What you need to know about Vitamin D

What does Vitamin D do?

Vitamin D is a nutrient that helps your body absorb calcium. Calcium and vitamin D work together to help you maintain healthy bones and teeth. Vitamin D also helps your muscles, nerves and immune system work properly.

How much Vitamin D do I need?

The amount of vitamin D you need depends on your age. 

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. Speak to your doctor, healthcare provider or dietitian about your vitamin D needs.

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 to avoid any possible negative effects. See the chart above to make sure you are getting the amount you need.

Tips and meal ideas for getting more vitamin D

• Make a yogurt parfait or smoothie bowl for breakfast with yogurt, fruit and nuts (read the label to see if the yogurt has vitamin D).
• Use milk, skim milk powder or evaporated milk in casseroles, soups, sauces, muffins and pancakes. Here is a recipe with a healthy twist on macaroni and cheese.
• Choose milk-based desserts such as rice pudding and custard.
• Have a café latte or chai tea latte instead of coffee.
• Drink orange juice, soy milk and almond milk fortified with vitamin D.
• Use smoked salmon with poached eggs, on a bagel or in a wrap.
• Garnish pizzas, appetizers and salads with sardines.
• Make an omelette with eggs, milk, cheese and salmon and cooked with margarine.
• Make a delicious stove-top broccoli and mushroom quiche, creamy casserole dish or scalloped potatoes.
• Prepare mini breakfast quiches using eggs, cheese and milk. You can use ham, turkey or choose salmon for extra vitamin D.

Take home messages

Vitamin D is important for strong bones and may be linked to lowering the risk of some cancers.

In Canada, cow's milk must be fortified with vitamin D. Fluid milk and fortified soy beverages are good sources of vitamin D.

If you do not drink milk or fortified soy beverage, speak to a dietitian or health professional to find out if you need a vitamin D supplement.

If you are a man or woman over 50 years old, it is recommended that you take a daily vitamin D supplement of 400 IU in addition to eating foods that contain vitamin D.

You may also be interested in:

Lower Your Risk of Osteoporosis
7 Tips to Help Keep Your Bones Strong
Food Sources of Calcium
Calcium and Kids

Last Update – September 8, 2019