DOES TAKING VITAMIN D SUPPLEMENTS AFFECT SKIN TONE?

Medically reviewed by Suzanne Fisher, RD

Vitamin D is a fat-soluble vitamin that plays many vital roles in your body. Although it is well known for its effects on calcium absorption and bone health, it is also essential for immunity, blood sugar metabolism, inflammation, and skin health.

One of the best ways to get vitamin D is through sunlight. Though your skin can synthesize vitamin D via sunlight exposure, the tone of your skin may affect vitamin D levels.

Can Vitamin D Supplements Change Skin Tone?

Research has not found that vitamin D supplements change skin tone.

However, skin tone may affect vitamin D levels. Your skin tone may change how your body absorbs vitamin D through sun exposure.

Skin Tone and Vitamin D Absorption

Skin tone and vitamin D are closely related because skin tone affects how much vitamin D your body can make from sun exposure.

Melanin is a natural pigment in your body that gives color to your skin (as well as your hair and eyes). It also helps protect your skin from sun damage due to ultraviolet light.

Melanin production and vitamin D production are linked.

The type and amount of melanin typically influence skin color. The more melanin skin has, the less vitamin D the body can synthesize from the sun.

This means that people with darker skin tones may have a higher risk of vitamin D deficiency and need additional support.

The Role of Vitamin D in Skin Health

Your vitamin D levels are thought to be closely related to the health of your skin. Vitamin D supplements may improve skin health in various ways, such as:

• Skin aging: Supplementing with vitamin D may help slow skin aging. The body needs vitamin D to maintain skin stability. However, as you age, your body's ability to synthesize vitamin D from sunlight may change. Lab and animal research shows that vitamin D may slow skin aging due to its anti-inflammatory properties and immunity support.
• Skin barrier: The skin barrier is the outer layer of your skin that protects you from the environment. Vitamin D is necessary to make specific compounds (called glycosylceramides) that are present in the skin barrier. Without enough vitamin D, your skin barrier may become weak, leading to an increased risk of infection.
• Skin conditions: Vitamin D deficiency may increase the risk of specific skin conditions, like atopic dermatitis, psoriasis, and acne. According to one review, vitamin D may have therapeutic effects on these and other skin conditions. Per the review, vitamin D supplements may help correct a deficiency and lead to improvements in specific skin conditions. However, more research is necessary.
• Wound healing: There is some evidence that vitamin D may promote wound healing. One study found that low vitamin D levels and hard-to-heal wounds may be correlated. Another study found that vitamin D supplementation promotes wound healing. Researchers believe that vitamin D may enhance wound healing by reducing inflammation and helping to restore the skin barrier.
• Sun damage: Although sun exposure helps your body make vitamin D, too much sun can be harmful. Research shows that vitamin D may help protect your skin from sun damage by enhancing DNA repair and reducing inflammation and oxidative stress. Taking a vitamin D supplement may help reverse sun damage, especially if you're deficient in the fat-soluble vitamin.

How Much Vitamin D Do I Need?

Daily vitamin D needs are determined by your age and gender.

The Recommended Dietary Allowances (RDAs) for vitamin D include the following:

• Adults over 70 years: 800 IU (international units)
• Adults ages 51 to 70: 600 IU
• Adults ages 19 to 50: 600 IU
• Teenagers ages 14 to 18: 600 IU
• Children ages 1 to 13: 600 IU
• Birth to 12 months old: 400 IU

During pregnancy and breastfeeding, 600 IU of vitamin D per day is recommended.

Sources of Vitamin D

You can get vitamin D from three different sources.

• Food: Only a few foods contain vitamin D. These include fatty fish (trout, salmon, tuna, etc.), mushrooms, egg yolks, and cheese. Specific cereal brands, orange juice, plant-based milk, and other foods are fortified with vitamin D.
• Supplements: Dietary supplements are another source of vitamin D. Supplements may contain the fat-soluble vitamin in the form of vitamin D2 or vitamin D3. Some evidence suggests that vitamin D3 may be more effective than vitamin D2. Vitamin D may also be found in multivitamin supplements that contain other vitamins and minerals.
• Sunlight: Most people get at least some of their vitamin D via sun exposure. When ultraviolet (UV) rays from the sun hit your skin, the multistep process of vitamin D synthesis begins. People who live in areas with low sun exposure and those with more melanin in their skin may not get enough vitamin D from sunlight.

How to Safely Supplement With Vitamin D

Vitamin D supplements are mostly considered safe when taken properly. However, there are a few safety concerns.

• Precautions: People with specific health conditions may need to avoid using vitamin D supplements. Talk with a healthcare provider before using vitamin D if you have kidney disease, thyroid disease, or high calcium levels in your blood.
• Side effects: Vitamin D supplements may cause side effects, especially if you take high doses. Possible side effects include low appetite, weight loss, nausea, vomiting, and constipation.
• Interactions: Some medications may interact with vitamin D supplements. These include orlistat, statins, steroids, and thiazide diuretics. Interactions may cause supplements or medications to work improperly.
• Toxicity: It's possible to get too much vitamin D. You may experience vitamin D toxicity if you consume 10,000 IU or more per day of the fat-soluble vitamin. This may lead to a serious condition known as hypercalcemia, which may cause constipation, dehydration, confusion, muscle weakness, high blood pressure, and other symptoms.

To take vitamin D supplements safely, follow dosage directions closely and talk with a healthcare provider.

When to Contact Your Healthcare Provider

You may need to contact a healthcare provider regarding vitamin D supplements in specific situations.

Contact a healthcare provider if you think you may have a vitamin D deficiency. In adults, vitamin D deficiency may lead to bone fractures and osteoporosis.

You should also reach out to a healthcare provider if you think you may be getting too much vitamin D. Excess vitamin D can be toxic and may cause side effects like nausea, vomiting, low appetite, and weakness.

A healthcare provider can help you determine if you need to use a vitamin D supplement to correct a deficiency. You can also talk with a healthcare provider about vitamin D dosage and the best type of supplement for you (multivitamin versus vitamin D2 versus vitamin D3).

Explainer

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), U.S. Pharmacopeia (USP), or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Summary

Vitamin D is a key nutrient in your overall health. Though vitamin D has been found to benefit skin health in various ways, no solid evidence supports that taking vitamin D supplements will change your skin tone.

You can get vitamin D through dietary supplements, specific foods, and sun exposure. People with more melanin in their skin may not obtain as much vitamin D from sunlight. Taking vitamin D supplements properly is key because too much vitamin D can cause toxicity.

Talk with a healthcare provider to learn if you may benefit from a vitamin D supplement.

Read the original article on Verywell Health

2025-03-17T18:33:33Z