Ask a Dietitian

As seen on BCTV Noon News

Many Canadians are not getting enough vitamin D and calcium and face an increased risk of osteoporotic fractures.  In particular, Canadians do not get enough vitamin D in the winter months (October through March) from sunlight.  The northern latitude of Canada (above 40 degrees North) cannot produce sunlight strong enough to produce sufficient vitamin D in the skin.  Research has shown that getting 800IU Vitamin D per day reduces bone fractures associated with osteoporosis. 

The RDA for vitamin D for people aged 4-50 years is 400IU and for those 51 and over it is 800IU.  In the summer the average person in the sunlight without sunscreen would get 2000IU per day, but the sunscreen prevents this.  Excess vitamin D would be 40 000 IU/day for an extended period of time.  This is more than 4 times what farmers and lifeguards without sunscreen would produce in their bodies.  Studies have shown an increase in bone density with sufficient calcium and vitamin D. 

Low vitamin D is also associated with colon, colonorectal, prostate and ovarian cancer.  Vitamin D supplementation during infancy protects against type I diabetes and neurological disease such as schizophrenia, bipolar, alzheimers, autism are more common in people born in the winter months. 

Sources of Vitamin D in the diet

Milk, some yogurts, fortified soymilk and rice milk, fortified OJ, figs, broccoli, cod liver oil, sardines, salmon, almonds, beans, breads, cereals and margarine.

Supplements

Take 1000 -1500mg calcium daily (spread out over the day) in combination with 800IU vitamin D to ensure you are getting enough calcium and vitamin D for bone health.  Most calcium supplements do not have enough vitamin D to meet this ration so you would need to take an additional Vitamin D supplement.  There is one new supplement called Caltrate Select that does have 500mg Calcium and 400IU vitamin D so take 2 of these per day if you don’t get much milk in your diet.

Bottom Line:  Be sure to pay attention to your calcium on a daily basis as it is something we need every day and get enough Vitamin D for improved bone health.