Vitamin D, often called the “sunshine vitamin”, plays a vital role in good health. Despite its importance, many people are deficient in vitamin D. In this post, we’ll explore what vitamin D does, how much you really need, and where to get it.
But first, what is vitamin D?
Vitamin D is a fat-soluble component that has antioxidative and anti-inflammatory properties. It increases the absorption of calcium and phosphorus, two minerals needed for strong bones and teeth. Beyond that, it also supports:
- Immune function: supports the immune system to fight infections
- Muscle function: plays a role in muscle contraction and strength
- Bone health: protects against rickets in children and osteoporosis in adults
Vitamin D Deficiency:
Low vitamin D levels can lead to:
- Poor immunity and more frequent infections
- Bone pain or weakness
- Low mood
- Severe deficiency can lead to rickets in children and osteoporosis in adults
How much vitamin D do we need?
| Age Group | Recommended per Day (RDA) | Maximum per day (UL) |
| 9-18 years | 600 IU | 4000 IU |
| 19-70 years | 600 IU | 4000 IU |
| >70 years | 800 IU | 4000 IU |
Can you get too much vitamin D?
Although rare, vitamin D toxicity can occur with excessive supplementation. Excess vitamin D will not be excreted through urine as it is a fat-soluble vitamin, therefore, do not exceed the tolerable upper limit of 4000 IU per day. If you are concerned your levels are higher, check with your physician. You can choose to test your vitamin D levels through a blood test.
What are sources of vitamin D?
The body can naturally synthesize vitamin D when exposed to sunlight (UVB rays). However, many factors can affect vitamin D synthesis such as:
- Cloudy conditions
- Use of sunscreen
- Melanin (people with more melanin take longer to produce vitamin D)
- Amount of skin exposure to sunlight
- Age (vitamin D synthesis decreases as you age)
- Food:
| Food | Serving size | Amount of Vitamin D (IU) |
| Cod liver oil | 1 tbsp | 1279 |
| Fish, salmon, sockeye (red), baked or broiled | 75g | 394 |
| Milk, fluid, partly skimmed, 2% MF | 250 ml (1 cup) | 103 |
| Egg, chicken, whole, cooked, scrambled, or omelet | 1 large egg | 47 |
| Mushroom, white, raw | 100g | 7 |
| Chicken, broiler, breast, meat, roasted | 75g | 4 |
- Supplements:
Typically, it is recommended to take a foods first approach, however, if you struggle to get enough vitamin D from food and sunlight, supplementation can be a good option. In Canada, we do not get enough sun, thus it is recommended to take a daily vitamin D supplement. Typically, 1000-2000 IU in the warmer months and 2000-3000 IU in the colder months of the year.
There are different kinds of supplements, including liquid, chewable tablets, and pills. There are also two kinds of vitamin D that you can take: vitamin D2 (ergocalciferol) which is derived from plants, and vitamin D3 (cholecalciferol) which is derived from animals. Vitamin D3 is often recommended as it is more potent and more effective at raising your blood vitamin D levels than D2.
Consult your physician and pharmacist for individual recommendations for dosage and use.
Takeaway
Vitamin D is essential for overall health, and ensuring you get adequate amounts can prevent a variety of health issues. Whether it’s getting outside more, eating more fatty fish, or supplementation, making vitamin D a priority can lead to stronger bones, better immune system, and better overall well-being!
