Vitamin D: Tips for replenishing it

Vitamin D plays a crucial role in our health. It helps our bodies absorb calcium and phosphorus, which are essential for strong bones and teeth, and it also boosts the immune system. Did you know that, without enough of it, you could be at greater risk of injury and chronic disease? By reading this article, you’ll have the keys to ensuring adequate vitamin D intake.

Daily vitamin D requirements

Vitamin D requirements vary according to population group.

• Adults under 70: 600 IU per day
• Adults over 70: 800 IU per day

There are several factors that can reduce or prevent the body’s ability to produce vitamin D, including:

• latitude (regions far from the equator receive less sunlight)
• season (autumn and winter are less sunny in Canada)
• time of day
• atmospheric pollution
• genetics
• age
• skin pigmentation
• use of sunscreen
• skin surface exposed to the sun

Risks and symptoms of deficiency

65% of Canadians have adequate vitamin D intakes. However, in winter, Canadians are 2 times more likely to have insufficient vitamin D in their system.

Most people with vitamin D deficiency have no symptoms. On the other hand, research shows that vitamin D deficiency increases the risk of developing several chronic and inflammatory diseases, such as hypertension, cardiometabolic diseases, arthritis and certain cancers. For active people, a lack of vitamin D can increase the risk of inflammatory injuries, stress fractures, muscle pain or weakness, and reduce muscular performance.

Where does vitamin D come from?

You can get it from three main sources:

1. Sun exposure: This is the most natural source, but varies by season, latitude and time of day. Five to thirty minutes of sun exposure around midday several times a week is recommended.
2. Supplements: These are often necessary for people living in less sunny regions, such as Canada, or for those who have difficulty achieving sufficient levels through diet.
3. Foods rich in vitamin D: The main sources are dairy products and fortified vegetable drinks. Oily fish such as salmon and herring, liver and egg yolks also contain vitamin D.

Vitamin D should be consumed with fat-containing foods to promote its absorption. In fact, a very low-fat diet or digestive complications can limit the body’s ability to absorb vitamin D.

Here are some meal and snack ideas rich in vitamin D and healthy fats:

• Tomato and Goat Cheese Omelette
• Chocolate-Peanut Butter-Banana Smoothie
• Salmon and Asparagus Salad with Creamy Yogurt Sauce
• Snack of fortified soy beverage and a handful of nuts
• Tuna and avocado spread

In short, vitamin D is essential for maintaining good health and improving athletic performance. Get regular exposure to the sun in summer, consume fortified dairy products or plant-based beverages, and if necessary, consider taking supplements, especially during the winter months. Consult a nutritionist to determine your specific needs and avoid any deficiencies.

Ressources

• Government of Canada, Health Canada (2022-05-02). Vitamin D
• Gouvernement of Canada, Statistics Canada. (2024-07-18). Shedding light on Canada’s vitamin D levels as we approach the shortest day of the year
• Enette Larson-Meyer, Gatorade Sports Science Institute. (July 2015) The Importance of Vitamin D for Athletes. Consulted Octobre 4, 2024.

Vitamin D: Tips for replenishing it is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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