Vitamin D 101: Essential Facts for Everyday Health

Vitamin D is a nutrient that is needed for good health, but despite its importance, about 1 in 5 people living in Canada are not getting enough.¹ In this article, we discuss how vitamin D contributes to your well-being, where you can find it, and some practical tips to help you get enough.

What vitamin D does for you

Vitamin D works to keep your bones strong and healthy.^1-3 It does so by helping your body absorb calcium and phosphorus – two bone-building nutrients. It also plays a role in regulating your blood’s calcium and phosphorus levels.⁴ Research also suggests that vitamin D may play other functions, including for example on immune and on cardiovascular health.⁵

A low vitamin D level can lead to weakened bones, increasing their risk of fractures. An adequate intake of vitamin D is therefore very important throughout life to help preserve bone health.^4,6

How much vitamin D do you need every day?

The amount of vitamin D you need every day depends on your age.⁷ Vitamin D is expressed in International Units (IU) or in micrograms (mcg).

There are only a few natural food sources of vitamin D. Examples include egg yolks and fatty fish, such as salmon and mackerel.⁶ In Canada, it is mandatory that certain commonly eaten foods, such as milk, be fortified with vitamin D. The addition of vitamin D in milk is a public health measure which has been in place for about 50 years in Canada and aims to prevent deficiencies.⁸

Milk is the primary source of vitamin D in the Canadian diet.⁹ 

New regulations on vitamin D fortification now in play

Did you know that Canada’s vitamin D fortification strategy was updated in 2022?  The new strategy requires nearly double the amount of vitamin D to be added to milk and allows the addition of vitamin D to yogurt and kefir.¹⁰ Although the deadline to adjust vitamin D levels in milk is December 31, 2025, some manufacturers have already begun making changes.  As you read food labels, you may notice certain products showing different amounts and percentage daily values (% DV) for vitamin D during the transition period.

Why the sun alone isn’t enough for vitamin D

Vitamin D is often called the “Sunshine Vitamin” because the skin can produce it when it is naturally exposed to sunlight. However, factors like the time of day, season, cloud coverage, and sunscreen usage can affect how much vitamin D the skin can make.⁶ Studies have even found that the risk of vitamin D deficiency doubles during winter months.²

Vitamin D status among Canadians

A 2023 report on vitamin D released by Statistics Canada revealed that about one in five people six to 79 years of age had low vitamin D levels.¹¹ Because vitamin D is so important for health, preventing a deficiency at all age is very important, especially since the renewal of bone cells slows down as we age.¹² Data also reveals that Canadians who consume 1 glass of milk a day are less likely to have an inadequate intake of vitamin D than those who do not drink any milk.²  This is just another excellent reason to enjoy milk every day!

D-lightful ways to promote healthy levels of vitamin D

• When making oatmeal, use milk instead of water.
• When making soups, stews and chowders, replace some of the broth with milk.
• Instead of having just a splash of milk in your coffee, make it a latte by combining milk and coffee half and half.
• Make smoothies with milk. Adding vitamin D fortified yogurt will help you get even more of the bone-building nutrient.
• Include fatty fish such as salmon or mackerel on your weekly menu.

Unsure if you are getting enough vitamin D?

If you are unsure whether your intake of vitamin D is adequate or not, consider seeking advice from a Registered Dietitian.