Vitamin D and Dark Skin: What the NHS Says

If you have darker skin, your body is less efficient at making vitamin D from sunlight. This isn't a flaw — it's biology. But it does mean you need to think about vitamin D differently, especially in the UK.

How melanin affects vitamin D

Melanin is the pigment that gives skin its colour. It also acts as a natural sunscreen, absorbing UVB radiation before it can trigger vitamin D production. The darker your skin, the more melanin you have, and the more UVB is absorbed. Studies show that people with very dark skin may need up to 10 times more sun exposure to produce the same amount of vitamin D as someone with very light skin.

What the NHS recommends

The NHS and the Scientific Advisory Committee on Nutrition (SACN) specifically recommend that people with darker skin — including those of African, African-Caribbean and South Asian heritage — take a daily vitamin D supplement of 10µg (400 IU) throughout the year, not just in winter. This is because even in UK summer, darker skin may not produce enough vitamin D from sunlight alone.

Why this matters in the UK

The UK sits at a high latitude, which means the sun is weak for much of the year. For people with darker skin, the combination of high melanin and low UK sunlight means vitamin D deficiency is more common. Research from the National Diet and Nutrition Survey (NDNS) shows that vitamin D levels are consistently lower in people of African, Caribbean and South Asian heritage in the UK.

The health risks of low vitamin D

Vitamin D contributes to the normal function of the immune system, the maintenance of normal bones and teeth, and normal muscle function. Severe deficiency can lead to rickets in children and osteomalacia (bone softening) in adults. In adults, deficiency can also cause muscle weakness and bone pain. If you are worried, speak to your GP, who can arrange a blood test.

How much to take

The NHS recommends 10µg (400 IU) per day as a maintenance dose for most adults. Our Vitamin D3 + K2 provides 100µg (4,000 IU), a higher-strength product at the upper safe limit for adults. If you only want the NHS maintenance amount, choose a 10µg product instead. Never take more than one vitamin D product, and speak to your GP if you're unsure about the right dose for you. If you take warfarin or another blood thinner, check with your GP before taking any product with vitamin K.

D3 from lichen

Our vitamin D3 comes from lichen, a non-animal source, so it is suitable for vegans. Many vitamin D3 supplements are made from lanolin (sheep's wool), so lichen D3 is an option for people who avoid animal products.

The bottom line

If you have darker skin and live in the UK, the NHS advises considering a 10µg vitamin D supplement every day, all year round. Food first still matters: oily fish, eggs and fortified foods all help. Supplements complement a varied, balanced diet. They don't replace it.