Are you getting enough vitamin D?
There’s more than one source to consider
Vitamin D is a very important nutrient in the body. It promotes the absorption of calcium and phosphorus from foods, thus playing an essential role in maintaining healthy bones.
Getting enough vitamin D is especially important as we get older, since vitamin D deficiency is linked to decreased bone density, resulting in bone diseases such as osteoporosis and osteomalacia and increasing the risk for bone fractures.
Vitamin D is often referred to as the sunshine vitamin — and for good reason. Most of the vitamin D present in our body is produced through skin exposure to sunlight.
In Canada, however, we know all too well that summertime doesn’t last very long here. So, what happens during the fall and winter months as the days become shorter and the sunlight becomes weaker?
Vitamin D production is often insufficient without exposure to the summer sun, so it becomes important to consume vitamin D from other sources. A few foods, such as eggs, tuna, salmon and mackerel, naturally contain vitamin D and are good options to eat regularly.
Also, although foods with naturally occurring vitamin D are few and far between, many dairy products, such as milk and yogurt, have been fortified with vitamin D to help us maintain a healthy intake.
If you choose to consume nut or plant-based milks, check the nutrition labels or talk with a dietitian to ensure your preferred product is fortified with calcium and vitamin D.
How much vitamin D is enough?
The daily recommended intake for adults up to age 70 is 600 IU. As we age, our body’s ability to synthesize vitamin D and maintain strong bones decreases. For that reason, a higher intake of vitamin D is beneficial to prevent bone loss.
Individuals older than 70 have increased needs of 800 IU daily. Keep in mind
that the maximum intake for adults should never exceed 4,000 IU a day.
It can be challenging to meet your vitamin D needs solely through food or exposure to sunlight, which is why people often require supplementation, especially during the winter months.
Vitamin D supplements (also labelled cholecalciferol or vitamin D3) are available at most grocery stores and pharmacies. What is an appropriate dose for you will depend on a variety of factors, including vitamin D intake through food, exposure to sunlight, as well as your age.
Recent news coverage regarding vitamin D may have you thinking about the role it plays in preventing and/or fighting COVID-19. Evidence for this theory is still limited, but the consensus remains clear: it’s important to ensure you are meeting your daily intake requirements for vitamin D for a variety of health reasons.
Speak with a registered dietitian, physician or pharmacist to determine the dose that’s appropriate for you.
Ellen Greenan is a registered dietitian with Atlantic Superstore in Halifax and Bedford. Contact Greenan by phone at 902-401-8906, email ellen.greenan@loblaw.ca for a virtual consult or book online at bookadietitian.ca.