Vitamin D

• Food
  Food sources of vitamin D include:
  • Fatty fish such as salmon, tuna, and trout
  • Egg yolks
  • Soft margarine
  • Fortified milk
  • Fortified plant-based beverages

• Supplements
  Most multivitamin supplements and calcium supplements have vitamin D. You can also buy vitamin D as a single supplement. The amount of vitamin D in a supplement can vary, so it’s important to read the label.

• Sun
  Your body can make vitamin D when exposed to the sun, but most people in Canada can’t meet their needs from the sun. Things that will reduce how much vitamin D your body makes include:
  • sunscreen use
  • cloud cover
  • the amount of skin exposed to sunlight

Most people in Canada need to get vitamin D from food or supplements. This is because we do not get as much sun as we need to make enough vitamin D.

The amount of vitamin D you need depends on your age. The table below gives the recommended amount of vitamin D. This includes the vitamin D you would get from food and supplements.

Some people may have different vitamin D needs, such as:

• Babies born preterm.
• People with health conditions that affect fat absorption, such as inflammatory bowel disease, Celiac disease, liver disease, intestinal failure.
• People with health conditions that affect how vitamin D works such as kidney disease.
• People who have undergone gastric bypass surgery.

Vitamin D supplements can also interact with some medicines.

Talk with a health care provider such as a doctor, dietitian or pharmacist to discuss your vitamin D needs.

Babies and toddlers need vitamin D to build and keep strong healthy bones and teeth.

If your baby is breastfeeding or receiving any breastmilk:

• Give them a vitamin D supplement of 400 IU (10 mcg) every day. If they completely stop breastfeeding or receiving breastmilk and are getting enough vitamin D from other sources, you can stop giving your baby a vitamin D supplement.
• Start giving your baby a vitamin D supplement as soon as possible after they are born.
• Choose a supplement that only has vitamin D and is in liquid form.
• Carefully read the label for instructions on how to give the supplement. Only use the dropper that comes with the supplement.

If your baby is not breastfeeding or receiving breastmilk:

• Most babies who are formula-fed do not need a vitamin D supplement because companies add vitamin D to infant formula when they are making it.

• Eat foods that have adequate amounts of vitamin D every day or
• Take a supplement that has 400 IU (10 mcg) of vitamin D every day

• Take a supplement that has 400 IU (10 mcg) of vitamin D every day
• Eat foods that have vitamin D every day