Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health, and scientists are actively investigating other possible functions.
How much Vitamin D do I need?
What foods have Vitamin D?
Vitamin D is not found in many foods; however, you can find vitamin D in:
Cow’s milk
Fortified soy and rice beverages
Fortified orange juice
Fatty fish like salmon and sardines
Margarine
Egg yolks
Fortified yogurts (check the label)
How do I know if I’m getting enough vitamin D?
Tips on getting vitamin D for infants
Infants who are fed only breastmilk should get a supplement of 400 IU of vitamin D everyday until they are 2 years old.
Infants who are fed breastmilk and formula should get a supplement of 400 IU of vitamin D everyday until they are 2 years old.
Infants who are fed only formula do not need a vitamin D supplement. The formula already provides enough.
Tips on getting vitamin D for children and adults
Fluid milk and fortified soy beverages are good sources of vitamin D. Speak to a dietitian or healthcare provider if you do not drink milk or fortified soy beverage. They can help you decide if you need a vitamin D supplement in addition to eating other vitamin D-rich foods.
Tips on getting vitamin D for adults 50 and over
Health Canada recommends that men and women over 50 take a daily vitamin D supplement of 400 IU.
Do I need a vitamin D supplement?
Children and adults who do not get enough vitamin D from foods or have low blood levels of vitamin D may need a supplement. Adults with osteopenia or osteoporosis may also need a vitamin D supplement. To find out your vitamin D levels, visit your doctor. A dietitian or your doctor can help you decide if you should take a supplement and how much to take.
Vitamin D supplements are sold over-the-counter as pills, chewable tablets or drops.
Do I need a vitamin D supplement if I’m vegetarian?
A well-planned vegan or vegetarian diet can include all the vitamin D you need. However, vegan or vegetarian children and adults who do not get enough vitamin D from foods or have low blood levels of vitamin D may need a vitamin D supplement.
Can I get vitamin D from sunlight?
Yes. During the spring and summer, your body can make vitamin D when your skin is exposed to the sun without sunscreen on. The amount of vitamin D that your body can make from sunlight also depends on your age, where you live and your skin tone. During the fall and winter in Canada, it is hard to get enough vitamin D. Do not depend on only sunshine to meet your vitamin D needs.
Is more vitamin D better?
No. Your total vitamin D intake should be below the maximum amount allowed per day. Find how much you need on the chart above.