Vitamin D is often called the “sunshine vitamin,” but for many Canadians and Americans—especially in northern climates—getting enough from sunlight alone isn’t always possible. This essential nutrient plays a big role in keeping your bones strong, your immune system sharp, and your body functioning at its best.
Vitamin D helps your body:
- Absorb calcium and phosphorus
- Build and maintain strong bones and teeth
- Support immune function and reduce inflammation
Without enough vitamin D, you may be at risk for bone softening (rickets in children, osteomalacia in adults), fatigue, and weakened immunity.
You can get vitamin D from:
- Sunlight: Your skin makes vitamin D when exposed to UVB rays. But in Canada and northern U.S. states, sun exposure is often too limited—especially in winter.
- Food: Few foods naturally contain vitamin D. Good sources include:
- Fatty fish (salmon, trout, Arctic char)
- Egg yolks
- Fortified foods like milk, margarine, and plant-based beverages
- Supplements: A reliable way to meet your daily needs, especially if your diet or sun exposure is limited.
Health Canada and the U.S. National Institutes of Health recommend:
| Age Group | Daily Intake | Metric Equivalent |
| Children (2–18 yrs.) | 400 IU | 10 µg |
| Adults (19–50 yrs.) | 400–600 IU | 10–15 µg |
| Adults 51+ | 400–800 IU | 10–20 µg |
If you don’t eat vitamin D rich foods daily, a 400 IU (10 µg) supplement is recommended.
You may need extra vitamin D if you:
- Live in northern regions with long winters
- Have darker skin (more melanin reduces vitamin D production)
- Are older (your skin makes less vitamin D with age)
- Wear sunscreen or cover your skin regularly
- Spend little time outdoors
Vitamin D is essential, and many people don’t get enough. Whether through food, supplements, or safe sun exposure, make it part of your daily routine—your bones and immune system will thank you.
For more information, visit: Vitamin D – Canada.ca
