Do You Really Need a Vitamin D Supplement? (Spoiler: Probably)
If you live in Canada, you’re likely not getting enough vitamin D — especially between October and April, when the sun’s rays just aren’t strong enough to make it through our atmosphere and onto our skin.
And while we can get small amounts from food, most people aren’t getting enough through diet alone.
Can I Get Enough Vitamin D from Food?
It’s tough. While fatty fish and fortified foods do contain vitamin D, you’d need to eat a lot of them — every single day — to consistently meet your needs.
Here’s what 600 IU of vitamin D (the daily recommended amount for Canadians aged 14+) looks like:
4 oz salmon = ~600 IU
1 cup skim milk = ~115 IU
2 large eggs = ~86 IU
Unless you’re eating salmon daily (and most of us aren’t), a supplement is your best bet.
Why Vitamin D Matters
Whether you’ve been recently diagnosed with pre-diabetes or IBS, or you’re just trying to feel better day-to-day, vitamin D plays a key role in several areas of your health:
🌤️ Mental Health
Low levels of vitamin D are associated with increased risk of depression and anxiety — especially during long, dark Canadian winters.
🛡️ Immune Function
Vitamin D supports your immune system and has even been linked to lower severity of respiratory infections, including COVID-19.
🦴 Bone Health
It helps your body absorb calcium — crucial for building and maintaining strong bones and teeth.
❤️ Metabolic & Heart Health
Vitamin D deficiency has been associated with:
Increased risk of high blood pressure and heart disease
Impaired insulin sensitivity — which is particularly relevant for those with pre-diabetes or Type 2 diabetes
Some research even suggests that improving vitamin D levels may support better blood sugar control.
💩 Gut Health
Emerging research shows that high-dose vitamin D (e.g. 50,000 IU every two weeks) may help improve quality of life and symptoms in individuals with Irritable Bowel Syndrome (IBS) — particularly those with vitamin D deficiency.
🏋️♀️ Performance & Recovery
For athletes and active folks, optimal vitamin D status is linked to:
Reduced injury risk (e.g. stress fractures)
Improved muscle function and recovery
Less inflammation
That said, vitamin D is not a performance enhancer unless you’re low to begin with. But if you’re deficient, bringing levels up can absolutely support better recovery and training outcomes.
How to Supplement
Most adults benefit from 1,000–2,000 IU per day, especially during fall and winter. If your levels are low, your healthcare provider may recommend more.
Pro Tip: Take your vitamin D with food that contains fat (like peanut butter, eggs, olive oil, or avocado) to help with absorption — since it’s a fat-soluble vitamin.
Final Thoughts
Vitamin D may not be trendy like collagen or greens powders — but it’s essential for nearly every system in your body. If you’re living in Canada and not eating fish daily, a simple supplement could help support your mood, immune system, blood sugar balance, gut health, and energy levels.
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.