The Importance of Vitamin D
The ImportanCE of Vitamin D - The Sunshine Vitamin
70-97% of Canadians demonstrate a vitamin D insufficiency. What makes the "sunshine vitamin” so important and how can you make sure you are getting enough?
Did you know that between 70-97% of Canadians demonstrate vitamin D insufficiency? This is partially due to our long winters, but also due to how much time we spend outside during the summer months and the strength of UV rays. Skin tone can also impact vitamin D production in the body meaning that people with darker skin may produce less vitamin D.
Vitamin D is known as the “sunshine vitamin”, as the body makes it with the help of the glorious sun! Vitamin D is a fat-soluble vitamin that acts more like a hormone (aka. a chemical messenger) in the human body. Many of the body’s organs and tissues have vitamin D receptors which suggests that most systems in the body require vitamin D for optimal functioning.
Research shows that vitamin D is integral in the building and maintenance of bones and teeth. It is also critical for a strong immune system and balanced hormones. Vitamin D can contribute to symptoms of SAD during the winter months and is essential for good mental health.
Recommended sun exposure for sufficient vitamin D levels is 10-15 minutes per day (especially around noon). Make sure the sun hits your skin - preferably without any sunscreen or sunblock to allow for proper absorption. For my Canadian friends, I recommend that you consider supplementing with vitamin D3. I suggest starting with a lower dose in summer progressing to a higher dose in the winter. This ensures optimal levels of vitamin D year-round.
In addition to being out in the sun, we can obtain some pre-formed vitamin D3 through certain foods. A few foods that naturally contain vitamin D3 include: oily fish (salmon, sardines, anchovies, herring, mackerel), red meat, liver, butter, egg yolks, and some mushrooms (D2). Other foods are fortified with vitamin D such as cereals, tofu, dairy milks and dairy-free milks.
Unsure if you are deficient in vitamin D? Talk to your doctor and ask to have your levels tested. Supplementation should be tailored depending your serum test results to help you bring your vitamin D up to an optimal level.
Infants and children should take the liquid form of D3 for sake of ease to ensure sufficient vitamin D.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. Check out Courtney’s website at www.crjnutrition.com.