Most of us know that we make most of our vitamin D through our skin via direct sunlight. However in Canada, we don’t see enough sunlight from October to April to make sufficient vitamin D.

Can I get enough vitamin D from my diet?

Unfortunately, the answer is no for most people. Most foods are very poor sources of vitamin D with the exception of salmon, tuna, fortified dairy products, and egg yolks. Canadians, aged 14 and older need 600 IU of vitamin D daily.

4 oz salmon (1.5 servings) provides 600 IU
1 cup of skim milk provides 115 IU
2 large eggs provide 86 IU

So unless you’re eating 2 servings of salmon or other fatty fish every day, you would benefit from taking a vitamin D supplement.

Why is Vitamin D important?

Mental Health

Vitamin D really is the sunshine vitamin. It plays a large role in brain health. Low levels of vitamin D are associated with depression, anxiety and schizophrenia.

Immune Health

Vitamin D plays a critical role in our immune system. Recently, vitamin D deficiency has been linked with severity of COVID-19 infections and hospital admissions.

Bone Health

Vitamin D helps us absorb calcium so we can build strong bones and teeth.

Cardio-Metabolic Health

Vitamin D deficiency is associated with increased risk of cardiovascular disease, including hypertension, heart failure and ischemic heart disease. Vitamin D has also been shown to improve insulin sensitivity.

Gut Health

Of interest, high dose vitamin D supplementation (50,000 IU biweekly) has been shown to improve symptoms and quality of life in individuals with irritable bowel syndrome.

Athletic Performance

Vitamin D status is associated with injury prevention, improved neuromuscular function, increased type II muscle fibre size, less inflammation and reduced risk of stress fractures. However, current evidence does not support the use of vitamin D as an ergogenic aid. Again, if you’re deficient in vitamin D, taking a supplement can help but if you have adequate vitamin D status, supplementing above that won’t necessarily improve your performance.

“Determining vitamin D requirements for optimal health and performance is a complex process. Vitamin D blood levels from 80 nmol/L and up to 100 nmol/L 93 to 125 nmol/L94 have been recognized as prudent goals for optimal training induced adaptation.”

Final Thoughts

Vitamin D is incredibly important for so many processes in our bodies. If you choose to take a vitamin D supplement, take it with a source of fat (e.g. peanut butter, eggs, with meals) to improve its absorption.

References

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528. doi: 10.1016/j.jand.2015.12.006. Erratum in: J Acad Nutr Diet. 2017 Jan;117(1):146. PMID: 26920240.

Vitamin D Examine.com

Are you getting enough Vitamin D?