Natural sunshine is the best way to get this much needed vitamin but if you live in Canada, you probably have a very low level of vitamin D especially during the winter months. Not only do we have a climate that doesn’t produce this vitamin between September and March, we have been conditioned to avoid sunshine at all cost, especially between 10 AM and 3 PM for fear of skin cancer. Many of us will not go outside unless we cover our skin with sunscreen. This fear of cancer is real as is the drying up of older person’s skin but a daily dose of about fifteen minutes per day of unprotected sun exposure during the summer is sufficient to get all the vitamin D that our body requires.

Vitamin D is often associated with absorption of calcium to keep our bones healthy. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Older adults, both men and women need protection from osteoporosis.

Vitamin D may also protect us against some cancers, heart attack and stroke, multiple sclerosis and diabetes. And now recent studies indicated that it may even boost cognitive function in middle-aged and older persons.

Very few foods contain vitamin D. Aside from sun exposure, cod liver oil is by far the best source of vitamin D, followed by salmon, tuna and mackerel. Vitamin D can also be found in fortified foods, like milk, yogurt, orange juice and margarine. Dairy products made from milk such as cheese and ice cream, are not generally fortified.

Adequate intake of vitamin D varies, depending on your age, but the Canadian Cancer Society recommends that “Adults at higher risk of having lower Vitamin D levels should consider taking a daily Vitamin D supplement of 1,000 IUs year round, which means continuing to take a supplement throughout the spring and summer months. This includes people:

• 50 years of age and older,
• with dark skin,
• who don’t go outside often,
• who wear clothing that covers most of their skin.“
  (Canadian Cancer Society, National office, May 13, 2009)

If you take vitamin supplements, be careful not to overdose. Remember to check with your doctor as vitamin supplements may counteract some medication that you are already taking.

As we grow older, our skin doesn’t synthesize vitamin D as efficiently. People with darker skin, those who are obese also have difficulty in producing Vitamin D from sunlight.

Ultraviolet rays from sunlight must strike the skin to trigger Vitamin D synthesis. If you’re covered from head to toe, you will not benefit from the sunshine vitamin.

Be smart and get your Vitamin D wherever possible