Vitamin D is often referred to as 'the sunshine vitamin; because of the skins ability to make the vitamin from exposure to the sun's ultraviolet rays. However, with the concerns of sun exposure and our northern climate, many Canadian are deficient in vitamin D.
Food Sources of Vitamin D. We can also get small amounts of Vitamin D from our diets. Only few foods naturally provide substantial amounts of Vitamin D including, egg yolks and fatty fish (such as salmon, mackerel, sardines and tuna). Other foods are regulated to be fortified with vitamin D, including; cow's milk, infant formula, margarine and some milk substitutes (soy beverage). More recently other products, like orange juice and yogurt, have also been fortified.
What is the role of Vitamin D in our diets? Vitamin D has many important roles in our bodies. Vitamin D helps us absorb calcium and phosphorus making it crucial for healthy bones and muscles, including the heart. It helps us to fight infections and plays a role in strengthening our immune system. There is growing evidence that adequate vitamin D can reduce one's risk of certain cancers.
Am I at risk of being deficient in vitamin D? People may be at risk of not getting enough vitamin D because they don't get enough in their diet or because of use of sunscreen and limited sun exposure. Breastfed infants, adults over 50, people with dark skin, people with fat malabsorption and those with limited sun exposure are at higher risk for deficiency. Vitamin D levels can be tested by a simple blood test that can be included in your routine blood work.
How much vitamin D do I need? The amount of vitamin D needed varies depending on your age.
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Age in years
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Aim for an intake of
international units (IU)/day
|
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Men and Women 19-50
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200
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Men and Women 51-70
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400
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Men and Women 70 and older
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600
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Pregnant and Breastfeeding Women 19 and older
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200
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*Dietiticians of Canada
Other organizations such as Osteoporosis Canada and Canadian Cancer Society suggest even higher intakes of Vitamin D. Health Canada recommends that all adults over 50 years of age take a vitamin D supplement of 400IU.
Overall many people can benefit from taking a vitamin D supplement, however too much vitamin D can be harmful. Ask your doctor or pharmacist for recommendations about taking a vitamin D supplement that is right for you!
