Do you know where your Vitamin D comes from?

Living in Canada, the shorter colder days and lack of sunshine mean that you are likely to be Vitamin D deficient this time of year, so keeping track of your intake is vital and right now, Vitamin D is proving more important than ever.  Deficiencies have been linked to poor sleep, pain, muscle weakness and depression.  Additionally Vitamin D is linked to preventing skeletal issues such as rickets, improved immune function and cardiovascular health and while evidence remains spotty, there have also been preliminary studies linking it to improved outcomes related to acute respiratory issues, including COVID-19.

Unfortunately, getting Vitamin D naturally is difficult outside of production using sunshine.   Fortunately, some food items have been fortified; these include milk, certain soy beverages, cheese, yogurt and orange juice.  Additionally, foods that contain the nutrient naturally include fatty fish, such as salmon or tuna and egg yolks.

While I don’t consume a lot of milk, I will never pass on a chance to have some seafood, but this may not be an option for everyone; either based on taste or allergies.   So you may want to consider adding a supplement to your daily diet.  Supplements are readily available and generally inexpensive and come in either tablets or drops for younger children.   According to the Mayo Clinic, adults generally require between 600-800 international units (IU) of Vitamin D3 depending on age daily, but up to 4,000 IU is considered safe.  

All of the above being said, sunshine remains the most reliable source of Vitamin D and generally we are able to create a sufficient amount between May and September.  So what about October to April?  You can still opt for the natural production by using a sun lamp on a regular basis.  This is not to be confused with a tanning bed which I am definitely not advocating.  Rather they are inexpensive lighting options which create the UVB required for our body to synthesize Vitamin D naturally and safely.  They have often been prescribed in the treatment of SAD (Seasonal Affective Disorder) which has now also been linked to low levels of Vitamin D, but are becoming a common way for anyone to supplement their winter production.

So what have you go to lose by adding a little Vitamin D to your day, whether in your diet, your supplements or your lighting?  It just might boost your mood, improve your sleep and keep you healthier to boot.

Your friends at the Kawartha North FHT

Marina Hodson,

Executive Director

Kawartha North Family Health Team

Our Family caring for Yours for over 10 years.