La-D-da: Vitamin D Sources for Canadians

There are no shortages of debates around Vitamin D.  Is it a vitamin? [Technically no] Is it a hormone? [Technically yes] Which is better D2 or D3? What is the optimal dosage?

 While these questions [and answers] are certainly important, what is most important to you is that you are getting enough Vitamin D during these brutal, cold and dark oh-so-pleasant winter months, and making sure you are dosing correctly.

Winter usually means less sun, this means a lack of Vitamin D...specifically D3 for Canadians.  Wouldn't it be nice if Canadians had a mandatory [ahem...paid] trip down south every winter?!  Sigh.  

Since this doesn't seem quite as plausible, first you must know WHY Vitamin D is important:

• Helps Boost your Immune System 
• Has Shown a good correlation with preventing the flu: [read about it here]
• Play a YUGE (read: huge) role in preventing Osteoporosis
  
• Regulates Blood Pressure
• Helps your body use Calcium

Ya, it's super important.

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D3 is the princess of the D group because when it is made on the skin, you [and your skin] and technically making it...so it most 'natural' and organic to your body.

Summer = easy peesy.  All you need is 10 minutes of sun exposure and you're good.  Winter....ahhhh....no *@!# way I am unbundling to let any sun on my skin!! Pret-ty sure you're with me on this one!

Fortunately, you can also find loads of it from the following fish sources:

• Cod liver oil
• Fresh Herring Fish (Atlantic)
• Fresh Catfish
• Canned Salmon
• Fresh Halibut

This is great list of foods containing Vitamin D.

Of course you can also supplement with Vitamin D3 as well.  A smart thing to do in general because it is tough to get all our Vitamin D needs from our diet..especially now when it is minus bajillion.

In the winter months, for most people, we recommend anywhere between 1000-2000IU / day (with 2000IU being the absolute uppermost limit).  It depends on how far north you live, your history and your diet.  I personally take a 1000 IU supplement/day.

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Vitamin D and Vegans

A few vegetarian and vegan friendly sources of Vitamin D3:

• Soymilk (fortified with Vitamin D)
• Tofu
• Orange Juice (from concentrate)
• Eggs
• Quaker Instant Oatmeal
• Mushrooms

Unfortunately these can be sometimes be piddly amounts, and do not amount to enough Vitmain D on a daily basis (unless you plan to eat your weight in mushrooms).  Poor vegans.  This is where they really do get the short end of the stick!

Since most D3 sources are animal or fish-based, many resort to taking D2 supplements.  While the research rages on about D3 vs D2, here is what you need to know about D2 [based on current research]:

• it is derived from fungus and/or yeast
  
• you must monitor your intake carefully [as it is more concentrated than D3]
• D2 has a shorter shelf life [vs. D3] so the bottle won't last as long
• D2 is not as well absorbed by the body [vs. D3]

There is no definitive agreement as to an appropriate amount of D2.  There is just as much pro D2-research as there is against.  Some say 400IU -800IU of D2/day is fine, some say ditch it completely.

It can be totally frustrating if you are a vegan looking to supplement with D. I strongly recommend speaking to your trusted health care practitioner (whether that be your Chiropractor, Naturopath, or Dietitican) who has the training and knowledge to advise you, based on your needs [and maybe a little Florida sun!]

Be Healthy.

Dr. S