Weve all been there, right?

So naturally, it was a good idea to go to see my healthcare provider.

But even after following my treatment plan, my symptoms later returned.

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If you, like me, have melanin-rich skin and are hearing this for the first time, welcome.

Why do people of color have a harder time absorbing vitamin D?

Everyone has a certain amount of melanin in their skin.

Collage graphic of the best shoes for standing all day according to nurses, with the top pick being FIGS New Balance 3447 Zip shoes in gray, black, and white against a pink and orange background

dermatologist and skincare advisor forVice &

But whats going on biologically when darker skin tones process vitamin D?

What can people with darker skin do to increase their vitamin D levels?

But we must prioritize getting outsideespecially for those of us who have more melanin in our skin.

close up of person drinking a green smoothie that may cause their poop to be green

This is especially true for locations further away from the equator, she adds.

Additionally, the days are shorter, with fewer hours of daylight during winter.

These two factors contribute to a reduction in vitamin D production, Dr. Day says.

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So, how long should you be outside?

So, which foods should you be focusing on?

Consider vitamin D supplements

Healthcare providers can recommend prescription-strength vitamin D supplements.

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dermatologist and skincare advisor forVice &

However, other vitamin D supplements are also available over-the-counter.

Ive tried a few different vitamin D supplements while restoring my levels.

Here are some I recommend that are also great for those with melanin-rich skin.

cup of matcha green tea sitting on a wooden ledge

(Of course, ask your healthcare provider about which supplement is best for you before trying.)

Mela is a multivitamin made specifically with women of color in mind.

I had no ill effects and felt as though it helped my symptoms.

LOS ANGELES - FEB 10: Patrick Schwarzenegger at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CA

Ames, Bruce N et al.

Does the High Prevalence of Vitamin D Deficiency in African Americans Contribute to Health Disparities?.Nutrientsvol.

3 Feb. 2021, doi:10.3390/nu13020499

Munger, Kassandra L., and Alberto Ascherio.

Woman drinking a protein meal replacement shake in the kitchen

Vitamin D and the epidemiology of multiple sclerosis.Feldman and Pikes Vitamin D, 2024, pp.

11671184, https://doi.org/10.1016/b978-0-323-91338-6.00052-5.

Pearce, S. H., and T. D Cheetham.

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Diagnosis and management of vitamin D deficiency.BMJ, vol.

jan11 1, 11 Jan. 2010, https://doi.org/10.1136/bmj.b5664.

Chandra, Prakash et al.

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