Are You Getting Enough Vitamin D? Here’s What You Need to Know

Did you know that most Canadians aren’t getting enough Vitamin D? Keep reading to find out what you need to know about vitamin D, how to tell if you’re getting enough, and how to supplement smartly if you’re not.

The LunHer Take

1. The majority of people living in Canada and the US are not getting adequate vitamin D intake due to lack of sunlight exposure. 

2. If you’re navigating fatigue, low immunity, or hormonal shifts, it’s worth checking in on your vitamin D status. A simple daily supplement might be the boost your body’s been quietly asking for.

3. The amount of vitamin D you need can vary based on many factors so be sure to discuss with your healthcare provider before starting to take supplements.  

What is Vitamin D?

Vitamin D, known as the “sunshine vitamin,” plays a powerful role in bone health, mood, and immune support. Many people experience vitamin D deficiency during the colder months, in northern climates, or during seasons of indoor living. If you've been feeling more tired than usual, a little run down, or struggling to bounce back from every cold that comes your way, your body might be craving a little more vitamin D.

How Much Vitamin D Do You Need?

The amount of vitamin D you need varies based on who you ask and what’s going on in your body. According to The Food and Nutrition Board most adults need about 15 mcg (600 IU) of vitamin D daily to maintain bone health and support calcium absorption. The recommended dietary allowance may be higher if you are over the age of 70. If you are deficient in Vitamin D, your doctor will likely recommend that you take a higher dose daily. 

The requirements for vitamin D vary slightly depending on age and also if you’re pregnant or breastfeeding. Here are the general guidelines:

It's important to keep in mind that these are general recommendations, and individual needs might vary based on specific conditions and circumstances. Your healthcare provider can help you pinpoint the right dosage based on your lifestyle, location, and lab results.

What if You’re Already Deficient?

The severity of your vitamin D deficiency will determine how much vitamin D you need to take. You will need to check your blood levels and talk with your doctor about how much vitamin D you should supplement with for your specific needs. For severe deficiencies, doctors will often order a prescription dose of vitamin D of 1250 mcg (50,000 IU) to be taken once a week for several weeks. For less severe or moderate deficiencies, physicians will often recommend consistent supplementation for 2–3 months at a predetermined dose. Either way, the key is testing - not guessing.

Why Are So Many People Low in Vitamin D?

Vitamin D is one of the most commonly recommended supplements. The rising incidence of vitamin D deficiency is attributed to several modern-day factors. Some of the most common reasons include:

• Spending more time indoors

• Limited exposure to sunlight

• Eating a diet low in vitamin D rich foods

• Wearing SPF (essential but it also inhibits vitamin D synthesis)

• Digestive or absorption issues 

• Having darker skin, which produces vitamin D less efficiently 

• Living in high latitudes with limited sunlight exposure

Symptoms of Vitamin D Deficiency 

The only way to know for sure is with a blood test, but there are subtle signs that might hint your vitamin D could use a boost:

• Bone mineral density changes

• Muscle pain or cramping

• Fatigue

These signs and symptoms are not specific to a vitamin D deficiency, so if you’re experiencing any of them, make sure to talk to your doctor. 

Why Vitamin D is So Important for Your Health

Vitamin D is best known for its role in supporting strong and healthy bones by helping to regulate calcium metabolism in the body. Vitamin D is also well-researched for supporting immune health. You can get Vitamin D through some foods, but more commonly, your body synthesizes vitamin D through moderate exposure to sunlight. If you don't get a lot of direct sun (e.g. exposed skin without sunscreen for at least 15 minutes daily), or if your diet is low in foods containing vitamin D, supplementing may be a good option.

Bone Health

Most of us don’t consider our bone health unless we have a reason to, but strong joints and bones are essential at every stage of life. From before we’re born to our older years, vitamin D plays a role in our evolving bone health. In utero, vitamin D helps support bone structure and tooth enamel development, which is why it’s often found in prenatal supplements. As children and adults, vitamin D is necessary for calcium and phosphorus absorption, both major components of bone health.

Immune health

Vitamin D plays a critical role in supporting a healthy immune system and is one of the most well-researched vitamins that support immune health. Several placebo-controlled studies have shown that vitamin D can regulate the growth and function of immune cells, which are responsible for strengthening our body's natural defense system. More specifically, vitamin D helps keep our immune system healthy by activating our T cells. T cells (AKA lymphocytes) form part of our adaptive immune system, constantly teaching it to recognize and react to foreign antigens. When T cells are exposed to an antigen, they search for vitamin D to activate their immune response process.

When & How to Take Vitamin D

There are no golden rules for when to take vitamin D supplements. However, there may be certain times that are better than others. There is some evidence that suggests vitamin D is best absorbed when you take it with a meal that includes healthy fats (think avocados, fatty fish, and nuts), since vitamin D is a fat-soluble vitamin.

Ultimately, however, you should take vitamin D at a time of day when it is easiest for you to remember to take it. Many people prefer to take vitamins with breakfast as part of their morning routine to help them build consistent habits.

Natural Sources

While sunlight is your body’s main source of vitamin D, some foods can give you a helpful boost too:

• Fatty fish

• Red meats

• Chicken breast

• Egg yolks 

• Mushrooms 

• Fortified breakfast cereals and dairy products

Supplements

When choosing a vitamin D supplement, look for a high-quality product with transparent labeling so you know what you’re getting and where it comes from. Vitamin D2 vs D3: There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). We suggest supplementing with vitamin D3, a naturally occurring and more bioavailable form of vitamin D, which means it will be easier for your body to digest and absorb.

Consider the source: Natural supplement forms of vitamin D3 come from two sources. Vegetarian D3 is most commonly derived from sheep lanolin and vegan D3 can be derived from algae. Both are effective sources so consider your own preference and sustainability practices when deciding between the two.

The Bottom Line

Vitamin D, also referred to as the “sunshine vitamin,” is a necessary component for maintaining bone health and a healthy immune system. Supplementing with vitamin D is becoming more prevalent due to spending more time indoors and away from the sun. Recommendations for vitamin D can vary, but the general guideline is about 15 mcg (600 IU) per day. Consulting with your healthcare provider will give you the best guidance on determining whether you need a Vitamin D supplement and what the best dosage would be for you.