Darker Skin? More Vitamin D, Please!

For most people, only 10-20 minutes of direct sun exposure is needed to get the daily amount of vitamin D. A simple walk around the block or a lunch outside is enough to get the job done. But did you know that for people with darker complexions, it can take up to 2 hours to produce nearly the same amount of vitamin D?

This is because of the natural sun blocking properties of melanin. Everyone has melanin, but it manifests itself differently depending on your environment. From an evolutionary standpoint, a “built-in” sunscreen makes total sense; people’s skin tones tend to match the climate that they are in (though this can take up to 1,000 years after migrating from one climate to another).† In climates with more sun exposure, people are more likely to have darker skin in order to metabolize the sun and get the most out of their environment (and the reverse is true as well).

This is explained by best-selling authors Dr. Roizen and Dr. Oz in the book You Being Beautiful:

“If you chart the evolution of skin color of the populations living in one area for 500 years, the curve perfectly correlates UV radiation with skin color. The only exception is the Inuit, who have dark skin and hair even though they inhabit northern climates; that’s because they eat lots of fatty fish, which provide vitamin D, so they don’t need it from the sun.” (45)

Fish has a tricky reputation in today’s world. Often times, it seems easier to just avoid it or eat it very sparingly, primarily due to mercury concerns. If you have lighter skin, fish as a vitamin D source may not be on your radar because 10-20 minutes of sunlight can do the trick. However, fatty fish can help give you the boost of vitamin D that you need in order to be healthy, especially as a person of color. After all, vitamin D deficiencies are linked to autoimmune diseases, rheumatoid arthritis, and cancer among other diseases, so it’s important to make sure that you’re getting enough — especially when a few minutes outside simply won’t cut it.

For more information about how to incorporate healthy fish into your diet, check out this article called “Iíll Have the Fish, Hold the Guilt.”

Image Credit:† Martin Male / Flikr

Book Credit: Roizen, M.F., & Oz, M.C. (2008). You Being Beautiful: The Owner’s Manual to Inner and Outer Beauty, 45.


Arbella J.
.2 years ago

This is really an excellent blog as well as its content.


Elisa F.
Elisa F5 years ago

Thanks for sharing.

Debbie Crowe
Debbie Crowe7 years ago

We eat fish at least once a week and try to get out in the sun for a few minutes every day. But, in the winter, it is too dreary some days. We take a Vitamin D suppliment.

Debbie L.
Debbie Lim7 years ago


Lina K.
Lina K7 years ago

Very useful! Thank you!

Dorothy P.
Dorothy P7 years ago

....and there is an article in this section about Vitamin D fortified mushrooms, a better alternative than getting too much sun and heat.

Dorothy P.
Dorothy P7 years ago

I know that getting a bit of sunshine is beneficial to one's skin and well being if done in moderation. Like a few others I have learned something new as well.

andrew h.
a h7 years ago


its important to get sunlight at midday
(within plus or minus an hour from midday is likely best) if you are trying to get vitamin D from the sun.

UVB which creates vitamin D in the body is most prevalent from the sun when it is midday on clear sunnydays. Google to confirm.

Sharon Balloch
Sharon Balloch7 years ago


Parvez Zuberi
Parvez Zuberi7 years ago

Thanks for the article and thank GOD who has provided every thing in nature which humans require all the vitamins and also the cure we just have to find it