Why do I need vitamin D?
Vitamin D helps your body absorb and use calcium for strong bones and teeth. Vitamin D also helps muscles, nerves and the immune system work properly.
Where can I get vitamin D?
You can get vitamin D from food and supplements. Your body can also make vitamin D when you are outside and the sun is on your bare skin. Many factors affect how much vitamin D your body can make:
- Age: less is made as you get older
- Skin colour: less is made by darker skin
- Season: little to none is made in the winter
- Sunscreen use: less is made by your skin
It is best not to rely on the sun to meet your vitamin D needs since sun exposure increases the risk of skin cancer.
How much vitamin D do I need each day?
It’s important to get enough Vitamin D, but too much can cause health problems. The daily amount of vitamin D from food and supplements is shown in the table below.
| Age | Aim for | Stay below |
|---|---|---|
| 0-6 months | 400 IU (10 µg) | 1000 IU (25 µg) |
| 6-12 months | 400 IU (10 µg) | 1500IU (38 µg) |
| 1-3 years | 600 IU (15 µg) | 2500IU (63 µg) |
| 4-8 years | 600 IU (15 µg) | 3000 IU (75 µg) |
| 9-70 years* | 600 IU (15 µg) | 4000 IU (100 µg) |
| Over 70 years | 800 IU (20 µg) | 4000 IU (100 µg) |
IU = international units; µg = microgram
*Including during pregnancy and lactation
Do some people need more vitamin D?
Yes. If you take certain medications or have specific medical conditions, your health care provider may suggest you take more vitamin D.
Which foods contain vitamin D?
Only a few foods contain vitamin D naturally, like egg yolk and fatty fish such as salmon, sardines and trout. The amount of vitamin D in fatty fish varies widely.
In Canada, vitamin D must be added to certain foods including cow’s milk and margarine. Other foods such as yogurt, cheese, goat’s milk and plant-based beverages may also have added vitamin D. Check the nutrition facts table on the food package to see if vitamin D has been added. The table below lists some foods that contain vitamin D.
Should I take a supplement?
Most people do not get the recommended amount of vitamin D from the foods they eat. A daily vitamin D supplement can help you meet your needs.
Health Canada recommends a daily vitamin D supplement of 400 IU for:
- Infants and young children under 2 years of age who are fed any amount of human milk (breast milk)
- People between 2 and 50 years of age who do not eat foods that contain vitamin D every day
- Adults 51 years of age and older
What should I look for when choosing a vitamin D supplement?
- Choose a supplement that has a Natural Product Number (NPN). A NPN means the supplement meets Health Canada's safety standards
- Both vitamin D2 and D3 can meet your needs. Choose a form of vitamin D that’s best for you:
- Liquid: recommended for children under 4 years of age but can be used for all ages
- Chewable: for people 4 years of age and older who can safely chew and swallow
- Pill: for people who can safely swallow a pill
- Always read the label to confirm the dose and follow the instructions
Cod liver oil is generally not recommended as a source of vitamin D as it also contains large amounts of vitamin A. Too much vitamin A can be harmful, especially if you are pregnant.
Most multivitamins contain vitamin D. If you take a multivitamin, check the label to see how much vitamin D it contains. Make sure that your total daily vitamin D intake stays below the amounts shown in the table above. Talk to a dietitian, pharmacist or your health care provider if you have questions about the type or amount of supplement that’s best for you.
Food Sources of Vitamin D
| Food | Serving size | Amount of vitamin D | |
|---|---|---|---|
| IU | µg | ||
| Salmon, sockeye, canned | 75g (2 ½ oz) | 394-557 | 9.9-13.9 |
| Salmon, pink | 75g (2 ½ oz) | 414 | 10.4 |
| Mackerel, Pacific | 75g (2 ½ oz) | 343 | 8.6 |
| Tuna, bluefin* | 75g (2 ½ oz) | 219 | 5.5 |
| Salmon, chum or Atlantic | 75g (2 ½ oz) | 210 | 5.2 |
| Herring, Atlantic | 75g (2 ½ oz) | 161 | 4.0 |
| Trout, Halibut or Sardines, Pacific | 75g (2 ½ oz) | 145 | 3.6 |
| Whitefish or Rockfish | 75g (2 ½ oz) | 135 | 3.4 |
| Tuna, yellowfin* | 75g (2 ½ oz) | 106 | 2.6 |
| Cow's milk | 250mL (1 cup) | 200 | 5 |
| Fortified orange juice | 250mL (1 cup) | 100 | 2.5 |
| Fortified plant-based beverages such as soy, oat and almond** | 250mL (1 cup) | 84-200 | 2.1-5 |
| Mackerel or Sardines, Atlantic | 75g (2 ½ oz) | 74 | 1.9 |
| Margarine | 10mL (2 tsp) | 104 | 2.6 |
| Tuna, canned, white (Albacore_ | 75g (2 ½ oz) | 60 | 1.5 |
| Tuna, canned, light | 75g (2 ½ oz) | 36 | 0.9 |
| Egg yolk | 1 | 32 | 0.8 |
IU = international units; µg = microgram
Source: Canadian Nutrient File 2015
*For information about mercury and serving limits see: Government of Canada Mercury in Fish https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish.html
**Fortified plant-based beverages are not recommended for children under 2 years of age
For more information
- HealthLinkBC File 69m Vitamin D and your baby
- HealthLinkBC File 68e Calcium and your health
- Vitamin D content of specific foods: Canadian Nutrient File
For more nutrition information, call 8-1-1 to speak with a registered dietitian
