This week, I answer questions from a reader from Dieppe who wonders about the usefulness of taking a vitamin D supplement. Happy reading!
You may be wondering why vitamin D, also known as the “sunshine vitamin,” is so important? In fact, this vitamin plays an essential role for our health, especially when it comes to our bones. A vitamin D deficiency can increase the risk of developing bone diseases like osteoporosis. Vitamin D’s best-known role is to maintain healthy bones by increasing calcium absorption. Without sufficient vitamin D intake, the body can only absorb 10 to 15% of dietary calcium, whereas when vitamin reserves are normal, absorption is more likely to be 30 to 40% (Source: Harvard Health Publishing). But its benefits don’t stop there: vitamin D also contributes to the absorption of phosphorus, another important mineral for bone strength, and supports the proper functioning of muscles, nerves and the immune system.
In Canada, vitamin D deficiencies are common, particularly because of the long winters and the limited number of hours of sunlight. Even on sunny winter days, the light is not intense enough to trigger its production. With age, our skin also produces less vitamin D and modern habits, such as the use of sunscreen in summer and the reduced time spent outdoors (both in young and old), limit it even more. our exposure to the sun and therefore our production of vitamin D.
Sources of vitamin D
When exposure to the sun is insufficient, diet and supplementation become our two best allies! However, it is important to note that dietary sources of vitamin D are relatively limited. These include fatty fish such as salmon, sardines, mackerel and trout, as well as egg yolk and margarine. Certain fortified products, such as certain vegetable drinks, milk and yogurt, are also sources of vitamin D.
To better understand your vitamin D intake, you can use a food tracking app (Cronometer, My Fitness Pal, etc.). These tools allow you to calculate your vitamin D intake over a few days and give you a clear idea of your consumption. This can help you identify if you are meeting recommended levels or if you need to consider increasing your intake through
dietary changes or supplements.
Supplementation: when and how?
According to the recommendations of Osteoporosis Canada, all Canadian adults should take a daily vitamin D (D3) supplement throughout the year. Healthy adults ages 19 to 50, including pregnant or breastfeeding women, should consume between 400 and 1,000 IU of vitamin D per day. People over 50, as well as young adults at high risk (such as those with osteoporosis, repeated fractures, or vitamin D absorption disorders), would benefit from a daily intake of 800 at 2000 IU. These numbers include vitamin D from foods and supplements.
To find out which dose is best for you, talk to your doctor; he or she may decide to include vitamin D in your next blood test to assess your current levels and determine the optimal number of IU (international units) to consume.
I wish you a great Saturday, and don’t forget that taking care of your health means above all making small daily gestures which, together, make a big difference. Whether that’s spending a little more time in the sun, adjusting your eating habits or considering vitamin D supplementation.
