The Essential Guide to Vitamin D Requirements: Insights from a Nutritionist

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Winter in Canada brings frigid temperatures, snowy environments, and shorter daylight periods. This season also tends to see a surge in common illnesses, such as colds, flu, and other respiratory issues that can impact our overall well-being.

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Leading a balanced diet and maintaining an active lifestyle can significantly strengthen your immune system and enhance your mood throughout the winter months. However, even those with exemplary diets may still suffer from vitamin deficiencies. Canadians are particularly vulnerable to low levels of vitamin D, which is primarily synthesized when skin is exposed to sunlight.

Miranda Popen, a nutritionist specializing in hormone health, describes Canadians as “essentially operating in airplane mode for half the year” due to the limited sunlight exposure.

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“From October to April, the sun is so low in the sky that even when you are outdoors, your skin struggles to produce significant vitamin D,” Miranda explains. This deficiency can manifest in various ways, leading to fatigue, brain fog, and frequent illnesses.

Nevertheless, there’s hope. Vitamin D supplementation offers a simple and cost-effective method to safeguard our health as the winter persists. Below, Popen elaborates on the amount of vitamin D Canadians should aim for, along with tips for selecting a quality supplement.

What to know about vitamin D, according to Miranda Popen, hormone nutritionist

Q: What is Vitamin D and its main function?

A: Vitamin D functions as a master regulator for the body. When levels are low, crucial systems do not operate effectively. Thyroid activity decreases, energy levels plummet, the immune system weakens, and hormones struggle to communicate. Even with a proper diet and adequate sleep, low vitamin D can leave you feeling sluggish. When vitamin D levels are optimal, the body functions efficiently.

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Q: Why is vitamin D so important, especially for Canadians?

A: Vitamin D is synthesized when UVB rays reach your skin, but during Canadian winters, those rays are hardly present. It’s akin to your body waiting for a message that never arrives.

Gradually, your vitamin D levels deplete, and since this vitamin acts more like a vital regulator than simply a nutrient, everything from energy to mood can be adversely affected. Many people experience drops in energy, mood flattening, weakened immune responses, disrupted hormones, and slower recovery times. This vitamin D deficiency is one of the most prevalent issues I encounter and a significant underlying factor in conditions like fatigue, depression, hormone imbalances, and more.

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What are the symptoms of low vitamin D?

Individuals often report fatigue that isn’t alleviated by sleep, along with symptoms such as:

• Low mood, particularly in winter
• Increased frequency of illnesses
• Muscle weakness 
• Prolonged recovery from exercise
• Hair loss
• Cognitive fog
• Hormonal imbalances, such as PMS, irregular cycles, or fertility issues

Q: How much vitamin D is recommended daily?

A: General guidelines exist, but are often set to prevent severe deficiencies rather than optimize overall health. Most adults do well with a daily intake of 1,000 to 4,000 IU, although this can vary based on factors like body size, sun exposure, skin tone, and blood levels. While children generally require less, they too benefit from consistent intake, particularly in regions with limited sunlight. Testing is pivotal since your blood levels will indicate exactly where you stand and eliminate any uncertainty.

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Considerations like sun exposure, skin type, body composition, and nutrient absorption by the gut all contribute to vitamin D requirements. Older adults typically require more since their skin becomes less efficient at producing vitamin D from sunlight. Additionally, individuals with darker skin tones may need more sunlight exposure to synthesize the same vitamin D amount. For women, adequate vitamin D is particularly critical, as it directly supports hormone balance, including thyroid function, ovulation, and menstrual regulation.

Q: Should we adjust our vitamin D supplements by season?

A: Yes, your body generates more vitamin D during the summer months and significantly less during the winter. Think of this as filling a reservoir in warm seasons and gradually draining it during colder periods. Supplementation helps stabilize these levels, preventing dramatic fluctuations in immune function, mood, and hormonal balance with the changing seasons. Without proper support, many enter winter already depleted and continue to decline until spring.

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Q: Are there any dietary sources for increasing vitamin D intake?

A: Certain foods, such as salmon, sardines, egg yolks, and liver, are excellent sources of vitamin D. However, relying solely on diet usually does not provide enough to meet optimal levels, particularly in northern climates. Sunlight exposure remains the most effective natural source, and supplementation can help bridge the gap when sunlight is insufficient.

Q: What should you look for in a vitamin D supplement?

A: Opt for vitamin D3, as it is the form your body naturally produces. It’s recommended to pair it with vitamin K2 and magnesium, which assist calcium absorption into the bones and away from soft tissues. Additionally, oil-based supplements tend to absorb more effectively than dry tablets since vitamin D is fat-soluble. Third-party testing is crucial to ensure purity and accurate dosing. I prefer supplements that are clean, easily absorbed, and properly dosed, avoiding those with excessively high or poorly controlled levels. Some trusted brands I recommend include Thorne, Pure Encapsulations, and Can Prev. 

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kmendonca@postmedia.com

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