Vitamin D
An essential nutrient for our bones... particularly important in Canada’s climate
Its formula contains a single active ingredient and few excipients. The 1,000-IU strength is one of the most commonly available in vitamin D supplements. The product is also available in various forms to suit individual preferences.
As with any natural health product, it’s important to follow the directions and warnings on the label.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for the body to function properly. It is unique in that it is produced by the body when skin is exposed to the sun.
In Canada, exposure to sunlight is not always sufficient to meet one’s needs, especially in the fall and winter. Since few foods naturally contain large amounts of it, some people turn to supplements.
Supplements mainly contain vitamin D2 or vitamin D3. Vitamin D3 (cholecalciferol) is the form most commonly used in supplements in Canada.
What is its role in the body?
The best-established role of vitamin D is bone and dental health.
It helps our bodies absorb and properly use calcium and phosphorus, two minerals that are essential for the formation and maintenance of the skeleton.
It also helps maintain normal muscle function.
An adequate intake of vitamin D supports the development and maintenance of strong bones throughout life. A severe deficiency can lead to bone health problems.
Vitamin D also plays a role in the proper functioning of the immune system. Although research is exploring several other possible effects, current data does not support the conclusion that vitamin D supplementation alone can prevent or treat certain diseases in people who are not deficient in vitamin D.
In what situations can it be helpful?
A vitamin D supplement may be helpful when dietary intake or sun exposure is insufficient.
This may be the case, for example, with:
- People with low sun exposure, especially in the fall and winter
- Older adults
- People with dark skin
- People who follow a vegan or restrictive diet
- Some people with malabsorption disorders
- People whose vitamin D intake is insufficient
- People in whom a deficiency has been identified by a healthcare professional
Needs vary depending on age, diet, sun exposure and health status.
How does it work?
Vitamin D from the sun, food or supplements must be processed by the body before it becomes active.
Once activated, it helps the body absorb calcium and phosphorus, two minerals that are essential for healthy bones and teeth. Vitamin D can be thought of as a facilitator that helps the body make better use of these nutrients.
How do you use it properly?
Vitamin D can be taken at any time of day. The most important thing is to take it regularly. Since it is fat-soluble, taking it with a meal that contains a small amount of fat can help with its absorption.
As a general guideline, the recommended daily intake in Canada is 600 IU (15 µg) for adults aged 19 to 70 and 800 IU (20 µg) for those aged 71 and older.
If you have certain health conditions or are taking medications, it is best to consult a healthcare professional before starting a supplement regimen.
Did you know?
In Canada’s climate, sunlight isn’t always enough to meet our vitamin D needs.
For much of the fall and winter, the skin’s production of vitamin D is limited. Furthermore, few foods contain it naturally.
Fatty fish—such as salmon, trout, mackerel, sardines and herring—are among the best natural sources. Certain foods, such as milk, plant-based beverages or margarine, can also be fortified with vitamin D.
Good habits to adopt
Supplements are not a substitute for a balanced diet and healthy lifestyle.
To support your bone health:
- Eat a varied diet that provides enough calcium and vitamin D;
- Regularly consume foods that naturally contain vitamin D or are fortified with it;
- Stay physically active on a regular basis;
- Check the labels on your various supplements to avoid unknowingly taking multiple sources of vitamin D.
And when it comes to the sun, there’s no need to seek out excessive exposure: skin protection remains important.
5 takeaways
- Vitamin D contributes to the development and maintenance of bones and teeth.
- It helps the body absorb and use calcium and phosphorus.
- In Canada, the skin’s natural production of vitamin D may be limited during a significant portion of the year.
- Needs vary depending on age, diet, sun exposure and individual circumstances; more isn’t necessarily better.
- Supplementation is particularly important when there is insufficient intake or an increased risk of deficiency.
ÉESNQ tip
Vitamin D is essential to our health, but the goal isn’t to consume as much of it as possible: the main thing is to get enough of it.
In Canada’s climate, where sun exposure is limited for part of the year and few foods naturally contain large amounts of vitamin D, a supplement can be a simple way to meet your needs when necessary.
The ÉESNQ therefore recommends an informed approach: a balanced diet, healthy lifestyle habits and supplementation tailored to each person’s needs, rather than a systematic pursuit of high doses. If you have a medical condition, are taking medication or suspect a deficiency, consult a healthcare professional.
About the ÉESNQ Tips
The École d’Enseignement Supérieur de Naturopathie du Québec (ÉESNQ) is a nonprofit organization whose mission is to train competent practitioners and contribute to the development of rigorous, credible and accessible information on natural health (for more information, visit https://www.eesnq.com).
The information presented in this section was prepared by the ÉESNQ teaching team and is provided for informational and educational purposes. It is based on the scientific knowledge available at the time of writing, as well as on the recommendations and claims authorized by Health Canada.
It is not a substitute for the advice, diagnosis or treatment provided by a doctor, pharmacist or other healthcare professional. Before using a natural health product, it is recommended that you carefully read the indications, contraindications and warnings on the packaging. If you have any questions, health concerns, are pregnant, breastfeeding or taking medication, consult a healthcare professional.
