Vitamin D deficiency has been a recognized epidemic in the United States for over 15 years (yes, that’s right, 15 years!).¹ And while most people are not aware of this epidemic, approximately 82% of Black, 63% of Latinx and 31% of White Americans are living with vitamin D deficiency.² That’s a lot of people, especially people of color! 

So, why does this matter? It matters because our bodies require a certain amount of vitamin D to stay healthy and function at our best. For example, vitamin D deficiency has been linked to complications affecting the immune system, heart, lungs, metabolism, kidneys, and pregnancy.^3–19 Further, statistics show people of color are more likely to experience health complications linked to vitamin D deficiency than White Americans.^12,20–27

Specifically, people of color are more likely to experience complications affecting the kidneys, blood sugar, metabolism, blood pressure, brain, lungs (and the list continues).^20,25–29 Women of color are also more likely to experience pregnancy complications and increased fatality from these complications.^21–23,30

Unfortunately, the lives and health of many have been affected throughout this 15-year epidemic. That is why it’s vital to understand why so many people, particularly people of color, are still not getting the vitamin D they need. Here we address some essential questions to understanding why people of color are more likely to be vitamin D deficient and how to prevent it.

What leads to vitamin D deficiency? 

Too little sun and not enough vitamin D-rich food sources.

Vitamin D is often referred to as the ‘sunshine’ vitamin because our bodies naturally make it when sun rays reach our skin. In fact, it’s possible to make a whopping 20,000 IU (500 mcg) of vitamin D in just 15 –20 mins, if most of your skin is exposed (i.e., you’re wearing a bathing suit) and you have lighter skin tones. For people with darker skin tones, it can take 3-6 times longer to make the same amount of vitamin D.^2,3,31

Because we need sun rays to directly reach our skin to make vitamin D, any barrier to direct sunlight contributes to vitamin D deficiency. These include:^2,32–34

• Time indoors. Americans spend about 90% of their time inside!
• Sunscreen. Dermatologists recommend that everyone wear an SPF 30 or higher for skin protection.
• Clothing. Clothing is required by law in most public spaces around the world.
• Geography. Living further from the equator decreases the intensity of sun rays.
• Environmental variables. Cloudy weather, smog, and fog decrease the chances of sun rays reaching our skin.
• Melanin. Darker skin pigmentation serves as a natural SPF (more on this in the next section).

Ultimately, all of these factors reduce the amount of vitamin D our bodies make by limiting the number of sun rays that reach our skin. And unfortunately, most people can’t compensate by relying on vitamin D rich foods to meet their daily requirements because the foods that have vitamin D—egg yolks, tuna, salmon, mackerel—generally provide only modest amounts.³

Because the sun has evolutionarily been our primary source of vitamin D, getting vitamin D from food alone is neither practical nor particularly healthy.³ For example, most people would have to eat 30 egg yolks a day to get the minimum daily amount of vitamin D. And for those who are vitamin D deficient, even eating large quantities of vitamin D foods wouldn’t be enough.

Why are people of color more likely to be vitamin D deficient?

In short, melanin. 

One major factor that contributes to higher rates of vitamin D deficiency in people of color is darker skin pigmentation. Darker skin is caused by more melanin, a pigment that gives everyone their skin, hair, and eye color. Melanin also acts as a natural sunscreen and protects the skin from sun damage. In fact, melanin protects the skin so well that people with darker skin can have a natural SPF of 15, which is advantageous but also has its downsides.^32,34

Just like sunscreen, melanin can reduce a person’s ability to make vitamin D from sun exposure by up to 99%! This means that it takes a person of color 3-6 times longer to make the same amount of vitamin D from sun exposure as a person with lighter skin tones.³¹ Since exposure to sun rays is the only way our bodies make vitamin D, this difference has major consequences—especially considering that most Americans spend 90% of their time indoors.^35,36 Many people of color are simply not getting the extra sun exposure required to produce the vitamin D they need.

How do I know if I am vitamin D deficient?

Get tested.

Considering that 82% of Black Americans and 63% of Latinx are vitamin D deficient, it’s safe to say that most people of color are deficient in vitamin D.² However, having your vitamin D blood levels tested is the only way to be certain. Vitamin D testing is not part of a standard doctor visit or blood panel, so you must request a vitamin D test from your physician to know your vitamin D levels.

How do I get enough vitamin D? 

Supplement with vitamin D3.

Taking into consideration that Americans spend roughly 90% of their time indoors, the limited number of vitamin D rich food sources, the added skin protection of melanin, and other variables limiting vitamin D production, supplementation is the most reliable way for people of color to get the daily vitamin D they need. 

How much vitamin D should people of color take?

Doctors recommend 1,500–2,000 IU Vitamin D3 per day.³⁷

But it ultimately depends on the individual, so talking to your doctor about your specific requirements is advised. Generally, it is recommended that adults 19 years and older receive a minimum of 600 IU (15 mcg) a day, and a maximum of 4,000 IU/day (100 mcg).³⁷

For those at higher risk of vitamin D deficiency (which is most people of color), doctors recommend taking a minimum of 1,500–2,000 IU (37.5–50 mcg) per day, and not exceeding 10,000 IU/day (250 mcg). That may seem like a lot, but studies show that even doses well beyond 40,000 IU/day (1,000 mcg) are safe.³⁷ Just remember to look for vitamin D in the form of vitamin D3, cholecalciferol. This is the form of vitamin D our bodies absorb the best, and that most doctors recommend.