Shorter days also mean your skin doesn’t produce as much vitamin D. Learn about the importance of this essential nutrient for healthy bones, muscles, teeth and more, and learn how to effectively meet your needs from fall until spring.
1. What Is Vitamin D and What Does It Do?
Vitamin D, also known as the “sunshine vitamin,” is an essential nutrient that the body can produce when exposed to the sun’s UVB rays. It contributes to the absorption of calcium and phosphorus, two minerals that are essential for strong bones, teeth and muscles.
Vitamin D is also involved in the proper functioning of the immune system and mood regulation. Studies also seem to show its effectiveness in the prevention of certain chronic diseases (diabetes, cardiovascular disease, etc.). Research continues to evolve and could tell us more about its benefits in the coming years.
2. Why Is Consuming Vitamin D Important?
From birth to our late twenties, vitamin D and calcium play a key role in the development of solid bone mass, while in the following years, these nutrients help preserve it and limit its breakdown. By ensuring sufficient calcium levels in the blood, vitamin D:
- optimizes tissue mineralization;
- improves muscle contraction;
- facilitates nerve transmission;
- maintains normal blood clotting.
3. How Can We Effectively Meet Our Needs?
To get enough vitamin D, it is possible to combine several sources, such as sun exposure, the consumption of certain foods or the intake of supplements. Since few foods contain it naturally, it becomes especially important to ensure this intake when the sunlight decreases.
Health Canada recommends consuming vitamin D from foods or supplements every day. For people between the ages of 2 and 50, this can be done by consuming vitamin D-rich foods daily or by taking a daily supplement of 400 IU (10 μg).
For people over 51 years of age, it is advisable to take a daily supplement of 400 IU (10 μg) and to continue to include foods containing vitamin D as part of a balanced diet.
How Long Should I Be in The Sun?
Vitamin D comes mainly from the sun. For a healthy adult, 10 to 15 minutes of exposure to the face, hands and forearms, 2 to 3 times a week, between 11 a.m. and 2 p.m., from April to October, is usually sufficient. However, be careful not to prolong the exposure, as this increases the risk of skin cancer.
4. What Foods Are Rich in Vitamin D?
- Oily fish (salmon, mackerel, trout, sardines)
- Vitamin D-fortified dairy products and plant-based beverages
- Egg yolks
- Dark chocolate
- Vitamin D-fortified cereals
- Margarine
- Organ meats (especially beef liver)
- Cod liver oil
5. What to Know About Taking Supplements?
In northern countries, such as where Quebec is situated, supplementation is often recommended from fall to spring to compensate for the lack of sunlight.
It is important to know that the body can store vitamin D for several months. The fat-soluble vitamin accumulates in fat reserves and the liver. But our needs increase as we age. In addition, in breastfed children, it is important to start taking vitamin D supplements at birth, as breast milk contains little vitamin D.
There are several types of supplements that come in different forms (liquid, tablets, capsules, etc.) and can be taken on a daily, weekly or monthly basis. In any case, take the time to read the labels carefully since the concentrations vary greatly from one brand to another.
