry a wide range of Vitamin D supplements. Choose a reputable brand and follow the dosage instructions carefully.

Common mistakes include:

• Not getting enough sun exposure during peak UVB hours.
• Relying solely on dietary sources of Vitamin D.
• Taking an insufficient dose of Vitamin D supplements.
• Not monitoring Vitamin D levels with blood tests.
• Ignoring the signs of Vitamin D deficiency, such as fatigue, bone pain, and muscle weakness.

Challenges specific to Denver include:

• The intense sun can be deceiving. It feels strong, but the UVB rays may not be sufficient for Vitamin D production in darker skin.
• The dry air can make it difficult to maintain healthy skin, which is essential for Vitamin D synthesis.
• The altitude increases the risk of sunburn, making it challenging to get adequate sun exposure without protection.

Overcoming these challenges requires a proactive approach. Combine strategic sun exposure, a Vitamin D-rich diet, and appropriate supplementation.

Regular blood tests are crucial to monitor your Vitamin D levels and adjust your strategy as needed.

Don’t be afraid to seek professional guidance. A doctor or registered dietitian can provide personalized recommendations based on your individual needs and circumstances.

Living in Denver with darker skin doesn’t mean you’re destined for Vitamin D deficiency. With a tailored approach, you can harness the power of the sun and maintain optimal health. It requires awareness, planning, and a willingness to adapt to Denver’s unique environment.