Vitamin D is a fat soluble vitamin that plays an important role in bone health, and helps reduce the risk of fractures and osteoporosis in older adults. Vitamin D is a unique nutrient because our body produces it when our skin is exposed to ultraviolet rays from sunlight. The amount of vitamin D our skin produces is dependent on the amount of sunlight we are exposed to. This means with a decrease in sun exposure, we produce less vitamin D which is a particular concern in many regions throughout Canada. Aging also reduces our skin’s ability to produce vitamin D. Therefore, we need to rely on dietary sources to ensure that we meet our vitamin D requirements.

The major food sources of vitamin D include fatty fish, egg yolks, fortified cow’s milk, and margarine. Other food sources that may be fortified with vitamin D include fortified plant-based beverages (e.g., soy beverages), goat’s milk, and some calcium fortified orange juices.

For those over the age of 50 it is difficult to consume enough food to meet the daily vitamin D requirements.

Therefore, in addition to following Canada’s Food Guide and the recommendation to drink 500 mL (2 c) of milk or fortified soy beverage everyday, everyone over the age of 50 should take a daily vitamin D supplement of 10 micrograms (400 IU). Speak with a pharmasist to find the supplement that is right for you.

Key Reference:
Health Canada. (2007). Vitamin D for people over 50: background. Retrieved on March 13, 2007, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/context/evid-fond/vita_d_e.html