Published on 02/28/2022
Are you getting enough vitamin D this winter?
For Canadians, winter brings all kinds of joys, from classic outdoor activities like skiing, skating, snowshoeing and snowboarding to backyard games like building a snowman or tobogganing. But with falling temperatures come shorter days and less sunlight – making it challenging to soak up the natural benefits of sunshine.
The result? For those of us living in the Northern hemisphere, it can mean that we don’t get enough natural vitamin D for months on end. Health Canada[1] recommends that adults get a minimum of 600-800 IU (15-20 mcg) of vitamin D daily year-round.
In the summer, less than half an hour of direct sunlight several times a week will provide most people with enough vitamin D. In the winter, there are a number of ways for us to get the vitamin D we need to support our health. Here are some tips on how you can make sure you’re getting enough of this essential vitamin:
Spend more time outside.
Our bodies naturally create vitamin D when we are outside, and the direct sunlight converts a chemical in our skin into an active form of vitamin D. But in the cold of winter when there is less sunlight to begin with, we often choose to spend more time indoors. Don’t let the shorter, colder days stop you from enjoying the great outdoors – when the sun is shining, it will help your body generate vitamin D while you’re at it [2].
Pay attention to what’s on your plate.
Eating a healthy and well-balanced diet that includes foods rich in vitamin D is another way we can get this important nutrient. Oily fish such as salmon, sardines, herring and mackerel are a good source, as are red meat, liver and egg yolks. [1]
Look for foods with added vitamin D.
Some foods we commonly eat have been modified to have health benefits beyond basic nutrition. According to the Mayo Clinic, eating these fortified foods is another way for us to get enough vitamin D in our diet. In Canada, cow’s milk and margarine must be fortified with vitamin D. As well, some breakfast cereals, juices, and plant-based, non-dairy beverages such as almond milk and soy milk are fortified.[2]
Supplementing vitamin D.
As mentioned, research shows that those of us who live in the northern latitudes get less exposure to sunlight during the winter, benefitting less from the body’s natural ability to create vitamin D when the sunlight hits our skin.[3] In addition to the ways mentioned above, consult with a healthcare provider to determine whether taking a supplement could help you to get adequate amounts of vitamin D.
Nature’s Way has a variety of vitamin D supplements to choose from: for adults and children, in softgels or liquid form, for vegetarians, and in a variety of delightful flavours. All with no fishy aftertaste.
NutraSea+D Omega-3, Grapefruit Tangerine
You'll enjoy the clean, light taste of NutraSea+D premium quality liquid omega-3, in delicious grapefruit tangerine flavour with no fishy burp-back. With its balanced ratio of 750 mg EPA and 500 mg DHA + 1000 IU vitamin D per teaspoon, NutraSea+D is an easy way to get your omega-3 and vitamin D to help the maintenance of good health, cardiovascular health, cognitive and brain function, and immune health.
NutraSea+D Omega 3 Liquid Gels
NutraSea+D Omega-3 Liquid Gels have a fresh mint flavour and no fishy burp-back. With a balanced ratio of 750 mg EPA and 500 mg DHA plus 1000 IU of vitamin D per serving, NutraSea+D is an easy way to get your omega-3 and vitamin D. NutraSea+D supports the maintenance of good health, cardiovascular health and cognitive & brain function. It also helps support the development of the brain, eyes and nerves in children up to 12 years and helps in the development and maintenance of bones and teeth.
NutraVege Plant Based Omega-3+D
NutraVege Plant-based Omega-3+D is 100% vegetarian and vegan-friendly with 500 mg of EPA+DHA from algal oil plus 1000 IU vegan vitamin D. NutraVege helps to support the maintenance of good health as well as eye, brain, and cardiovascular health. Vitamin D also helps support the development and maintenance of bones and teeth. Just one teaspoon a day in a delicious grapefruit tangerine flavour. This supplement tastes so good, you can take it with a spoon!
Make sure that you consult with your healthcare provider or dietician if you have specific questions about how a dietary supplement could benefit you and your family, or before making any changes to your diet or exercise routine.
[1]Government of Canada Canada
[2] Government of Canada Canada
[3] health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes
[4] mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
[5] Huotari A, Herzig KH. Vitamin D and living in northern latitudes--an endemic risk area for vitamin D deficiency. Int J Circumpolar Health. 2008 Jun;67(2-3):164-78. doi: 10.3402/ijch.v67i2-3.18258. PMID: 18767337.
