Vitamin D is crucial for health, but surprisingly difficult to obtain in Canada without supplementation

BY AMARI SUKHDEO

Living in Canada means embracing a diverse climate, from sun-filled summers to long, dark winters. While this variety has its charm, it also brings challenges, especially when it comes to maintaining adequate levels of vitamin D. Often called the “sunshine vitamin,” vitamin D is crucial for health, but surprisingly difficult to obtain in Canada without supplementation.

Vitamin D is unique because our bodies produce it when our skin is exposed to sunlight, specifically ultraviolet B (UVB) rays. However, Canada’s geographic location limits the strength and duration of UVB exposure for much of the year. From October to March, the angle of the sun is too low to provide enough UVB for sufficient vitamin D production, even on the brightest days. Add to that the reality of freezing temperatures that keep most of us indoors or bundled in layers, and it’s easy to see why vitamin D deficiency is so common in Canada.

This deficiency can have serious consequences for health. Vitamin D is essential for helping the body absorb calcium and phosphorus, which are crucial for maintaining strong and healthy bones. Without adequate levels, children can develop rickets—a condition that leads to soft and weak bones—while adults face an increased risk of osteoporosis and fractures. Vitamin D’s benefits extend far beyond bone health. It plays a vital role in supporting the immune system, reducing inflammation, and even helping to prevent chronic diseases such as diabetes and cardiovascular conditions.

In recent years, research has shed light on the vitamin’s potential to reduce the severity of respiratory illnesses, including colds and the flu. This is particularly relevant for Canadians, who spend much of the year indoors during the cold season, where viruses can spread more easily. Some studies have even explored the link between adequate vitamin D levels and protection against severe outcomes from respiratory infections, making supplementation a practical measure for boosting overall resilience.

Unfortunately, getting enough vitamin D from food alone is challenging. While it’s found in fatty fish like salmon and mackerel, as well as fortified products like milk and orange juice, these sources typically don’t provide sufficient amounts to meet daily needs. That’s where vitamin D supplements come in. Health Canada recommends that adults under 70 aim for 600 to 800 IU (international units) of vitamin D per day, with older adults requiring even more to maintain optimal bone health. Many experts suggest that during the winter months, most Canadians should consider taking a daily supplement to bridge the gap.

Maintaining adequate vitamin D levels isn’t just about avoiding deficiency, it’s about thriving. A simple daily supplement can: boost your energy, enhance immune function, and support long-term health. So, as winter settles in and the sun becomes a distant memory, think of vitamin D as a little bottle of sunshine, keeping you healthy and strong until spring returns.

For more information on vitamin D recommendations and tips for Canadians, visit Health Canada’s guide.