Vitamin D: Your Key to Winter Wellness
In an age of ever-expanding health insights, the role of vitamin D, also known as the "sunshine vitamin," has come to the forefront as a key contributor to overall well-being.
More than just a nutrient, it's an essential component that influences various aspects of our health, from our bones to our mood, immune function, and beyond.
Our skin makes Vitamin D when it meets sunlight. It's like a natural health booster provided by the sun. The sun's rays trigger the synthesis of vitamin D in our skin, making it a natural and essential nutrient for our body's functioning.
But what does vitamin D do, exactly?
Vitamin D is a multitasker. Recent studies have unveiled the far-reaching impact of vitamin D on various aspects of health, from bolstering the immune system to regulating blood pressure, uplifting our mood, and enhancing brain function.
In a 2019 review, researchers shed light on the impressive array of benefits associated with adequate vitamin D levels. These include heightened protection against heart disease, cancer, diabetes, and depression, as well as bolstered defense against infections and viruses. There is growing evidence that vitamin D signaling is active throughout the immune system and that it is physiologically important in protecting the human host from bacterial and viral invaders.
Despite the sun's generous offerings, a significant number of people find themselves deficient in vitamin D. Depending on factors like your skin's natural shade, geographical location, time of day, time of year, and your clothing and/or sunscreen use, up to 97 percent of Canadians could be low on this amazing vitamin. That's why doctors often recommend vitamin D supplements for grown-ups, kids, and even babies.
Given the importance of Vitamin D, and with winter approaching in Canada, it's essential to address a common concern that many Canadians face during the colder months – Vitamin D deficiency.
Below let’s explore the risks of Vitamin D deficiency during a Canadian winter and learn what you can do to maintain your Vitamin D levels.
Why Winter Increases the Risk of Vitamin D Deficiency
In Canada, the winters can be long, harsh, and very dark with shorter days and limited exposure to sunlight. This lack of sunlight poses a significant risk to our Vitamin D levels, as our skin produces vitamin D when exposed to the sun's UVB rays. Without adequate sun exposure, our bodies may struggle to maintain healthy levels of this vital nutrient.
The optimal number of sunshine hours needed to maintain adequate levels of vitamin D can vary depending on several factors, including your skin type, the time of day, your location, and the time of year. However, a general guideline is that around 15 to 30 minutes of sunlight exposure to your face, arms, and hands, a few times a week, during the spring and summer months can help your body produce sufficient vitamin D.
In Canadian cities like Vancouver and Toronto, the reduced number of sunshine hours during the winter months can make it challenging to rely solely on sunlight for vitamin D. That's why it's often recommended to obtain vitamin D from dietary sources like fatty fish, fortified foods, or supplements, particularly during the winter.
As an example of the decreased number of sunshine hours, let’s compare Vancouver, Canada, and Hawaii, USA, during the winter months.
During the winter, Vancouver experiences around 90 to 100 hours of sunshine per month on average. Vancouver's winters are characterized by overcast and rainy days, which can limit the number of sunny days. On average, many parts of Hawaii, such as Honolulu on the island of Oahu, can see approximately 200 to 240 hours of sunshine per month during the winter.
That’s a big difference!
For residents of Vancouver, it's important to be mindful of our vitamin D intake, especially during the winter months when sunlight exposure may be limited, and to consider dietary sources and supplements as needed to maintain adequate vitamin D levels.
SOURCES of VITAMIN D
Although sunlight is our main source of vitamin D, it's important to explore alternative ways to maintain adequate levels during the winter. Vitamin D comes in two distinct forms. Vitamin D3, also known as cholecalciferol, is prevalent in animal-based foods like fish, while vitamin D2, or ergocalciferol, is found in different sources, including mushrooms. Among these, vitamin D3 is recognized as the more potent form. It's the preferred choice for vitamin D supplements and multivitamins since it has demonstrated superior effectiveness in elevating vitamin D levels in the bloodstream.
Food Sources
The top vitamin D-rich foods include:
Cod liver oil (one tablespoon daily oil contains 1,360 international units (IU) of vitamin D, which is 226% Daily Value (DV*)
Fatty fish (halibut, mackerel, wild-caught salmon, rainbow trout, sardines, tuna)
Eggs
Beef liver (organic)
Fortified milk and dairy products
Fortified milk alternatives, such as nut-based milk
Maitake and portobello mushrooms (when exposed to UV light)
Because vitamin D is a fat-soluble vitamin, it ideally needs to be consumed with fat in order to have optimal absorption.
If you are going to eat a food source of vitamin D, it’s best to combine it with a fat source, too, like ghee, coconut oil, nuts, seeds, or fish, to help with absorption.
Fortified Foods
In North America, many people rely on fortified foods to meet their vitamin D needs. In Canada, milk is fortified with 35-40 IU per 100 mL. Plant-based milk alternatives, such as soy, almond, or oat beverages, are often fortified with similar amounts of vitamin D as cow's milk. Also, ready-to-eat breakfast cereals, some brands of orange juice, yogurt, and other food products often contain added vitamin D.
Supplements
When natural sources and fortified foods aren't sufficient, vitamin D supplements can be a reliable option to maintain adequate levels.
Dietary supplements can have two kinds of vitamin D: D2 and D3. D2 is made using UV light on yeast, and D3 is typically made using UV light on something called 7-dehydrocholesterol from lanolin, which comes from sheep's wool. There's also a version of vitamin D3 made without using animals, which comes from lichen, a type of plant. If you avoid all animal products, you can ask supplement makers about how they get their vitamins.
Both D2 and D3 raise a vitamin D level in your blood, and they both work well for preventing a condition called rickets. Most of the metabolizing vitamin D in your body is the same for both types. However, evidence suggests that D3 increases vitamin D levels in your blood more and keeps them higher for longer compared to D2, even though both types are absorbed well in your stomach.
It's important to consult with a healthcare provider or nutritionist to determine the right dosage for your specific needs.
It's important to be mindful of your vitamin D intake during the Canadian winter, as the lack of sunlight poses a considerable risk of deficiency. Incorporating vitamin D-rich foods, fortified products, and supplements as needed can help you maintain your health and well-being during the colder months. Remember to consult a healthcare professional for personalized guidance on your vitamin D needs, and stay nourished throughout the winter season to support your holistic well-being.
xo
Krista